Neti Kriya – Jal and Sutra

If you’ve heard of the practice before, you might only have learnt about the most common way of performing this nasal cleansing yogic practice: the one that requires a special ‘neti pot’ to run saline water through the nostrils to clear away excess mucus. However, there are actually TWO types of Neti Kriya: one of them is Jal Neti and the other Sutra Neti.

The practice of Neti Kriya purifies the nasal passages and bathes the sinuses. It is a technique used by yogis to stay free from disease, and from a more practical perspective, to clear any blockages that hinder free breathing before the start of pranayama or asana practice.

Just like it is considered a good practice to look after our dental hygiene by brushing our teeth every day, our nasal hygiene is worth considering too for maintaining good health. Neti Kriya is one of six Kriyas, or purification practices known as Shatkarma, which is outlined in the Hatha Yoga Pradipika, a classic fifteenth-century Sanskrit manual on hatha yoga.

Jal Neti is practiced using a neti pot, which is filled with warm water and salt to clear the nasal passages.

1. Neti pot

2. A pinch of salt (non-iodised)

3. Lukewarm water

1. Fill the neti pot with lukewarm water and dissolve the salt in it. Check if every crystal is dissolved because it can otherwise irritate the nasal passage.

2. Tilt your head sideways over a sink, pour the salt water into one nostril, and let it flow out the other.

3. Fill the neti pot again and repeat with the other nostril.

1. A daily practice improves nasal hygiene and removes trapped dirt and bacteria, which can cause infection.

2. It drains the sinuses and nasal cavities, which can improve the quality of breathing.

3. Avoids episodes of allergy and rhinorrhea.

4. It can relieve asthmatic conditions and bronchitis.

5. It can reduce upper respiratory issues like sore throats, tonsils and dry cough.

6. It is helpful in treating headaches, migraine, epilepsy, depression and mental tension.

7. Clearing of nasal passages helps improve the sense of smell and thereby creates a balance between taste and digestive processes. 

8. It calms the nervous system and the mind, which helps to relieve stress and brings clarity to the mind.

9. People have experienced a reduction in their anger by practicing Jal Neti regularly.

1. Dry the nose properly after the process

2. Take care not to leave any water behind as it can cause irritation

3. Make sure to tilt the head forward enough so the water doesn’t follow into the throat

Sutra Neti

This is a type of nasal cleaning using a cotton thread or rubber catheter, and is best done after Jal Neti.

1. The thread used should be around 4mm wide and 40 cm long, so it can pass up the nose and out through the mouth.

2. Alternatively, a thin rubber catheter can be used for beginners as it will slide easily through the nasal passage.

Note: Make sure the thread or catheter is lubricated sufficiently, for example using beeswax. Otherwise, it can give a very unpleasant sensation.

1. Create an awareness of the nasal cavity before attempting this by studying an anatomical chart. The nasal cavity has a narrow roof and wide floor.

2. Rinse the cord with warm water, or medicated oils and dry it properly.

3. Gently insert the thread into one of the nostrils and keep it pointed towards the back of the throat. The movement is down and in. This will help you find the valve that leads to the throat.

4. Use the index and middle finger to grab the cord at the back of your throat and gently pull it out of the mouth. Go slow!

5. Hold both ends of the string and perform a slowly flossing motion, two or three times.

6. Repeat with other nostril

1. The entire procedure should be completely pain-free. If pain is experienced, the method needs to be examined and the string should be inserted again.

2. This is not a daily practice, but can be done once a week.

3. The best time to practice it is in the early morning before breakfast, when the nasal passages are naturally opened at their fullest capacity.

1. Creates lightness in breathing as the air passages are cleared. It is especially effective when performed after Jal Neti.

2. Improves ENT health (eyes, nose, and ears). They are internally connected to each other and blockage in one can cause disturbances in the other two organs.

3. It can improve vision by stimulating the nasal passage and enhancing blood flow. Many subtle nerves of the eyes run through the front and back of the nasal passage, and stimulation can improve overall vision.

4. Another advantage of stimulating the nerves in this area is that it can relieve cough, cold and headache symptoms.

5. Dormant cells in the frontal brain area are stimulated which is said to enhance hair growth, memory, and reduce insomnia.

1. Don’t force the thread into the nose as you might damage the delicate mucus membranes which can cause bleeding.

2. Practice before pranayama and asana practice as the nasal passages will be opened at their maximum capacity.

3. Perform it after Jal Neti because the passageways will have been cleared and lubricated.

4. Ensure the thread is clean as to not introduce pathogens or irritants into the nasal cavity.

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