त्राटकtrāṭaka · steady gazing
Trāṭaka, the steady gaze
3 min read · Updated October 17, 2026 · sources checked October 17, 2026
In short
Trāṭaka is the practice of gazing steadily, without blinking, at a small object, often a candle flame, then closing the eyes and holding its afterimage in the mind. The Hatha Yoga Pradipika counts it among the six cleansing actions (2.31-2.32). Begin with one minute of gazing at arm's length, never forcing, and build up to five or ten.
What the texts say
Trāṭaka is the fourth of the six cleansing actions of the Hatha Yoga Pradipika, the one that cleanses through the eyes.
निरीक्षेन्निश्चलदृशा सूक्ष्मलक्ष्यं समाहितः । अश्रुसम्पातपर्यन्तमाचार्यैस्त्राटकं स्मृतम् ॥
nirīkṣen niścala-dṛśā sūkṣma-lakṣyaṃ samāhitaḥ | aśru-sampāta-paryantam ācāryais trāṭakaṃ smṛtam ||
Collected, one should look with an unmoving gaze at a small target until tears fall: the teachers call this trāṭaka.
In Pancham Sinh's 1914 translation: "Being calm, one should gaze steadily at a small mark, till eyes are filled with tears. This is called Trataka by acharyas." The next verse says it frees from diseases of the eyes and removes sloth, and that it "should be kept secret very carefully, like a box of jewellery" (2.32). The Gheraṇḍa Saṃhitā gives the same method, "without winking at any small object, until tears begin to flow" (1.53, Vasu), and links it with śāmbhavī, the inward gaze (1.54). These are the promises of the tradition; no study has tested them.
The texts do not mention a candle. The flame became the most common object in modern teaching because it leaves a clear afterimage when the eyes close.
How to practise
- Prepare. A dark, draught-free room. Place a candle at arm's length, the flame at the height of your eyes, so that you look straight ahead, neither up nor down.
- Sit upright, on a cushion or a chair. Close the eyes for a few breaths and relax the face.
- Gaze. Open the eyes and look at the flame, ideally at the wick or the tip of the flame, without blinking, as long as it is comfortable. Keep the eyes soft, not wide open.
- Close. When the eyes water or need to blink, close them. Hold the afterimage in the space between the eyebrows, without straining, until it fades.
- Repeat two or three times.
- Finish by rubbing the palms together and resting them over the closed eyes for a few breaths.
Rhythm for beginners and progression
| Stage | Gazing | Eyes closed | Rounds |
|---|---|---|---|
| Week 1 | 30 seconds to 1 minute | same time | 2 |
| Weeks 2-4 | 1 to 2 minutes | same time | 2 to 3 |
| After a month | up to 3 minutes | same time | 3 (about 10 minutes in all) |
Practise in the evening or before meditation, on an empty stomach or two hours after eating. Tears are a sign to close the eyes, not a goal to reach at any cost.
A practice of attention
Trāṭaka sits at a crossroads. As a kriyā it belongs to the purification of the body; as a steady gaze on one point it is a direct training in concentration, what Patañjali calls dhāraṇā, "binding the mind to one place" (Yoga Sutra 3.1). When the outer flame has been replaced by its inner image, the practice turns into meditation. The page on dhāraṇā, dhyāna and samādhi explains these three steps, and how to meditate gives the basic sitting.
Variants: antar trāṭaka, inner gazing with the eyes closed at an imagined point or image; gazing at a dot, the syllable Om or the moon. They suit people who should avoid a flame.
Common mistakes
- Forcing the eyes open until they burn.
- A flame too close or below eye level, which strains the neck and eyes.
- A draught that makes the flame dance.
- Long sessions from the first day. Short and regular is the rule.
Going further
Trāṭaka combines well with śāmbhavī mudrā and the other mudras of the gaze. For a guided path into concentration and meditation, see the Meditation chapter and the Breath chapter.
Questions people ask
How long should I do trataka?
One to two minutes of gazing at first, followed by the same time with the eyes closed. Over weeks, five to ten minutes in all. The texts say until tears come; there is no need to force them.
Is trataka safe for the eyes?
Gentle trataka is generally well tolerated. Avoid it with eye disease, after eye surgery, with very dry eyes or contact lenses, and stop at once if the eyes burn or ache.
Can I do trataka on something other than a candle?
Yes. The texts speak of a small mark. A black dot on a white wall, the symbol Om, a small image or the rising moon are traditional alternatives, and avoid the flicker of a flame.
Does trataka improve memory or concentration?
The tradition treats it as a training of attention, a bridge to concentration (dhāraṇā). Good-quality studies are lacking, so we make no measured claim.
Sources
- The Hatha Yoga Pradipika, translated by Pancham Sinh, Sacred Books of the Hindus vol. XV part 3 (1914), Internet Archive checked October 17, 2026
- Svātmārāma, Haṭhayogapradīpikā, Sanskrit text (GRETIL, University of Göttingen) checked October 17, 2026
- Srisa Chandra Vasu (tr.), The Gheranda Samhita, Sacred Books of the Hindus vol. XV (1914-1915), Internet Archive checked October 17, 2026
Practise gently and within your limits. Yoga is learnt best with a qualified teacher; this page does not replace one.