Nasal Irrigation (Jalaneti)

Let me introduce nasal cleansing with saline water (saltwater), one of yoga’s purification practices. In yoga, breath control is key, and most poses are performed with nasal breathing. Breathing through the nose helps regulate the autonomic nervous system and prevents dust and bacteria from entering the body. After performing nasal cleansing, you’ll feel relief from nasal congestion, and you’ll notice a refreshing clarity in your eyes and head, as it removes dust and allergens.

What You’ll Need for Jalaneti:

• Neti pot
• Natural salt (not table salt), about 4.5-5 grams
• Water, 500ml

Saline water is a solution with a 0.9-1% salt concentration, similar to that of the human body. The amounts listed are for 500ml of water, but you can adjust the salt according to the volume of water. You can buy a neti pot online. I bought mine at Bali Yoga Shop in Ubud, which sells yoga-related items and clothing.

How to Do Neti:

1. Dissolve the salt in boiled water and let it cool to body temperature.
2. Lean forward, turn your head to the side, and open your mouth to breathe through it.
3. Insert the spout of the neti pot into the upper nostril and pour the saline water in. The water will flow through the nasal passage and out of the other nostril.
4. Repeat the process on the other side.
5. After cleansing, stay bent forward and gently tilt your head from side to side, blowing your nose softly one nostril at a time.

Things to Keep in Mind:

• Keep your neti pot clean.
• Once or twice a day is enough.
• Always use lukewarm water that has been boiled and cooled. Water that hasn’t been boiled can leave salt undissolved or harbor bacteria.
• Make sure to use saline water at the correct temperature and concentration—getting it wrong can cause discomfort.
• After cleansing, blow your nose gently, one side at a time. Blowing too hard can lead to ear infections.
• Avoid doing this at night. Even if you think you’ve drained all the water, some may still come out later. This could cause discomfort while sleeping and increase the risk of inhaling the water into your lungs.

If the temperature or concentration is off, it can sting, like when pool water gets into your nose. I was a bit scared the first time, but since I measured the temperature and salt concentration properly, it didn’t hurt at all.

You can find plenty of videos on nasal cleansing on YouTube. You might also consider using a device like SINUS RINSE, which you can get at pharmacies, as it comes with a cleansing solution. I’ve used it before and found it quite convenient. If refills are easily available at your local pharmacy, this may be a better option. However, since I live in Bali and haven’t seen nasal rinsing tools in local pharmacies, I simply make saline water at home and use a neti pot. You can purchase them on Indonesian online stores as well.

In yoga, we believe that the mind and body are connected. Keeping your body clean helps maintain mental clarity. Even when you’re feeling lazy, you’ve likely noticed that a bath can refresh your mood, or getting a haircut can lighten your mental load. Think of nasal cleansing like gargling for your throat—it’s worth giving it a try!