1.Trataka introduction

1. Dhaksina Jatru Trataka (Right shoulder gaze). Vama Jatru Trataka (left shoulder gaze).
   
2. Sit in Sukhasana or Vajrasana position.
   
3. Keep the body erect, and head steady and neck straight.
   
4. Keep the thumb in front of you about 12 inches away and the other hand on the respective knee.
   
5. Fix the eyes on the nail of the thumb.
   
6. Slowly move your hand towards the end of your shoulder, keeping the eyes on the thumb nail, eyes open; do not move the head, only the eye balls. Hold the gaze for a few seconds without flickering. Put cupped palms over eyes for a few seconds.

Duration: A few seconds in the beginning gradually increase to one minute.

Benefits:

1. Exercises the muscles of the eye.
   
2. Helps in curing minor eye defects.
   
3. As the functions of the optic nerves are closely connected to the nervous system, it helps in concentration.
   
4. Helps to secure proper fixation and accommodation, lack of which leads to defects of vision.
   

BHRUMADHYA TRATAKA (Eye brow gaze)

Sit in either Sukhasana or Vajrasana. Keep the head, neck and spine straight. Focus the eyes on the space between the eyebrows. Keep this up for a few seconds. Cup the eyes. Repeat after a few seconds.

Benefits: Helps in concentration.

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