What Is Neti Kriya? How to Do It, Types, and Benefits

Neti Kriya is a traditional yoga practice that helps cleanse the nasal passages. This practice, found in ancient texts, is part of the six purification techniques known as Shatkarmas. Neti Kriya helps remove impurities and prepare the body for deeper yoga practices. Here’s a simple guide to understanding and practicing Neti Kriya.

What is neti kriya in yoga?

Neti Kriya comes from ancient Indian traditions and is mentioned in sacred texts like the Upanishads and the Avadhuta Gita. It is one of the six purification techniques described in Hatha Yoga texts like the Hatha Yoga Pradipika and the Gheranda Samhita. The other five techniques are Dhauti, Nauli, Basti, Trataka, and Kapalbhati.

In Sanskrit, “Neti” means “Neither this” or “Not this.” In the context of purification, it refers to removing toxins, implying “No Toxins.”

“Kriya” means a completed action or practice. In yogic culture, it denotes actions performed to achieve specific goals or outcomes. This includes various techniques such as breathing control and physical actions.

Essentials for neti kriya

Neti Pot: This small, slender pot has a long spout designed to be gently inserted into one nostril.
A Pinch of Salt and Lukewarm Water (Jal Neti): Used for nasal irrigation.
Rolled Thread Dipped in Beeswax or a Special Rubber Tube (Catheter) (Sutra Neti): Used for clearing mucus from the nasal passages.
Lukewarm Milk (Dugdha Neti): An alternative to saline water for nasal cleansing.
Lukewarm Ghee (Ghrita Neti): Used similarly to Jal Neti, but with medicated ghee.

Also Read: How to Use A Neti Pot Correctly

Types of neti kriya

Neti Kriya includes several techniques for cleansing the nasal passages. Here are the main types:

Jal Neti: This method uses saline (salt) water for nasal cleaning. It’s effective in removing dirt and mucus from the nasal cavities.
Sutra Neti: In this technique, a roll of thread dipped in beeswax is used for cleaning the nasal passages.
Dugdha Neti: Similar to Jal Neti, but with warm milk instead of saline water. It’s a gentle alternative for those who find saline irritating.
Ghrita Neti: Uses warm ghee (clarified butter) to clear the nasal passages. It’s performed in the same way as Jal Neti, but with ghee.

Note: First perform sutra neti, then perform Jal neti.

How to perform neti kriya

To perform Neti Kriya, you’ll need a Neti pot or an alternative like a sterilized thread or rubber catheter, along with a suitable cleansing solution such as lukewarm saline water, milk, or ghee. Make sure all your equipment is clean and sterile to prevent any infections.

Sutra Neti

Sutra Neti involves using a thin, flexible thread or a special rubber tube to clear the nasal passages. This method is effective for removing hard mucus.

How to Perform Sutra Neti:

Use a sterilized thread coated in beeswax or a special rubber tube.
Lubricate the thread or tube before use.
Insert one end into your nostril and guide it gently through the nasal passage until it reaches the throat.
Pull the thread or tube out through your mouth while holding the other end.
Repeat the process on the other side.

Always perform Sutra Neti under the supervision of a trained professional.

Jal Neti

Jal Neti is a technique where saline water is used to clean the nasal passages. It’s one of the most common methods for nasal cleansing.

How to Perform Jal Neti:

Fill the Neti pot with lukewarm saline water.
Tilt your head to one side and insert the spout into one nostril.
Allow the water to flow through the nasal cavity and exit from the other nostril.
Breathe through your mouth if you have difficulty breathing through your nose.
Repeat the process on the other side.

Also Read: A Comprehensive Guide on Performing Jal Neti

Dugdha Neti

Dugdha Neti, also known as milk Neti, is a gentle alternative to Jal Neti. It’s a good choice for those who find saline water too harsh. It can also be used after Jal Neti to soothe the nasal passages.

How to Perform Dugdha Neti:

Fill the Neti pot with lukewarm milk.
Instead of letting the milk flow from one nostril to the other, place it in one nostril and then let it come out of the other nostril.

This method is helpful for people with chronic nasal bleeding or irritated nasal linings.

Ghrita Neti

Ghrita Neti uses warm ghee (clarified butter) instead of milk or water. It’s also possible to use non-chemical oils.

