Jala neti is the yogic nasal wash: lukewarm salt water poured into one nostril so that it flows out of the other. It is the gentlest of the six shatkarmas, the cleansing practices of Hatha yoga, and many practitioners do it each morning before pranayama. Done correctly it takes about five minutes.
Why yogis practise neti
Breath practice depends on clear nostrils. Neti rinses out dust, pollen and mucus so that air moves freely through both sides of the nose, which makes alternate nostril breathing and other pranayama easier. In the traditional view it also refreshes the head and eyes. It is a practice of hygiene and preparation, not a treatment for illness.
What you need
- A neti pot of ceramic, metal or plastic, with a spout that fits snugly in the nostril.
- Safe water: boiled and cooled to lukewarm, or sterile or distilled water. Never use untreated tap water, which can rarely carry dangerous organisms into the nose.
- Salt: plain non-iodised salt, about half a teaspoon to a cup (around 250 ml) of water. The water should taste roughly as salty as tears. Too little salt stings; too much burns.
How to do jala neti, step by step
- Dissolve the salt completely in the lukewarm water and fill the pot.
- Stand over a sink, lean forward from the hips and turn your head to one side, so one nostril is above the other.
- Place the spout gently in the upper nostril, sealing it. Open your mouth and breathe through it; do not breathe through the nose.
- Raise the pot slowly. The water flows through the nose and out of the lower nostril. Let about half the pot pass through.
- Remove the pot, stand up and blow gently through both nostrils.
- Repeat on the other side with the rest of the water.
Drying the nose afterwards
Drying matters as much as washing, because water left in the nose can irritate it. Blow gently through each nostril, then bend forward and turn your head from side to side to let the last water drain. Many teachers add a few rounds of gentle, short exhalations through the nose. Avoid going out into cold air for a short while afterwards.
How often to practise
Once a day in the morning, on an empty stomach, is usual for people who practise pranayama regularly. Others use it a few times a week, or during dusty seasons. There is no need to do it more than once a day.
Who should avoid it
Do not practise neti with an ear infection or a tendency to ear problems, a completely blocked nose, frequent nosebleeds, or after recent nose, sinus or ear surgery, and ask a doctor first if you have any long-term condition of the nose or ears. Stop if you feel pain, pressure in the ears or a headache. Water that will not flow usually means the head angle is wrong; adjust it rather than forcing the water through.
Common mistakes
- Breathing through the nose while pouring, which sends water into the throat.
- Using water that is too hot, too cold or not salty enough.
- Tilting the head backwards instead of sideways.
- Skipping the drying, which can leave the nose irritated.
Learning it with a teacher
Jala neti is easy to learn from a demonstration. On our 200 Hour Yoga Teacher Training it is taught in the early-morning Shatkriya and Pranayama sessions, along with the other cleansing practices and their precautions. If you want to understand where neti fits in the classical tradition, our guide to the Hatha Yoga Pradipika explains the texts.
