Jala Neti (Nasal Cleansing with water) – its Steps and Benefits

Jala Neti


For Jala Neti use of a certain neti lota, or “neti pot,” is advised. Any metal that doesn’t pollute the water may be used to make this pot, including brass, plastic, and ceramic materials. In order to prevent water leaks, the spout’s nozzle should be able to slide gently into the nostril. You can even use a teapot if the spout’s tip isn’t too big or pointy.
Pure water which is around body temperature and has been well-mixed with salt
(one teaspoon for every half-liter) is required. By adding salt, you can minimize irritation to the mucous membrane by ensuring that the water’s osmotic pressure is equivalent to that of the body’s fluids. A painful or burning sensation is an indication of too little or too much salt in the water.

Stage 1:- Washing the nostrils

  1. Pour the prepared salt water into the neti pot.
  2.  To ensure that your body weight is equally distributed over your feet, stand up straight and space your legs apart. Tilt your head to one side and bend forward.
  3.  Inhale via your mouth.
  4. Gently slide the nozzle into the nostril that is highest.
  5. There ought to be no use of force.
  6. The nozzle needs to be firmly pressed up on the nostril’s side to prevent water leaks.
  7. Adjust the neti pot so that the water flows up the nose rather than down the face.
  8. Keep an open mouth. To get the body positioned such that the water exits the lower nostril, raise the elbow of the hand holding the neti pot.
  9. After the water has flowed through the nostrils halfway, take the nozzle out, position the head in the middle, and let the water to exit the nose.
  10. Gently blow out your nose to get rid of any mucus.
  11. Rotate the head to the other side and carry out the same procedure, inserting the lota’s nozzle into the top nose.
  12.  The nostrils need to be well dried when the process is finished.

Stage 2:- Drying the nostrils

  • Stand erect:- Using the right thumb to close the right nostril, quickly inhale and exhale 10 times via the left nostril, mimicking the breathing technique known as kapalbhati pranayama.
    1. Keep the left nostril closed, repeat through the right nostril.
    2. Do it again using both nostrils.

  •  Extend your waist forward until your trunk is horizontal.
    1. The procedure should be repeated with the head tilted to the right and the right nostril closed.
    2. Once more, close the left nostril and tilt the head to the left.
    3. Lastly, repeat while keeping your head in the center and inhaling through both nostrils.
     Practice note: This process helps in releasing remained water from the sinus cavities.

  • Keep your feet apart and stand erect:- Shut the right nostril and give out a strong breath, quickly leaning forward from the waist. Take a regular breath and straighten up again. Repeat 5 times.
    1. Next, open both nostrils and repeat with the right nostril. Avoid blowing your nose too forcefully as this might force any leftover water into your ears.
    2. Shashankasana should be done for several minutes if needed to let out any residual water.

Benefits of Jala Neti

  • Jala neti clears mucus and pollutants from the nasal passages and sinuses, enabling air to circulate freely. 

  • It prevents and manages respiratory tract disorders. It promotes health of the ears, eyes, and throat.

  • Jala neti improves facial muscle tension and promotes a young appearance. 

  • It provides relaxing and soothing effects on the brain. 

  • It reduces anxiety, anger, and melancholy, eliminates tiredness, and leaves the brain feeling light and refreshed.

  • Jala neti activates nerve endings in the nose, leading to improved sense of smell and wellness. 

  • Balancing the right and left nostrils and brain hemispheres promotes harmony and balance in both the body and mind. 

  • Most significantly, neti activates the ajna chakra.


  • People suffering chronic bleeding from their noses should consult a qualified instructor before performing jala neti. 

  • If someone constantly has trouble getting water through their nose, they may have a structural blockage and should consult a professional. 

  • Neti practitioners should avoid those who are affected to ear infections. 

  • Neti should be avoided when the nose is completely clogged, such as during the flu, colds, or sinusitis.


This practice should take about 5 minutes.
Neti may be practised daily, once or twice a week, or as required.


It is best to do jala neti in the morning before performing asanas and pranayamas. But it may be done whenever it’s needed, excluding just after meals.
  • Only the nostrils should allow the water to enter through. Water that gets in the mouth or throat doesn’t hurt, but it does mean that the head needs to be positioned differently.
  • Ensure that the nose is well dried following the exercise.
  • If not, the sinuses and nasal passages may get inflamed and produce cold symptoms.
  • Practice neti only when it’s required. 
  • Extended practice should only be undertaken under the guidance of a qualified teacher. 
Cleansing practice with Himalaya yoga Teacher Training

Starting a cleaning practice at the Himalaya Yoga Teacher Training is a transformative journey of finding oneself and refreshment. Rishikesh, ensconced in the Himalayan foothills, provides an ideal setting for such transforming encounters. Participants immerse themselves in traditional yogic practices geared at detoxifying the body, mind, and soul, surrounded by a tranquil atmosphere and spiritual energy. 

Individuals purge not just bodily impurities, but also emotional baggage and mental clutter, via regular asanas, pranayama, and meditation practice. Under the supervision of experienced instructors, this immersive yoga teacher training in Rishikesh transforms into a complete journey of inner harmony and spiritual growth, leaving participants feeling revitalized, energized, and ready to share yoga’s deep lessons with the world.

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