Eye awareness can be included in a quiet yoga session through soft gazing, blinking and visual rest. The movements should remain small and comfortable.
Navigator
Prepare the posture
Sit on a chair or folded blanket. Keep the head balanced over the spine and relax the jaw and shoulders.
Natural blinking
Look forward softly and blink without trying to control the rhythm. Notice whether the forehead or jaw tightens.
Near-and-far focus
- Hold one finger at a comfortable distance.
- Look softly at the finger.
- Shift attention to a farther object.
- Return to the nearer point.
- Repeat slowly for a few rounds.
Horizontal and vertical tracking
Keep the head still and move the gaze gently left and right, then up and down. Use a small range and blink whenever needed.
Palming rest
Rub the palms lightly, then cup them over the closed eyes without pressing. Rest briefly in darkness.
Common mistakes
- Trying not to blink.
- Moving the gaze quickly.
- Pressing the palms onto the eyes.
- Continuing after visual strain appears.
Practice limits
Stop when the eyes feel dry, strained, watery or difficult to refocus. Use short rounds and learn formal Trataka from a qualified yoga teacher.