Tratak Exercise for Eye Concentration

Tratak is an exercise in which sight is fixed on particular object.

Sit in the ‘Sukhasana’ position. Place a burning candle or a small picture or a black dot at a distance of one and a half or two feet away from the face. Look at that object without straining the eyes. Hold back the winking of the eyes. When the eyes are tired or they shed water, shut them and imagine the picture of that object. Open the eyes after some time and practice tratak again. Do this exercise four to five times.

Note

1. If tratak is not performed properly, the eyes may be damaged. it is, therefore, necessary to practice this exercise under the guidance of an expert.
   
2. If you practice tratak on the flame of a candle, sit at such a place as is not airy and is dark.
   

Repetition: Everyday once or twice a day.

Benefits

Tratak strengthens the sight and the eyes become bright. Indirectly it has a beneficial effect on the brain and the mind.

Tadasana for Increase Height

Stand erect keeping a distance of half a foot between the two feet. Join (Intermingle) the fingers of one hand with those of the other hand and raise the hands up. Raise the heels from the ground and bending the head backwards look at the fingers. Stretch the body upwards. Keep this position for a few seconds and then bring the body to its original position.

Repeat this asana eight times.

Udar Karsanasana

Sit erect on the ground bending the knees. Keep the palms on the knees. Lower the left knee to the ground, bend the trunk to the right side as much as possible and look back to the right side. Then come to the original posited Repeat this asana on the other side.
Repeat this asana eight times on both the sides.

Tiryak Bhujangasana

Lie on the stomach on the ground. Place the palms on the ground beside the shoulders. Stretch the trunk and the head upside with the help of the muscles of the back. Try to minimize the weight on the arms. Now turning the head and the trunk to the right side look at the heel of the left foot. Then turning the head and trunk to the left side, look at the heel of the right foot. Then bring the body to its original position.Repeat this asana eight times.

Padmasana: Yoga Posture

‘Padma’ means lotus. Padmasana acquires its name because wIa performed it resembles a lotus. It is also known as K It is best suited for meditation and for reciting ‘iuantras’. It is beneficial to both men and women.

Technique

Sit on the ground. Spread the legs forward and place the right foot on the left thigh and left foot on the right thigh. Some persons like to place first the left foot on the right thigh and then to put the right foot on the left thigh. Either process is right. Let the left hand rest on the left knee and the right hand on the right knee. (See figure). Let the tips of the thumbs of both the hands touch the tips of the index fingers. Keep the head and the spinal column erect. Keep your eyes closed or open. Those who can place only one leg on the thigh should practise this asana daily with zeal. They will be able to perform this asana easily after some practice. Stay in the final position for one or two minutes in the initial stage. Later, increase the time gradually.

Advantages

1. This asana is useful for Japa, Pranayama, Dharana (Retention or Concentration), Dhyana (Meditation) and Samadhi (Self-realization).
2. This asana stimulates the endocrine glands.
3. This asana is useful to cure diseases like asthma, insomnia and hysteria. It is greatly beneficial to the persons suffering from insomnia.
4. This asana relieves the body of its excessive fat and it increases the vitality.