Neti Kriya Video: How To Use a Neti Pot To Naturally Cleanse Your Nose

jala neti pot

Neti Kriya Video: How To Use a Neti Pot To Naturally Cleanse Your Nose

In response to requests after my morning Instagram @indiv_yoga photo, below is a time-lapse video of me using my neti pot.jala neti kriya

Especially good for those with sinus issues or a dry/bunged up nose, Jala Neti Kriya is a natural and pure way to clean the nasal passages.  An ancient Ayurvedic tradition, the word ‘kriya’ refers to a bodily cleansing process usually practiced in the morning. ‘Jala’ means ‘water’ in Hindi, and ‘neti’ is the pot which is used to perform this kriya.

Have you ever seen the chemical list on nasal sprays, even those which look like simple salt solutions? Go check out the ingredients in your ‘natural’ nose spray now! Personally I find that besides the cleaning, hydrating and clearing effect that Jala Neti has on my nostrils, it is also really refreshing and a great way to wake up the body and brain in the morning!

neti pot


HOW TO:  Use a pinch of pure finely ground sea salt for 3/4 litre of filtered boiled water.  Make the solution the night before and leave to reach room temperature over night.  Blow your nose before you start and once you finish the process.

Insert the spout into your nostril and tilt the chin upwards slightly.  Breathe through the mouth and start pouring as you find the right angle.  After finishing a full pot for the first nostril, blow out any excess water before filling the pot up again and repeating the process on the other nostril.   The salt water is not meant to sting the nasal passage.  As different pure salts have varying concentrations, you may need to slightly reduce or increase the amount of salt you dilute in the water.  Practice outside, over a basin or bath and tilt your nose slightly upwards in the direction of the spout.  It may take a few goes but once you get the hang of it, you’ll love how awake and clear it makes you feel!  As Patttabhi Jois said ‘Yoga is 99% practice and 1% theory’.

NOTE:  It’s normal to find that one nostril is clearer/easier than the other, and this will NOT work if your nostril is too blocked.  Wait until congestion has relieved a bit before trying to use your neti pot to aid clearing the nasal passages further,  and don’t forget to clean your pot after each use.  Also please ignore my cats’ butt passing by in the foreground!


Charlie's signature xx




Charlie Stewart-Brown
Charlie Stewart-Brown

Charlie began practicing yoga over 25 years ago and has been teaching for more than 12 years to people of all ages and abilities. She is the lead trainer in the Indiv Yoga RYT200 & RCYT Yoga Alliance Teacher Training Courses, and has certified over 120 students worldwide.

Originally from London and having worked in New York and Lisbon after her Psychology degree, she has since settled with her husband in Switzerland, and dedicated her life to expanding her knowledge of the science of yoga, mindful meditation and better physical and mental health.

Over the years Charlie has worked with some of the most renowned yoga teachers around the world (David Swenson, Shiva Rea, Anne-Marie Newland, Leslie Kaminoff, Sadie Nardini, Sonia Sumar etc) certifying in Hatha, Sivanada, Ashtanga, Childrens and Family Yoga, Yoga for the Special Child, & Inner Engineering with Sadhguru. She has become highly respected for her successful work in yoga therapy, especially for Autism, ADHD and other behavioural and developmental syndromes. She has also talked at some of the biggest corporations in Switzerland and the annual SGIS (Swiss Group of International Schools) Conference on implementing Mindfulness in the work place and the education system.

Charlie holds the highest yoga qualifications as an ERYT500 (Experienced Registered Yoga Teacher), RCYT (Registered Children´s Yoga Teacher), RPYT (Registered Prenatal Yoga Teacher) and YCEP (Yoga Continued Education Provider) with the Yoga Alliance, and has developed Indiv Yoga™ to bring a more physiological, therapeutic and individual approach to yoga. Indiv Yoga™ Switzerland is a RYS (registered yoga school) and RCYS (registered children’s yoga school) providing Yoga Alliance teacher training certifications of the highest professional standards.

The focus of Indiv Yoga™ is to provide the benefits of yoga to every type of individual, using its teachings to achieve physical and mental balance, and diminish the anxieties of modern life for adults and children.

Read her online testimonials and qualifications for a feel of her knowledgeable and friendly professionalism.

1 Comment
  • Pingback:The Dangers Of Using A Neti Pot – Indiv Yoga
    Posted at 10:31h, 29 August Reply

    […] of years ago I wrote a blog post on how to use a neti pot with a video which you can read and see here.  It explains how you should only boiled sterilized water with salt and allow it to cool to room […]

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