Jal Neti Kriya is a yogic nasal cleansing technique that is part of the Shatkarma, or six purification techniques, in Hatha Yoga. It involves using water to cleanse the nasal passages, which helps maintain respiratory health, improve breathing, and promote mental clarity.
Benefits of Jal Neti Kriya
Clears nasal passages and sinuses
It helps in preventing colds, allergies, and sinus infections
Improves breathing and enhances lung capacity
Reduces headaches, migraines, and tension
Enhances mental clarity and concentration
Provides relief from asthma, bronchitis, and other respiratory issues
How to Perform Jal Neti Kriya
1. Materials Needed
Neti pot: A small pot with a long spout (usually made of ceramic, metal, or plastic).
Water: Lukewarm, purified water (boiled and cooled to a comfortable temperature).
Salt: Non-iodized salt, about half a teaspoon for half a litre of water.
2. Preparing the Solution
Mix the salt in lukewarm water until it dissolves completely. To avoid irritation, the water should be mildly salty (similar to the salinity of tears).
3. The Jal Neti Technique
Position: Stand comfortably with your legs slightly apart or sit in a squatting position. Lean slightly forward and tilt your head sideways.
Inserting the Neti Pot: Gently insert the spout of the Neti pot into one of your nostrils. The spout should create a gentle seal to prevent water from leaking out.
Pouring the Water: Begin pouring the water into one nostril. The water will flow through your nasal passages and come out from the other nostrils. Breathe gently through your mouth during this process, avoiding breathing through the nose.
Switch Sides: Once you’ve used about half the water, remove the Neti pot, switch nostrils, and repeat the process on the other side.
4. Drying the Nasal Passages
After completing the cleansing, it's essential to dry your nasal passages:
Stand upright and gently blow out any remaining water from each nostril, one at a time.
Avoid blowing too forcefully to prevent water from entering the ear canals.
Practice gentle forward bends and alternate nostril breathing to ensure all water is expelled.
Precautions
Ensure the water is lukewarm and clean (boiled and cooled) to avoid infection.
Perform Jal Neti on an empty stomach, preferably in the morning.
If you have a severe cold or nasal congestion, be cautious as the water may not pass easily.
Avoid practising Jal Neti if you have ear infections or a blocked nose due to severe sinusitis.
Dry your nasal passages thoroughly after the practice to avoid any discomfort.
Frequency
Jal Neti can be performed daily or a few times a week, depending on individual needs.
It is particularly beneficial during allergy seasons or when you experience nasal congestion.
Jal Neti Kriya is a simple yet highly effective practice for maintaining nasal hygiene and overall respiratory health. Regular practice can improve breathing, reduce the risk of sinus-related issues, and promote mental clarity.
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