Neti Kriya: Types, How to Do, Benefits & Precautions

Neti Kriya: Types, How to Do, Benefits & Precautions

What is Neti Kriya?

Neti Kriya is a yogic cleansing technique (Shatkarma) used to purify the nasal passages and sinuses, promoting better breathing and overall health. It helps remove mucus, dirt, and toxins from the nasal cavity, improving respiratory function and mental clarity.

Neti Kriya is an essential practice in Hatha Yoga and is often recommended for those suffering from sinusitis, allergies, asthma, and nasal congestion.

Types of Neti Kriya & How to Do Them

There are four main types of Neti Kriya:

1️⃣ Jala Neti (Water Neti) – Saline Water Cleansing

✅ Things Needed: A Neti Pot, lukewarm saltwater solution (½ teaspoon salt in 1 cup of water)
✅ How to Do:

1. Tilt your head slightly to one side over a sink.

2. Pour the lukewarm saltwaterinto one nostril using a Neti pot.

3. Let the water flow out through the other nostril.

4. Repeat on the other side.

5. Blow your nose gently to remove excess water.

📌 Best For: Nasal congestion, allergies, sinus infections, colds

2️⃣ Sutra Neti (Thread Neti) – Rubber Catheter Cleansing

✅ Things Needed: A sterile rubber catheter (or cotton-threaded surgical thread)
✅ How to Do:

1. Lubricate the rubber catheter with ghee or coconut oil.

2. Insert it gently into one nostril, guiding it through to the throat.

3. Pull it out through the mouthand move it back and forth slowly.

4. Remove it carefully and repeat on the other nostril.

📌 Best For: Deep nasal cleansing, sinus blockages, improved breathing

3️⃣ Dugdha Neti (Milk Neti) – Milk Cleansing

✅ Things Needed: Lukewarm cow’s milk
✅ How to Do: Similar to Jala Neti, but using lukewarm milk instead of saline water.

📌 Best For: Soothing the nasal passages, reducing irritation, and promoting moisturization

4️⃣ Ghrita Neti (Ghee Neti) – Ghee Lubrication

✅ Things Needed: Warm medicated ghee (clarified butter)
✅ How to Do:

1. Tilt your head back and put 2–3 drops of warm ghee in each nostril.

2. Inhale deeply to allow it to coat the nasal passages.

📌 Best For: Dry nasal passages, brain nourishment, and Vata imbalance relief

Benefits of Neti Kriya

1️⃣ Clears Sinuses & Improves Breathing

✔️ Removes dust, mucus, and toxins
✔️ Helps with nasal congestion, sinusitis, and allergies

2️⃣ Boosts Respiratory Health

✔️ Beneficial for asthma, bronchitis, and cold prevention
✔️ Improves oxygen intake and lung function

3️⃣ Enhances Mental Clarity & Focus

✔️ Clears brain fog, headaches, and drowsiness
✔️ Improves memory, concentration, and meditation

4️⃣ Balances Energy Flow (Prana) & Chakras

✔️ Opens Ida and Pingala Nadis, balancing body and mind
✔️ Prepares for advanced pranayama and meditation

5️⃣ Reduces Stress & Anxiety

✔️ Relieves mental tension and improves relaxation
✔️ Supports deep breathing and emotional balance

Precautions & Contraindications

⚠️ Avoid Neti Kriya if you have:
❌ Severe nasal infections, recent nose surgery, or nosebleeds
❌ Extreme sinus sensitivity or chronic migraines
❌ A cold, flu, or fever (wait until recovery)

🔹 Safety Tips:
✔️ Use sterilized equipment to prevent infections
✔️ Perform Neti in the morning or on an empty stomach
✔️ Follow up with Kapalabhati (Skull Shining Breath) to remove excess moisture

Final Thoughts

Neti Kriya is a powerful yogic cleansing practice that enhances nasal health, respiratory function, and mental clarity. Whether using water, thread, milk, or ghee, regular practice can bring significant benefits for sinus health and overall well-being.