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Jal Neti: A Complete Guide To Nasal Cleansing Yoga

Jala Neti, also known as Nasal Cleansing Yoga, is an ancient practise that involves cleansing the nasal passages with lukewarm saline water. This practise has been used for centuries in traditional Indian medicine to promote respiratory health and clear blocked sinuses. In recent years, Jal Neti has gained popularity in the West as an effective natural remedy for allergies, sinusitis, and other respiratory problems.

Jal Neti is a simple yet powerful technique that can be easily incorporated into your daily routine. All you need is a Jal Neti pot, which is a small teapot-shaped vessel with a long spout, and some lukewarm saline water. The saline water is prepared by mixing a teaspoon of non-iodized salt in a litre of lukewarm water.

Jal Neti  

 To perform Jal Neti, fill the Jal Neti pot with saline water and tilt your head to one side. Insert the spout of the pot into the upper nostril, and allow the water to flow through the nasal passage and come out through the lower nostril. Repeat the process on the other side, tilting your head in the opposite direction.

To protect your nasal area in this pandemic, jal neti is the best way to avoid the detrimental effects of the novel coronavirus.

What Is Jal Neti?

Jal Neti was originated by yogis to eliminate all the toxins which are accumulated in the body. The word itself says “Jal “means “water,” and “Neti” means “cleansing.” It is a form of Ayurveda where yogis define 6 techniques to cleanse the body internally.


The 6 techniques of Shatkarma which are mentioned in Hatha yoga pradipika are:

  1.   Trataka for eyesight
  2.   Neti for upper nasal tract (From throat to nostrils)
  3.   Kapalabhati for lower respiratory tract ( from nostrils to lungs)
  4.   Dhauti for digestive tract up to stomach
  5.   Nauli for abdominal muscles and internal organs.
  6.   Bhasti for the lower digestive tract, especially the rectum

 All these 6 techniques clear the toxins like mucus, acid, gas, sweat, stool, and urine.

 Jal Neti is one of the Six purification techniques of Shat Karma. It is a technique used by yogis to clear the nasal area blockage to live a disease-free life. With the daily increase in the number of covid-19 or viral infection cases worldwide, it’s essential to protect the nasal area from entering lethal viruses into the body.

15 Simple Steps To Practice Jal Neti For Clear Nasal Passages

Pour few drops of warm ghee or mustard oil daily in the evening into each nostril by lying down in a supine position; this helps in the lubrication and eases the elimination of mucus from the body.

  1.  Start Jal Neti in the morning on an empty stomach.
  2.  Lukewarm 2 cups of water (Distilled water)
  3.  Add 2 pinches of salt and stir properly.
  4.  Check the warmness of the water by pouring a drop on the back of the hand.
  5.  Pour the mixed water into your Jal Neti pot.
  6.  Take a hand towel or any cotton clothe with you to clean the mucus coming out from the nose.
  7.  Always remember to start pouring water only from the open nostril, then go for the blocked one. ( For example, If your left nostril is blocked and your right nostril is open, start your Jal Neti from the right nostril and after completing the cleansing of the right nostril, go for the left nostril.
  8.  Set your position by keeping the legs apart, bending the knees, pushing hips back, and leaning forward by keeping the head parallel to the ground.
  9.  Bring the Neti pot near the open nostril and plug the pot into that nostril and avoid leakage.
  10.  Tilt Neti pot so that the saltwater goes directly into the nostril and not down the face. Keep the flow “slow and steady” by adjusting and elevating the hand.
  11.   Always breathe from the mouth only while performing Jal Neti.
  12.   Complete Half of the Neti pot in one nostril now perform kapalbhati for 30 seconds to clean the mucus coming out.
  13.   Complete the remaining water in the other nostril with the same procedure.
  14.   After cleansing both the nostrils, perform kapalbhati or Bhastrika to avoid the flow of water later.
  15.   Close your eyes and sit in silence for 5-10 minutes to normalize the body’s functioning.

7 Mistakes Done While Performing Jal Neti

Do Not List

  1.  Don’t use hot water as the nose is a very sensitive area.
  2.  Don’t use extra salt as it will give a burning sensation.
  3.  Don’t use Tap water as it is a hub of many bacterial and amoebal infections.
  4.  Stand incorrect position and don’t force the water to go inside.
  5.  Don’t inhale from the nose as the water will go directly into the head; this will be unpleasant for a while.
  6.   Do kapalbhati to clean the mucus and water left in the nose.
  7.   Sit in silence for 5-10 minutes to settle down the functioning of the body

21 Miraculous Health Benefits Of Jal Neti?

There are many benefits of this nasal cleansing Yoga technique which helps in curing many diseases.

