Yogendraji practicing Trataka (Candle Gazing)

Yogendraji practicing Trataka (Candle Gazing) posture.
Trataka, is a kriya with multiple benefits.There area many variations to the kris and depending on ones comfort, one could choose accordingly. Trataka is an intense technique and hence it is cautioned to start for a small duration and then increase the time of practice gradually. Following are two techniques (cupping and washing the eyes) to be practised after completion of Trataka. One can practise both, but cupping your eyes is essential.
-Cupping or Palming the Eyes
Palming or cupping the eyes is practised after you complete the practice of Trataka. It is a way to relax the eyes after the eye movements.
-Gently rub the palms to generate some warmth and place the palms on the eyes such that they do not touch the eyes but form a ‘cup’, shielding your eyes. Hold this position for 5 to 10 seconds. Repeat it according to your need. However, once or twice is enough. 

A variation to Trataka:
-Sit in any comfortable meditative posture or on a chair, keeping your head and body erect. Your hands should rest on your knees or thighs.
-Place a candle about two to two and a half feet away from you such that its flame is just a bit lower than the level of your eyes. The point of attention must be as small as possible.
-Steadily gaze at either the tip of the flame or the blue light where the wick and flame meet. If you are using an object, choose one point within the object to stare at.
-Continue staring at the flame till either tears flow from the eyes or the eyes grow weary. Be sure not to overstrain your eyes.
-Now close your eyes and visualize the object or try to see its image within. When this image begins to disappear (it may be anywhere from a few seconds to a minute) cup or palm your eyes and slowly open them. 

The benefits of this kriya include strengthening of the muscles surrounding the eyes. It helps in removing tiredness and laziness, while improving eye health. It helps in calming down and strengthens the ability to concentrate.