Trataka is one of six Kriyas (cleansing techniques) mentioned in the ancient text of the Hatha Yoga Pradipika. It is commonly known as concentrated gazing, steady gazing, or intense concentration and forms a stepping stone between the physical and the spiritual.  

Trataka is also a simple but powerful practice of concentration (dharana) which is the first of three stages in our meditation practice.  In trataka, an object is gazed at until its subtle form manifests behind the closed eyelids. It can be practiced on several objects, but the most popular and effective is trataka on a flame. The flame produces the best after-image which helps to visualise the flame even when eyes are closed. 

Our eyeballs are constantly moving either in large movements or small tremors.  Even when asleep, the eyes move in the form of REM (Rapid Eye Movement). The aim of trataka is to still the movement.  When the same object is constantly gazed at, the brain becomes accustomed and stops registering the object. Alpha waves are increased which indicates that particular areas of the brain have ceased functioning and concentration is heightened.  

During the practice of trataka the breathing must be slow, rhythmic and deep. This will bring steadiness to the breathing process, making the body and mind steady.

Benefits

At a physical level, trataka strengthens the eye muscles by exercising them to focus upon a fixed point.
Trataka relieves eye ailments such as eye strain and headache, myopia, astigmatism and even early stages of cataract. The eyes become clear and bright.  Trataka benefits not only the eyes but a whole range of physiological and mental functions. It is therapeutic in depression, insomnia allergy, anxiety, postural problems, poor concentration and memory.  The benefits of a one-pointed mind are strong willpower, improved memory and increased 

Prohibitions

Epileptics should not practise trataka on a candle flameas a flickering light may trigger a fit.  A totally steady object should be used instead such as a pebble or black dot.

Precautions

• This method of internal cleansing should be carried out with the guidance of a yoga teacher.
• Candle gazing must be with a steady flame, so that it does not flicker and dance. 
• The ability to keep the eyes open continually should be developed gradually and without strain. 
• This practice clears accumulated complexes, problems and suppressed thoughts from the mind so that one can witness what is emerging.  This could be phychologically disturbing if the problems imerge too rapidly. Stop the practice if this is the case.
• A black dot should be used as the focal point, instead of a candle flame if there is eyestrain, myopia, astigmatism and early symptoms of cataract.
• Stick to an object of choice for gazing so that it becomes a familiar practice.
• Gazing at the sun should be avoided because the eye membranes are too delicate.
• Those wearing contact lenses may need to remove them.

"As a lamp in a windless place does not waver, so the transcendentalist, whose mind is controlled, remains always steady in his meditation on the transcendent Self". The Bhagavad Gita

Please come and join us to experience trataka and other forms of meditation and pranayama in the Barn. 

Monday morning - 12pm to 1pm

Tuesday evening - 6:45pm to 7:45pm 

The Tuesday evening meditation flows into our weekly Kirtan group which you are welcome to join.

Tracey Cramond

BWY Dip 

Zoe has practised yoga for 30 years with many different teachers from a variety of traditions. She uses a combination of these styles in her own teaching. However one of the key areas of her teaching comes from a point of safety and Zoe has developed a style of working with strength in asana to protect the body from stress.  A Teacher Trainer (Diploma Course Tutor) for the Wheel, Zoe has also taken the additional BWY modules in Pranayama and Pregnancy and gives In Service Training around Great Britain.  She has been my teacher for the last 10 years and is a true inspiration.

 Zoe Knott    email : zoeknott@tiscali.co.uk    phone : 0208 464 1553

It's also fine for pregnant students to join a more general yoga class at the Barn.  The British Wheel of Yoga do suggest that you wait until you are over 16 weeks pregnant and have approval from your doctor/midwife.  The teachers will offer modifications in certain postures and as always you are asked to listen to your body.  You should not do anything which does not feel right. 

Please feel free to contact me if you have any queries.    Many thanks, Tracey

A gentle reminder that my yoga, meditation and kirtan classes start back next week (week commencing 9th January).  Please use our online booking system to reserve a space Yoga Barn bookings

I've also introduced a loyalty card for my hatha yoga and meditation classes where you can receive a free class of your choice or yoga mat.

I'm looking to include a testimonial page on the website so if you have any words (positive ones hopefully!) you would like me to add then please email me with them.  Just a few sentences would be great!