How to Perform Ghrita Neti:

Fill the Neti pot with warm ghee.
Tilt your head to one side, insert the spout into one nostril, and let the ghee flow through the other nostril.

Ghrita Neti can help reduce nasal soreness that sometimes occurs with saline water in Jal Neti.

Precautions

Use only warm, distilled water for Jal Neti to avoid irritation and ensure safety.
Ensure the salt concentration in the saline solution is correct; too much salt can cause burning or dryness in the nasal passages.
Always perform Neti Kriya in a clean, hygienic environment to prevent introducing contaminants into your nasal passages.
Consult a healthcare professional before starting Neti Kriya if you have had recent nasal or sinus surgery to avoid complications.
Avoid practicing Neti Kriya if you have a nasal infection, severe congestion, or frequent nosebleeds to prevent worsening your condition.

Side effects

Improper technique or unclean equipment can lead to nasal infections or irritation.
Excessive use of Neti Kriya may cause dryness or discomfort in the nasal passages.
Using water that is too hot or too cold can result in a burning sensation or discomfort.
Incorrect salt concentration in the saline solution can cause irritation or damage to the mucous membranes.
Possible side effects include nasal bleeding or increased mucus production if the practice is not performed correctly.

Benefits of neti kriya

Cleanses Sinuses and Nasal Passages: Neti Kriya helps clear mucus, allergens, and other impurities from the nasal passages, making breathing easier. Regular use of this technique can enhance overall nasal function. According to a study, Neti is effective in relieving symptoms related to nasal congestion and sinus issues.
Reduces Allergies and Nasal Discharge: Neti Kriya clears irritants from the nasal cavity, reducing allergic reactions and excess mucus. This helps with symptoms like a runny nose and sneezing. A study shows Neti effectively alleviates allergic rhinitis and sinusitis by reducing nasal discharge and irritation.
Improves Respiratory Health: Neti Kriya supports the health of the upper respiratory tract by reducing common cold and cough symptoms. It can also aid in preventing infections and keeping the respiratory system clear.
Relieves Asthma and Bronchitis Symptoms: Regular practice of Neti Kriya can help alleviate symptoms of asthma and bronchitis by promoting clearer airways. This can lead to improved breathing and reduced respiratory discomfort.
Supports Mental Clarity and Reduces Stress: Neti Kriya has a calming effect on the mind, which can help reduce stress and mental tension. It promotes a sense of relaxation and mental clarity.
Enhances Sense of Smell: By clearing the nasal passages, Neti Kriya can improve the sense of smell and restore balance in taste and digestive processes. This enhances overall sensory experience.
Aids in Ear Health: Neti Kriya can be beneficial for ear disorders such as tinnitus and middle ear infections. It helps in maintaining clear Eustachian tubes, which can improve ear health.
Balances Hormonal System: The practice of Neti Kriya helps harmonize the pineal and pituitary glands. This balance contributes to a well-regulated hormonal system and overall well-being.
Supports Addiction Recovery: Neti Kriya can help reduce cravings and support recovery from smoking or other addictions. It aids in managing the psychological aspects of addiction.
Improves Emotional Stability: Regular practice of Neti Kriya can help in controlling irritability and managing anger. It contributes to a more stable and balanced emotional state.

Spiritual dimension of neti kriya

Neti Kriya offers more than just physical benefits; it also has deep spiritual effects. As part of hatha yoga, it helps with both body and mind.

When you do Neti, you’re not just cleaning your nose with water, milk, thread, or ghee. You’re also moving energy through your body. Regular practice of Neti helps activate the Ajna Chakra, or third-eye chakra, which can improve your focus and meditation.

In today’s world, with increasing pollution and health problems, Neti Kriya can help keep you healthy. By making Neti a daily habit, you can prevent many issues and improve your overall well-being. This follows the idea that “prevention is better than cure.”

Conclusion

Neti Kriya is a non-drug method used to treat various health issues. It not only offers physical benefits but also positively impacts psychological and spiritual well-being. Once learned properly, it is easy and practical to perform.

The Hatha Yoga Pradipika highlights Neti Kriya as an important part of Shatkarma, playing a crucial role in body purification. Renowned yogis have practiced it for its benefits.

In today’s busy world, taking time for yogic practices like Neti Kriya can help balance your physical health and spiritual growth. Incorporating this practice into your routine can lead to a more harmonious and fulfilling life.

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