TECHNIQUE 1.

Move the eyeballs up and look at the space between the eyebrow-cente r then lower the eyeballs and look at the tip of the nose. Do it effortlessly in a slow motion allowing the gaze to go up and down to the maximum level. Dont mov e the head. See only by moving the eyeballs. Do it for eight to ten times. The c ornea will be seen moving up and down. Then take rest by closing the eyes for so me moments. 2. Move the eyeballs horizontally parallel to the floor in a straigh t line from right to left and from left to right side allowing them to go as far as they can. Do it for eight to ten times. Then close the eyes for some moments and give rest to the eyes. 3. Now move the eyeballs on left upper side and then right lower side. After that move it on right lower and left upper side in obli que direction. Do it for eight to ten times. Then take rest by closing the eyes for some time. 4. Now reverse the sequence. Move the eye balls on right upper an d then left lower side. after that move it on left lower and then right upper si de in oblique direction for eight to ten times. Then close the eyes and take res t for some time. 5. Now move the eyeballs from right to left and from left to ri ght in upper semi circle. Do it for eight to ten times. Then by closing the eyes take rest. 6. Now move the eyeballs from left to right and from right to left i n lower semi circle for eight to ten times. Then take rest by closing the eyes f or sometime. 7. Now rotate the eyes clockwise and then anticlockwise in circular motion. Do it for four to six times on both the sides. After that give rest to the eyes. 8. Now stretch the right arm forward and keep it parallel to the floor . Keep the index finger vertically pointing up and fix the eyes on the nail of t he finger or just beyond the nail. Now see the finger with both the eyes. Gradua lly bring the finger towards the nose and keep it there for sometime then take i t away from it. You can do like this four to five times. While focusing your att ention at the finger you will find you are not seeing one finger but two. Hence in this exercise eyes become eccentric. One finger will be the main finger, whic h is real and the other will be an optical illusion. 9. In the end, blink the ey es eight to ten times. Now rub the palms and create heat and do palming on the e yes repeating three times. The warm Prana current flowing from the palms relieve s the tension and strain around the eye muscles . TRATAKA Light a candle and kee p it at eye level at a distance of about two feet. Sit comfortably and gaze at t he candle flame without blinking for about 2-3 minutes. If eyes begin to water b efore that, close the eyes. Once the eyes are closed, try to gaze internally at the after-image of the candle flame at the back of your minds eye. Repeat this wh ole routine one more time. Then slowly get up and fill your mouth with water. Ke eping this water in your mouth, wash the eyes with tap water. Then spit the wate r out. This water will be warm as heat gets released from the body. This has to be done twice or until the water temperature gets normal. This is a must after t his particular Kriya. This routine will help you strengthen and relax the eye mu scles. Also, it is used as a practice for developing focus and concentration and can be used as a prelude to Meditation. JALA NETI KRIYA (NASAL WASH) Jala Neti is a simple technique which involves using a special "neti pot" filled with warm , slightly salted water. The nose cone is inserted into one nostril and the posi tion of the head and pot is adjusted to allow the water to flow out of the other nostril. Whilst the water is flowing through the nasal passages one breathes th rough the mouth. (One should do this Kriya under guidance in the beginning).Prac tice of Jalaneti kriya gives much benefit to eyesight. It keeps the eyes free fr om congestion and strain, and improves vision. Its use can be learned from any Y oga instructor. Neti should be practiced in the morning before Pranayama. WASHIN G THE EYES After attending to the call of nature, wash the eyes in the eye washi ng glass. Fill the eye washing glass with pure water and cup the eyes in it. Bli nk inside the water 15 to 20 times. (In the absence of an eye washing glass your palm can be cupped for the purpose.) Throw away the water and refill the glass with some more fresh water and wash once again. Repeat the same with the other e ye. Wash them after watching television, before retiring to bed, as you come hom e after a long tiring day outdoors, and also after reading for a considerable ti me at a stretch. Do not watch television unblinkingly. SUNBATHING THE EYES Early morning, allow indirect Sunlight into the eyes (closed eye lids). Keep your fee t a foot apart, let your arms hang loosely at the sides and be as relaxed as pos

sible and sway the body gently from side to side like a pendulum for three to fi ve minutes. Hot Sun at noon should be avoided. At Sunrise and Sunset look direct ly into the Sun for a short period of time. It should be stopped as soon as the Sun causes discomfort. After the Sun treatment, come to the shade and place a pi ece of cold wet cloth on the closed eye lids for two minutes / Sprinkle cold wat er over your eyes and then dry them with a soft piece of cloth.

BLINKING Practice deliberate blinking for five full minutes any time of the day. Squeeze gently under the eyes before going to sleep. Roll the eyes in the socke t clockwise and anti-clockwise. PALMING Rub both palms together quickly for 10 s econds. This friction creates mild heat. Close the eyes and gently place the lef t palm over the left eye and right palm over the right eye. Do not apply pressur e with the palms, but just left them gently rest. Breathe in and out slowly to r elease stress. Repeat this 2-3 times. Sit comfortably in a chair in front of a t able and stay relaxed. Close your eyes. Cup your right palm and shield the right eye with it. Cup your left palm and cover the left eye with it. Let the fingers of both the hands meet on the forehead. Rest the elbows on the table and keep y ourself completely relaxed. Look only at the darkness without opening the eyes. Let your mind also relax for some time. Sit like this for five minutes at a time , at least thrice a day. AVOID