A huge thanks to all of you for coming to the Barn and making it such a lovely space to practice all the different aspects of yoga.

Look forward to seeing you soon, Namaste, Tracey xx

The Yoga Barn

10 reasons to do yoga

1.            One of the most obvious benefits of yoga is improved flexibility and posture. If you stick with it, you’ll notice a steady improvement as your muscles lengthen. And you may find that general aches and pains start to lessen: for instance, tight hips can overstrain your knee joints and tight hamstrings can cause lower back pain.

2.             Yoga offers us the opportunity to take joints through their full range of motion. And the health of joint capsules can be optimized by movement. Half of people over 60 will have a significant degree of osteoarthritis, and can benefit from a regular yoga practice.

3.             Weight-bearing exercise can help to strengthen bones and help to prevent osteoporosis. About half of post-menopausal women are at high risk from osteoporosis. Yoga poses such as down-facing-dog can help to strengthen arm bones, which are particularly vulnerable to osteoporotic fractures. Yoga practice may also help to increase bone density in the vertebrae.

4.             The intervertebral discs (that sit between each vertebrae and its neighbour in the spine) are believed to receive nutrients through the compression and release created by movement. A well-balanced yoga practice with plenty of backbends, forward bends, and twists will help to keep your intervertebral discs supple.

5.             Yoga can help improve circulation and get the blood flowing around your body. Twisting poses are believed to help squeeze out venous blood from internal organs, allowing fresh oxygenated blood to flow in once the twist is released. Inverted postures, such as shoulderstand, encourage venous blood from the legs and pelvis to flow back to the heart, where it can be pumped to the lungs to be freshly oxygenated. And the breathing exercises – pranayama – that are part of yoga classes help to get more oxygen to your cells, which function better as a result.

6.             When you contract and stretch muscles in yoga postures (as well as when you move into and out of them), you increase the drainage of lymph (a viscous fluid rich in immune cells). This helps the lymphatic system fight infection, destroy cancerous cells, and dispose of the toxic waste products of cellular functioning.

7.             The medical journal The Lancet, published two studies comparing the effects of Savasana (a relaxation pose, where you lie on your back) with those gained by simply lying on a sofa. After three months, Savasana was associated with a 26-point drop in systolic blood pressure (the top number) and a 15-point drop in diastolic blood pressure (the bottom number). The study found that the higher the initial blood pressure, the bigger the drop experienced, So - if you've got high blood pressure, you might benefit from yoga.

8.             Vigorous types of flowing yoga, such as astanga yoga, can boost your heart rate into the aerobic range. And regular aerobic exercise can lower your risk of heart attack and relieve depression. Even yoga exercises that don't get your heart rate up that high can potentially improve cardiovascular conditioning. Studies have found that yoga practice lowers the resting heart rate, increases endurance, and can improve your maximum uptake of oxygen during exercise.

9.             Many conditions - such as irritable bowel syndrome, ulcers, constipation – can be exacerbated by stress. Most yoga classes will finish with a relaxation session, giving you precious time to switch off and unwind. And all forms of physical exercise, including yoga, can help to ease constipation  - theoretically lowering the risk of colon cancer—because moving the body helps to move food and waste products through the bowels.

10.             Some studies suggest another by-product of a regular yoga practice is better sleep – and that means you'll be less tired and stressed and less likely to have accidents.

And 5 good reasons to meditate

1.             People who practice meditation have been shown to problem solve more effectively, as well as acquire and recall information better. And that is probably because they are less distracted by their thoughts. Other studies have found that regular yoga practice (including meditation) can improve coordination, reaction time, memory, and even IQ scores.

2.             Feeling blue? At the University of Wisconsin, Richard Davidson, Ph.D., found that the left prefrontal cortex showed heightened activity in meditators. And that has been correlated with greater levels of happiness and better immune function.

3.             Meditation appears to have a beneficial effect on the functioning of the immune system, by boosting it when needed (for example, raising antibody levels in response to a vaccine) and also lowering it when needed (for instance, mitigating an inappropriately aggressive immune function in an autoimmune disease like psoriasis).

