How to Practice Sutra Neti (Nasal Cleansing): Its Benefits, Precautions, and Contraindications.
History and Origin of Sutra Neti (Nasal Cleansing)
Sutra Neti is one of the 6 cleansing methods (Shatkarmas) described in ancient yogic texts like Hath Yoga Pradipika. It is a practice that is traditionally performed to clear the nasal passages, similar to its relative Jal Neti. Sutra neti, however, is performed by passing a thin thread or catheter (sutra) through blocked nasal passages to extract the mucus and debris. Yogis have been using this method for thousands of years to keep their breath clean, thoughts clean and body healthy. It helps to purify the nadis (psychic channels in the body) and remove any blockage so that prana can flow freely through them.
How to Perform Sutra Neti: Step-by-Step Guide
A Step-by-Step Scroll. For many, their first foray into stomach region cleaning was neti. Make sure your hands and the thread are clean. Before you begin Sutra Neti, though, make sure you have the correct tools: for this practice, a clean, smooth, and flexible rubber catheter (or simply a sterile cotton thread) is used. It is strongly advised to learn this technique from an experienced instructor before trying it on your own.
1. Prepare the Sutra:
Sterilise the India-rubber catheter or cotton thread by boiling in water, and then allow it to cool. You want the thread to be soft and silky, so there are no sharp edges or frays to hurt those tender nasal tissues.
2. Assume Kagasana (Crow Pose) or Standing Position:
Kagasana (Crow Pose) Sit in kagasana, a squat that allows the back to be kept straight for better control and alignment during the process. This position promotes relaxation and reduces strain on your body. NB: The neti sutra may also be done standing.
3. Insert the Sutra:
Gently, push one out of two of the catheter or thread into a nostril. Take a slow and gentle push each time, sending the thread farther up into the nasal passage – all the way to where it touches (and then remove it) from the back of your throat.
4. Guide the Sutra:
So, let the sutra pass to the back of your throat and then catch the thread through our mouth with your index/middle fingers. Pull it out gently, with some of it hanging out from your nostril.
5. Floss and Remove:
Take with one nostril end of the sutra and with the other by the mouth. Carefully slide the thread to and fro as you cleanse your nasal passage. When completed, gently remove the sutra through the mouth. Repeat for the other nostril.
6. Round of Jal Neti and Kapalbhati: If you have completed Sutra Neti (using a string) then do another Jal Neti to wash out any phlegm that the cord may dislodge. Then do a couple of rounds of Kapalbhati through the left and right nostrils separately, and then with both to clean the nasal passages if any are there. Kapalbhati uses the breath to rid the body of any remaining impurities and increases and overall purifying effect of neti practices.
7. Clean and Rest: After the practice, wash the sutra with warm water, and it should be put in a sterile container. Post practice, you should rest in Balasana (child’s pose) to expel the remaining water from the nasal cavity and relax as well as balance the body, just like in post Jal Neti.
The Importance of Using a Sutra
Jal Neti cleanses the sinuses with water, whereas in Sutra Neti, a real sandpaper tape polishes the inner lining of your nose. This principle is especially helpful for those with chronic nasal congestion, sinusitis, or obstruction from mucus. It also serves to desensitize the nasal passages, which reduces their susceptibility to allergens like pollen or dust.
How Sutra Neti Works Physiologically
Sutra Neti does this by removing physical blockages like mucus from the nasal passages. It stimulates the nasal linings by infiltrating mucous membranes and encouraging their rapid action, which provides many healthful benefits to the respiratory system. When normal inside the nasal passages, small hair-like projections called cilia capture dust, bacteria, and other material. With practice, the regular performance of Sutra Neti maintains these natural defenses and keeps them at peak efficiency.
Sutra Neti also indirectly stimulates the Vagus Nerve, which soothes the nervous system. It also brings increased prana to the Ida and Pingala nadis (two of the three main energy channels, which balance the left and right hemispheres of the brain).
Cotton Sutra Vs Rubber Catheter
Cotton thread is used in the classical Sutra neti; it is modified to make it more effective. The first half of the thread is twisted and coated with a fine layer of solid beeswax that allows it to glide easily through the nasal passages without irritating them. The other half of the thread is open cotton fibers, which trap and remove mucus as it moves through the nasal passages. The cotton sutra is washed with warm water before practice and coated on the front (wax) side with warm ghee or saliva to prevent it from hanging up in the nasal passage and to allow for easy passage through.
Sutra Neti is often the next practice after Jal Neti to allow a deeper cleansing of the nose. While Jal Neti rinses away mucus and impurities using salt water, Sutra Neti gives you a firmer wash by clearing stubborn blockages and massaging the delicate nasal lining.
The cotton you know much better than most, learning with a rubber catheter. Its natural material also allows a deeper, more traditional cleansing, but most beginners will find the rubber catheter is easier to slide inside them and allows less risk of discomfort.
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Benefits of Sutra Neti (Nasal Cleansing)
- Enhanced Respiratory Function: Through a routine practice, the nasal passages get unclogged, airflow improves, and respiratory problems are combated.
- Sinus Relief: It works very well to relieve the symptoms of sinusitis and chronic nasal congestion.
- Improved Mental Clarity: Strengthening the supply of prana, Sutra Neti helps improve concentration, mental focus, and clarity.
- Allergy Relief: The technique acts as a desensitizer for the nasal passages and reduces their reactivity to allergens.
- Balancing the Nadis: Sutra Neti can also help in regulating the energy flow through Ida and Pingala, resulting in increased emotional stability and mental balance.
- Stress Reduction: Sutra Neti helps to soothe the brain and reduce stress by exercising the vagus nerve.
Contraindications: When Not to Perform Sutra Neti
As effective as Sutra Neti is, there are certain conditions where this practice should be avoided:
- Acute Sinus Infections: If you currently have a sinus infection, it is best not to practice Sutra Neti as it can exacerbate your sinus infection.
- Severe Nasal Blockages: For those with totally occluded nasal passages, forcibly passing the sutra through can result in injury.
- Nasal Polyps or Deviation: If you have nasal polyps or a deviated septum, it’s good to ask your doctor whether you should avoid this practice.
- During Illness: Don’t do this practice if you are sick, or if you have a fever, a strong cold or fthe lu.
- Pregnancy: Sutra Neti is not recommended for pregnant women unless being taught by an experienced instructor, as it may be uncomfortable.
Best Time and Conditions for Sutra Neti
Like Jal Neti, Sutra Neti should be done in the morning hours, and preferably in early Brahma Muhurta (two hours before dawn). Now both body and mind are at their calmest, and the air is free of dust, so nasal cleansing works best at this time. The Hatha Yoga Pradipika also recommends doing the practice in a clean, tranquil place with fresh air. Do it during clear weather with little to no rainfall, dust or wind, which can bring in more irritants to the nasal passage.
Final Words
Sutra Neti is a simple and natural means of ensuring the health of the respiratory system, increasing mental concentration, and achieving harmony throughout all parts of the body. It seems intimidating initially, but with practice and a proper approach, it will become an invaluable part of your regular yoga routine. Do kriya with caution under the guidance of an experienced instructor and strictly follow precautions and contraindications. By practicing Sutra Neti daily, you can receive deep and beneficial physical and mental results, which will bring balance, health, and harmony into your life.
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