View source for Nose Cleansing with Sutra Neti or Rubber Neti

The benefits of this exercise are that it reduces congestion, sluggishness and sinus headaches. It also helps increase alertness and overall respiratory health.
Materials required
Neti Rubber – 2 Nos
Instructions
In Sutra Neti a rubber string is inserted through the nostril, so that the nasal passage can be massaged. In order to practice sutra neti, the steps given below need to be followed:

1. Join the male end of 1 string with the female end of the other and hold the joint in your left hand.

2. Place the male end of rubber string in front of your left nose nostril, holding it horizontally

3. Push this rubber string along the side of your nose, till you can feel it touch the back of your throat.

4. Once you feel the touch in the throat, guide it by swallowing it until one full length of the string goes in. Remember to hold the joint outside in your left hand. Never allow the joint to get into the nose.

5. Now push the female end of the rubber string into the right nose nostril and follow the same procedure.

6. Insert your index finger through the mouth to catch the string at the back of the throat and pull both of them out of the mouth.

7. Join the two ends and hold the joint with the right hand.

8. Pull both end of the joints back and forth and ensure a gentle massaging motion so that it cleans the nasal passage. Do for 20 to 30 times.

9. Once done split the joint in the left hand and pull the right hand end allowing the other joint to get inside the mouth and coming out of the right nostril.

10. You can remove 1 joint and you will be left with 1 string passing through both nostrils.

11. Do the same massaging again for 10 to 15 times.

12. Remove the string through one of the nostrils.

13. Goggle the mouth and clean the nostrils by blowing out any residue.
When to do?
Once every day in the morning

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