Practicing jal neti kriya or nasal irrigation have therapeutic benefits ranging from treating sinusitis, clearing nasal passage and in battling allergic conditions. But a recent study has also outlined the use of nasal saline flushing to reduce severity in high risk Covid-19 patients. According to the study in the Ear, Nose and Throat Journal, coronavirus patients initiating nasal irrigation were over 8 times less likely to be hospitalized. But whether you have Covid-19 or not, doing this yoga kriya on a daily basis can be life-changing for you. So, come learn how to do nasal irrigation at home.
Health Shots reached out to yoga and wellness coach Garima Bhandari to understand more about nasal flushing and nasal hygiene.
Jal neti kriya is an ancient technique practiced and taught in many yoga disciplines to clean your sinuses and also comes packed with multiple other benefits too.
It is one of the six purification methods as mentioned in the Hatha Yoga Pradeepika. It is a very simple practice that can easily be incorporated in your everyday regime, immediately after you are done brushing your teeth in the morning.
It only takes just a few minutes and helps to relieve many of the problems related to the nasal and sinus cavities and other ailments like constant headaches, migraines, nasal blockages to name a few.
To get started on nasal cleansing, all you need is a Jal Neti Pot (available in clay, copper, ceramic, silver, earthen and steel), some salt and lukewarm water.
For the unversed, a neti pot is a small pot with a long spout on the side.
Prepare salt water by mixing 1 tablespoon of salt to approximately one litre of lukewarm water. And then follow these steps!
1. Sit in an Ukdu or squatting position on a mat or floor. If you choose to do it in a standing posture, bend slightly forward.
2. Pour the saline water into the Neti pot. Then place the spout of the pot into one of the nostrils. You could start with the left nostril. Make sure the cone at the end of the spout should to be placed inside the nostril.
3. Tilt your head to one side gently. Keep your chin slightly upwards, towards the sky and open your mouth. While practicing nasal irrigation, breathe through the mouth. Adjust the tilt of your head up to a point where water starts flowing from your left nostril to the right nostril. Continue till the water in the pot is finished.
Also read: 7 yoga poses for Covid-19 patients
4. Now refill the pot with salt water. Now it’s time to do a repeat from the other nostril.
5. Repetitions of this process can be done multiple number of times.
6. Try to forcibly exhale air from your nose or nostrils just like it is done kapalbhati kriya without focusing on the inhalation. This will help to bring out all trapped water or any other nasal irritation.
As a beginner, when you first start this practice, you may get irritations in the nose, sneezing, coughing, etc. which will disappear after few continued sessions for few days.
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