Nasal Cleansing Yoga (Jal Neti Kriya) Steps, Side effects, Benefits

What is Jal Neti?

Jala Neti is a cleansing yoga or also known as nasal irrigation, comes with many benefits like sinus treatment, preventing respiratory blockage, good for ENT, etc. If not done properly, it has also come with some side effects.  Therefore, initially, it should be done in the presence of Yoga teacher.

Nasal Cleansing Yoga (Jal Neti Kriya) Steps, Side effects, Benefits
Jal Neti pot

What is Jal Neti Pot?

  • A Jal Neti pot or Lota (pitcher) is used to introduce salt water into the nostrils.
  • The post, which has been used in the picture can be preferred.
  • Those pot should be used which does not contaminate water.
  • The equipment should be suitably fit into your nostril.

Why salt water in Jal Neti ?

  • Pure and lukewarm should be used.
  • The proportion salt & water should be one teaspoonful per half litre of water.
  • Salt water has higher osmotic pressure than ordinary water thereby not easily absorbed into the delicate blood vessels and membranes in the nose.

How to sit for nasal cleansing?

  • Kagasana is good for the process.
  • Sanding posture by bending the shoulders and head forwards.

Nasal cleansing (Jal Neti) steps

  • Sit in Kagasana
  • Now, put the end of the nozzle into the left nostril or which one ever is free.
  •  Bend your head to the right side while raising the neti pot in such a way that water runs into the left nostril.
  • Keep your mouth open to facilitate breathing.
  • Allow the salted water to flow through the nostrils for 10 to 20 seconds.
  • Remove the neti pot, water and impurities from your nose by closing the left nostril and it should be done quickly and forcibly through the right nostril.
  • Now close the right nostril and blow forcibly through the left nostril.
  • Repeat the same process with other nostril.

Tips while doing Jal Neti

  • Make sure the salt dissolved completely in the water.
  • Normal water shouldn’t be used as it can penetrates into nasal mucous membranes.
  • Don’t blow so hard while removing impurities as it can damage your nose and cause bleeding.
  • It shouldn’t be practice after meal.


  • Those who suffer from chronic nose bleeding should not do neti.
  • Water shouldn’t be too hot.
  • When the sinuses are blocked with mucus, be careful of hard blowing.
  • If one tilt one’s head too much then the water will go down the throat instead of the other nostril.
  • It is better to take an expert advice before practicing.
  • There might be slight burning sensation in the beginning, but gradually, it will disappear.

Side effects of Jal Neti

  • After jal neti, the nostrils should be dry completely by vigorous breathing to avoid infections.
  • If one used high amount of salt in water, there is a chances of nose bleeding.
  • There might be nose and ears pain if the nostril don’t dry completely.
  • The Neti pot should be contaminated free otherwise it can lead to infections.


  • Five minutes is enough to complete the process.
  • Better to practice in the morning before breakfast.
  •  If required, it can be practiced at any times of the day.
  • Once a day is enough. However, in case of respiratory congestion, can be practiced more than one times.

Benefits of Jal neti

  • It is the best method of preventing and eradicating colds and cough.
  • Helps to work the nasal passage to work smoothly.
  • Helps in curing sinusitis
  • Good for eyes ailments
  • Throat issue
  • Tonsillitis
  • Catarrh
  • Prevents inflammation of the adenoids and mucus membranes.
  • Effective in removing headaches, insomnia and tiredness.
  • Helps to relieve ailments such as migraine, depression and tension.
  • Prevents lung diseases such as asthma, pneumonia, bronchitis and pulmonary tuberculosis.
  • Improves intake of oxygen and removal of carbon dioxide.
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