  1.   Clear the sinuses
  2.   Cures Epilepsy and migraine
  3.    It helps in alleviating depression, anxiety, and panic attacks.
  4.    Reduces mental dullness
  5.    Reduces facial and mental tension
  6.    Improves breathing
  7.    It helps in improving the right and left-brain hemisphere
  8.    Improves blood circulation
  9.    Improves digestion
  10.   Enhances the sense of smell
  11.   Easily accessible to everyone
  12.   Improves acute and Chronic sinusitis
  13.   Improves ear and throat health
  14.   Incredible remedy for allergy season
  15.   Enhances clarity
  16.   Cures disease like pneumonia, asthma, bronchitis, and pulmonary tuberculosis
  17.   Cure’s myopia, Hay fever, tonsillitis, and allergic rhinitis
  18.   Strengthens Central Nervous System
  19.   Sharpens memory
  20.   Cures ear diseases
  21.   Reduces hair fall or greying of hair

4 Precautions While Performing Jal Neti

  1.  High Blood pressure people should be careful while performing this technique.
  2.  The nose should be dried properly after performing Jal Neti.
  3.  Take care while doing kapalbhati as no water should be left in the nasal passage as it may cause infection.
  4.   Do not exchange Jal Neti with others as it may cause infection.

 A Scientific Explanation Of The Nasal Cleansing Technique (Jal Neti)

Using saline water to clean the nasopharyngeal mucosa cleanses the deposits of inhaled air or retained secretions. The warm water helps to thin the mucus, making it easier to expel, and washes away dirt, pollen, and other irritants.

Jal Neti Benefits and Precautions

The salt in the water creates a natural osmotic pressure that draws excess fluid out of the tissues and helps to reduce inflammation. Jal Neti also stimulates the nerve endings in the nasal cavity, which can help to enhance the sense of smell and promote overall respiratory health.

Jal Neti For Covid Reduction?

Nasal cleansing helps in killing the viruses entering the body. Jal Neti cleanses the lungs and whole ENT (Ear, Nose, and Throat) region, which automatically boosts the immunity and reduces the risk of replication and mutation of the Sars Covid-19 virus in the body.


Jal Neti is a simple and effective practice for maintaining healthy nasal passages and promoting respiratory health. This ancient yogic technique of nasal cleansing with warm saline water helps to remove excess mucus, allergens, and other impurities from the nasal passages, thus reducing the risk of respiratory infections, relieving sinus congestion, and enhancing breathing. While practicing Jal Neti, it is important to follow precautions and learn the technique under the guidance of a trained practitioner. By incorporating Jal Neti into your daily routine, you can experience the benefits of this natural and safe practice and breathe easy.

Jal Neti is a yogic technique that strengthens the immune system by cleansing the toxins and congestion(blockage) from the nasal passage and setting the lungs free from mucus. It is an incredible technique performed worldwide to defeat the adverse effects of the Sars Covid-19 virus. 


It should be in the morning on an empty stomach. It is not recommended to do      Kapalbhati or Bhatrika after food, and Jal Neti after food can cause nausea.

You can have a glass of warm water after jal neti to align the body temperature, but you can eat food after 20-30 minutes of jal neti.

Yes,  if water is not properly clean from the nasal passage, then there are chances to feel headache, irritation, and water drops coming out after some time; that why it is recommended to perform kapalbhati or bhastrika to avoid this unpleasant situation.

   Yes, Jal Neti cleanses all the toxins from the respiratory system, reducing the mutation and replication of the lethal Covid-19 virus and boosts the immunity to fight against deadly viruses.

Balance your sun and moon nostril by doing anlom-vilom, and after that, perform Jal Neti for 30-60 seconds to see if you get a weak dribble, then blow the nose by doing kapalbhati and try again after few hours. Don’t overdo it just wait for few hours and try again.

Yes, it is possible to lose the sense of smell and taste for a while because of the high concentration of salt. It is recommended to put 2 pinches of salt in jal neti pot to avoid irritation.

Yes, High Blood Pressure people can also perform Jal Neti efficiently. They can put Half or 1 pinch of salt in jal neti pot or wash nostrils from warm water without salt.

Jal Neti keeps the Upper respiratory system clean and infection-free. In turn, this keeps the eyes free from congestion and infection, which helps improve eyesight.

Priya Yadav

Priya Yadav is a Biotechnologist, Immunologist, and certified yogini. Her passion for yoga has led her to help all the people who are in need. The main focus of Yogasutra is to cure everyone without taking any medication.

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