Yoga is not limited to asana and meditation, but is a whole science of body, mind, and breath. “Shatkarmas,” or the Yogic Cleansing Techniques, form an essential part of the cleansing and balance that need to be maintained. Neti Kriya is among the easiest and most beneficial Shatkarmas, providing cleansing of the nasal passages and sinuses and enhancing breathing, health, and well-being. While it’s ideal for daily use to promote optimal respiratory health, neri kriya practice awakens mental clarity, clears the mind for meditation, and is fundamental in preparing the body for deeper yoga practices, making it an effective ritual towards well-being.
What is Neti Kriya?
Neti Kriya (also called nasal skull cleaning) means “nasal cleansing” in Sanskrit, and is in fact one of the six cleansing techniques that yogis use to clean their bodies. It’s also a classical purification practice in both Hatha yoga and Ayurveda, and it readies the body for more advanced yogic practices.
There are two main types of Neti Kriya:
- 1. Jala Neti – It is a nasal passage cleansing using warm salt water.
- 2. Sutra Neti – The practice of nasal cleansing with a soft string or rubber catheter (advanced practice generally under an expert).
Jala Neti is the simplest and safest way to start for those new to it.
How to Do Neti Kriya (Jala Neti)
Practising Neti Kriya is simple but requires care and hygiene:
1. Have ready lukewarm water to which you have added 125mg of non-iodised salt per 250ml.
2. Pour the saline solution into a Neti pot.
3. Bend over and turn your head slightly to one side.
4. Place the spout of the Neti pot into the upper nostril.
5. Let the water go up into one nostril and out through the other.
6. Then, blow your nose softly to remove the leftover water.
7. Repeat on the other side.
Tips: Use clean, sterilised water, and avoid over-pressuring the flow. Practising in the morning is recommended for the best results.
Benefits of Neti Kriya
Practising Neti Kriya regularly can have numerous health benefits:
● Open Nasal Passages:
Helps eliminate haze, dust, pollen, and pollution, opening nasal passages for easier breathing and less congestion.
● Improves immunity:
Assists in playing a significant role in combating sinus infections, allergies and respiratory issues.
● Improve Your Focus and Concentration:
Better airflow in the nose leads to increased skin oxygen levels, which has been demonstrated to enhance alertness and focus.
● Supports Yoga Practice:
With support, this could help your breathing practice (pranayama) and your meditation.
● Alleviates Stress & Fatigue:
Open breathing passages enable you to relax.
Many practitioners of Neti Kriya report noticeable relief from sinusitis, snoring, and seasonal allergies.
Who Should Practice Neti Kriya?
Neti Kriya is appropriate for most adults, including:
Having a constant stuffy nose and any allergies
Practising pranayama or yoga regularly
Looking for natural ways to improve respiratory health
Note: Those with severe sinus infections or nasal injuries should consult a physician before starting this kriya.
Safety Precautions
Use only clean (preferably boiled or filtered) water.
Use non-iodised salt to avoid irritation.
Do not pour water with too much strength.
Beginners should practice under guidance until they are confident.
Conclusion
Neti Kriya: a simple but effective yogic cleaning ritual for your body, mind, and soul. Not only that, the method will clear nasal passages, improve breathing, fortify immunity, and enhance mental clarity, making it a must for all who want to be their best!
In the 200 Hour Yoga Teacher Training in India, this practice is an integral part of the curriculum. Students learn how to perform it correctly, which supports their pranayama, meditation, and overall yogic journey.
For a complete and authentic Yoga education, Rishikul Yogshala offers an extensive practice, along with other basics of Yoga such as Neti Kriya.
To learn more, read the blog on Neti Kriya and Its Benefits.