SECRETS OF TRATAK SADHANA

According to Hathayog Pradipika, there are six types of hathayoga: dhauti, vasti, neti, nauli, tratak and kapalbhati. These are all yogic processes (shat karma) which apart from imparting physical and mental peace also provide spiritual power. The first four, i.e., dhauti, vasti, neti and nauli are related to purification of the body, while the last two, tratak and kapalbhati, are related to spiritual achievements.

How does tratak sadhana affect us

The flow of thoughts in our brain is an on-going process. Due to this, 80 per cent of our energy is wasted and our central nerve system loses its balance. But when we attain tratak sadhana, gradually we start experiencing peace of mind, and thereafter we start getting rid of unwanted thoughts. With this process we start gaining more and more energy. And a time comes when we are able to perform an unusual feat.

But what is tratak sadhana? It is defined as focusing your attention with concentration on a point or on the flame of a lamp continuously, without blinking.

Three types of tratak sadhana

(a) Inner tratak Sadhana
(b) Middle tratak sadhana
(c) Outer tratak sadhana

Inner tratak sadhana is closing the eyes and focusing your attention on the middle of your forehead, where Lord Shiva’s third eye is located. In the beginning you may feel some pain or heat in your head but do not worry, as it will normalise gradually. Try to keep your entire attention on this point.

Benefits: With this yogic action you can hypnotise any person who is very far from you. It will also help in building your confidence, intelligence and patience. It will even take away negative thoughts and desires from your mind and will give you peace.

In Middle tratak sadhana, focus your eyes and attention on either the flame of a lamp (which is lit by the oil of black sesame) or on a crystal shivlinga. If you get a burning sensation in your eyes, close your eyes for some time and then again repeat this kriya (process). For this kriya, keep the lamp or shivlinga at a distance of 20 inches at eye level so that there is no strain or pressure on your neck.

Benefits: Improves concentration, memory and mental power. Besides, you get foresight, hypnotic and spiritual power. It also increases your working efficiency and the ability to read others’ mind.

Outer tartak sadhna can be performed at anytime of the day or night, by focusing your eyes and attention on any object like the sun, moon, stars. Those who have a weak eyesight cannot perform this.

Benefits: Helps in getting rid of mental disorders and improves motivational power and foresight.

Do suksham pranayam before practising tratak because this sadhana requires mental peace. If your mind is not peaceful or comfortable, you cannot be successful. With suksham pranayama you can control your mind.

Rules of suksham pranayama:

Sit in sukhasan without any body movement and take in and release long deep breaths slowly. This has to be done for 21 days regularly for 15 minutes a day. It will be better to start trarak sadhana after this.

For tratak sadhana:

1. Sit on a blanket in sukhasna or sidhasna and keep back, neck and spine straight.

2. Keep negative thoughts and lust away from your mind.

3. Do tratak with dedication, patience and concentration.

4. Always practise in a closed room and be by yourself.

5. It is effective if practised at a fixed place and time.

6. Out of the three ways of practising tratak, choose the one with which you feel comfortable.

7. Try to spend more or equal time in this sadhana as you spend on the first day.

8. Leave all addictions.

9. Those suffering from tuberculosis, heart diseases, leprosy and eye diseases should not practise tratak.

10. While practising, do not move your body. Sit like a statue.

11. Practice after taking bath and wear loose clothes, preferably white.

12. Choose any one of three kriyas and practice it continuously for three months.

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3 Exercises for Weight Loss in 20 day ( Burn 1000 Calories in Each session )

In todays era every one wants to look healthy and fit.but due to sedentary life ,busy schedule,lack of exercise , or lack of time ,makes men fatty and unhealthy ,today will tell you how to loss weight or burn 1000 calories in each session.we not suggest you hard exercises will tell you the best exercises which will easy for you.we have lots of methods for weight loos like ,Cardio kick boxing ,Power Yoga ,Running,Pilates.we are not going to tell all this methods one by one, we just  dissolve all this methods and give you the best of best exercises for your daily routine which will help you in weight loss or easy to perform.

1. JUMPING JACK : –For start any exercises we need to warm up first ,jumping jack is the best exercise for warm up because it increase heart rate , increase blood flow to muscles throughout the body and decrease the risk of muscle tear or body spasm,Jumping jack target different muscles of the body like Gluteus muscle ,calf muscles ,Achilles tendon all muscles together perform Jumping jack.By doing jumping jack you can burn 300 calories in 20 minute.