4.             Stimulation can be a good thing, but too much of it can tax your the nervous system. Meditation and yoga encourages you to relax, slow your breath, and focus on the present. All these things help to activate the parasympathetic nervous system, lowering breathing and heart rates, decreases blood pressure, and increases blood flow to the intestines and reproductive organs.

5.              According to several studies, yoga, meditation, (or a combination of the two), can help to reduce the pain associated with arthritis, back pain, carpal tunnel syndrome, as well other chronic conditions. And that means you’re more likely to stay active, happier and – possibly-  need less medication.

read the full article here Care2.com - The Many Benefits of Chanting

Join us this Friday 11-11-11 at 7.30-9pm for our chanting for peace evening.

Some photos from His Holiness Sivarama Swami's visit to the Yoga Barn on Wednesday 19th January.

Those who were unable to attend can listen at the bottom of this page.

To listen to part two, please click the link below.

From Pukka Herbs Autumn Newsletter: As summer gives way to autumn, our energy levels are naturally prone to decline. Darker mornings and shorter evenings can leave us feeling lethargic and low in vitality.

Follow these simple steps to ensure your summer energy lasts longer than your suntan!

Get moving!

Regular exercise helps to increase your energy levels by oxygenating your blood, improving metabolism and giving you more physical strength. Autumn’s the perfect season for change, so why not try something new this September? Yoga is great for mind, body and spirit and as little as 30 minutes exercise a day can make all the difference to your mental and physical energy levels.

Cut down the caffeine

Coffee might seem the perfect antidote to low energy levels, but caffeine is a quick fix with side effects of headaches and anxiety. Try to drink no more than 1 cup before midday and, instead, enjoy a cup of our organic Revitalise tea - a spicy blend of cinnamon, cardamom & ginger - or Lemongrass & Ginger, a zesty blend to awaken the senses!

Be Vitalised!

Even a healthy, balanced diet can sometimes be lacking in the vital nutrients which we need to keep our energy levels up.

Photo by orangeacid 

Pukka's Vitalise formula (available as powder and capsules) can help broaden the spectrum of energising foods you consume and contains 22 ingredients including concentrated extracts from 3 fruits, 4 vegetables and 6 herbs and spices. Vitalise has an antioxidant ORAC* value

of 2050 per serving which is the equivalent of about three servings of fruit and vegetables.

Try Vitalise powder with our Organic Aloe Vera Juice or your favourite smoothie in the morning for the ultimate kickstart to the day ahead!

For more information on Pukka Herbs products please see Tracey or Ananga at the Yoga Barn, or visit Pukka's Online Store.

From the Daily Mail:

Meditation has long being credited as the way to a serene mind. But scientists have now discovered that meditation physically enhances the brain. 

Even a brief course of meditation strengthens connections between the regions of the brain that regulate our emotional responses and research shows that this makes it easier for us to keep calm.

Chinese and U.S. researchers at the University of Oregon focused on effects of a meditation technique known as integrative bodymind training, or IBMT. 

The positive results of that research showed that:

This could have implications beyond helping people to destress. An underactive anterior cingulate has been linked to dementia, attention deficit hyperactivity disorder, depression and schizophrenia. 

A previous study by the same team found just five 20-minute sessions of IBMT had a visible effect on health by cutting stress.

photo by quinn.anya

Read more: Daily Mail - Meditation proven the serene way to get smarter

Now you can learn relaxation and meditation techniques at the Yoga Barn

Supported Meditation Class - Tuesdays from 8-9pm 

Join us and discover how to calm your mind, relax your body, and lift your spirits.

Classes are just £7 - to book your place please click here

The first part of the Journey Into Meditation course was enjoyed by everyone who attended. Our guest all left with some crucial insights into their mind type according to Ayurveda and how to look out for signs of stress and relax into meditation as a retreat from the busyness and demands that each new day can bring.

As some guests were unable to attend the first workshop due to prior commitments we are sharing it here and inviting anyone who wants to pick up the course at part two to join us at the barn this Saturday afternoon.

This week we will be sharing group meditation experiences together and exploring more wisdom from Ayurveda on how to keep our minds calm and healthy. If you've ever considered making the benefits of meditation part of your daily life you are welcome to join us.

Part 2 of the Journey Into Meditation on Saturday 27th June at the Yoga Barn. Please contact Tracey for further details, or to hold your place.