Trataka (Stage 2). Daily Practice Program

There are thousands of yogic practices. It is possible to write books about them for the next twenty years and still find more. The number is inexhaustible. However, in this course we are not really interested in flooding you with uncountable techniques, for this is more likely to overwhelm you than help you. It is possible to become fatigued by a continuous stream of techniques, so much so that one ceases to practise even one of them. It is far better to know one and practise it, than know thousands and practise none of them.

Having said this, however, we must point out it is necessary to describe a reasonable number of techniques, so that each reader can find techniques that suit his particular taste and temperament. So far in this book we have given you quite a large number and variety, far too many for you to practise on a regular basis. You must exercise discretion and choose the techniques that suit your taste, and practise them. If there is a particular technique that you especially like, then do it regularly. You are the one to choose. Of course, you can follow the recommended programs for this automatically leaves out techniques that cannot be performed due to lack of time. But at the same time don’t feel obliged to stick rigidly to the program we offer. If we omit a practice that you like then you must arrange that practice into your own program and practise it daily.

Only if you have mastered trataka stage 1, should you proceed to stage 2′. The same applies to shambhavi mudra; start to practise it if you have the time, when you have perfected agochari mudra. Remember that both these mudras are an integral part of kriya yoga and as such should be perfected before you attempt the practices of Book III.

Try to put into practice the suggestions regarding conscious reorientation of your life along new directions, as the first step to confronting and exhausting mental problems.

Continue with nadi shodhana pranayama as described in this lesson.

 

Practice Rounds Minutes
Program 1: duration 1 1/2 hours
Surya Namaskara to suit time 10
Shavasana 4
Bhujangasana 3
Shalabhasana or Ardha Shalabhasana 3 rounds 3
Shashankasana 3
Shashank Bhujangasana 3
Ushtrasana 2 times 3
Meru Vakrasana 2 each side 3
Shavasana 3
Nadi Shodhana Pranayama:
Stage 2 5
Stage 3 10
Trataka: Stage 2 30
Shambhavi Mudra 10
90

 

Program 2: duration 1 hour
Surya Namaskara to suit time 5
Shavasana 3
Bhujangasana 3
Shalabhasana or Ardha Shalabhasana 3 rounds 3
Shashankasana 3
Meru Vakrasana 2 each side 3
Nadi Shodhana Pranayama:
Stage 2 5
Stage 3 10
Trataka: Stage 2 20
Shambhavi Mudra 5
60
Program 3: duration 3/4 hour
Surya Namaskara to suit time 5
Shavasana 3
Bhujangasana 3
Shalabhasana or Ardha Shalabhasana 3 rounds 3
Shashankasana 3
Nadi Shodhana Pranayama:
Stage 2 3
Stage 3 5
Trataka: Stage 2 20
45
Program 4: duration 1/2 hour for physical fitness
Surya Namaskara to suit time 5
Shavasana 3
Bhujangasana 3
Shalabhasana or Ardha Shalabhasana 3 rounds 3
Shashankasana 3
Meru Vakrasana 2 each side 3
Nadi Shodhana Pranayama:
Stage 2 3
Stage 3 7
30

 

Try to find some time to practise Trataka for at least 20 minutes every day, preferably before sleep.

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