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2. BURPEES :- This is an advance aerobic exercise it is used for muscle strength training or  also helps in fat burn.This exercise are mostly used in sports person or military persons,There is large number of muscles are used in burpees ,examples pectoralis major or chest muscle ,triceps muscle,abdominal muscles ,gluteus muscles, quadriceps or hamstring muscle.It will also increase blood pressure or heart rate when we performing this exercises .you can burn 500 calories in only 10 minute of burpees exercises.




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3. JACKKNIFE CRUNCHES:- To target abdominal muscles jack knife crunches is best or advance way of exercise.This exercises help you to sharp your stomach muscle or build abs .Jack nife crunches mainly target the rectus abdominal muscles which found in middle of stomach.this muscles also known as abs muscles because rectus abdomines is bound for making six-packs abs.You can burn 200 calories in 20 minute by performing jacknife crunches.





By 1 hours of this exercise schedule you can burn 1000 calories in each exercise session.Do this exercises daily and you can loss your weight up to 5 kg in 20 days.Before performing any exercises you should consult your doctor or physiotherapist .Do stretching exercises before and after the exercise . you can take 5-10 min break between each exercise.

Burn 1000 calories in each session

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10 Fat-Burning Yoga Poses

That’s right, yoga isn’t just a bunch of stretching—it can torch major calories! It builds muscle, which causes fat to melt, and can also increase your heart rate, which aids in boosting your metabolism.

These poses are some of the best to burn calories. Do this entire sequence three to five days a week, and any extra padding on your body will turn into sleekly sculpted muscle in no time.






Down Dog Split, Knee-to Nose-Repetitions: From down dog, inhale your right leg high, opening the hip if that feels nice. On an exhale, start to round your right knee to your nose, drawing your navel toward your spine. Inhale your leg back to down dog split. Do 10 reps, then repeat the sequence with your left leg.






Plank with Arm-Leg Lift: From down dog, roll out into plank with your shoulders and wrists lined up, lengthening from the crown of your head through your heels. Reach your right arm forward and lift your left foot off the ground. Take three deep breaths here, then repeat with your left arm and right foot. Do 5 to 10 reps on each side.






Dolphin Push-ups: From all fours, place your forearms on the ground shoulder-distance apart, then tuck your toes and lift your hips. From here, start to lower your chin toward your thumbs on an inhale, coming almost to a forearm plank but not quite since your feet are too close to your elbows for that. Use your exhale to lift back to dolphin, raising your hips back toward the ceiling. Do 20 reps.






Forearm Stand: From dolphin, walk your feet toward your elbows and lift one leg toward the ceiling. Start to rock forward and lift both legs off the ground. (You can also do this against a wall.) Try to stay here for 5 deep breaths.






Wheel: Lie on your back, knees bent and feet on the ground hip-distance apart. Bend your elbows and place your hands on either side of your head shoulder-distance part, fingers pointing toward your shoulders. Pressing into your feet and hands equally, lift your hips and lengthen your arms. Keep pressing into your feet (especially through the big toe mound) and reaching your chest away from your feet as you stay here for 5 deep breaths. Be sure to tuck your chin to your chest before you slowly come down.






High Lunge Twist Repetitions: From high lunge with your right foot forward, inhale to straighten your legs and lift your arms high. On your exhale, come back down to high lunge, reaching your left arm forward and your right arm back. Inhale back to center. Do 10 to 20 reps, then repeat on the opposite side.






Revolved Half Moon: From a supported warrior three with your right leg on the ground and your left fingertips on the ground or a block, lift your right arm toward the ceiling and look up at your fingertips. Stay here for 5 deep breaths, then repeat on the left side.






Chair: From standing, sink your hips and reach your arms high. Look in front of your knees and make sure you can see your toes. If you can’t, sit back until you can. Take care to drop your shoulders away from your ears—maybe even try turning the corners of your mouth up—and breath for 5 long, deep breaths.






Crow: From a forward fold, plant your palms shoulder-distance apart on the mat. Press into your fingertips, look slightly forward, and take your knees into the back of your upper arms, aiming for your armpits, though your knees will most likely slide down. Bend your elbows and, one at a time, lift your feet off the ground, reaching your heels toward your butt. Breathe here for 5 deep breaths.






Tip Toe: With arms by your sides and keeping your toes and knees together, rise up on the balls of your feet and squat, lowering your butt to hover just about your heels. One at a time, try to take your hands together at the center of your chest and stay here for 5 deep breaths.
Photos: Vera Boykewich

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