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The first Haṭha Yoga kriyā we shall consider today is called netī. Netī is a practice of nasal cleansing. Our nose functions not only to breathe in and out but also as a filter for the air. The moisture, or liquid, inside the nose attracts dust from the inhaled air, much like a magnet attracts iron. Additionally, there are fine hairs in the nose that serve as a filter. It is not advisable to pluck these hairs. Some people look in the mirror and wonder why God placed hair there. These are very delicate hairs, but if you constantly pull them out, they can become coarser and thicker. Regardless, netī is a cleansing process. It can be compared to a drainpipe from your bathroom: water flows through, but some residue sticks to the walls. You then clean it with pressure, using water pressure or a brush. Similarly, netī functions. Salt serves two purposes. First, if salt is in the water, the delicate skin inside will not feel irritated. If there is too much salt, it will burn. If there is no salt, it will also burn. If the water is cold, you may get a headache. If the water is too hot, it will be very unpleasant. Therefore, the water should be 2–3 degrees above body temperature. So, salt prevents unpleasant sensations, but its main purpose is for cleaning. It makes cleaning the nostrils easier. It cleans out bacteria, and as the water flows gently, it acts like a gentle massage. All the fine nerves connected to the nasal system and the eyes are cleansed and gently massaged. You know that our tear ducts are connected to the nasal passage, so they are all interconnected. It is also said to be beneficial for the eyes. From time to time, you can practice sūtra netī. Sūtra refers to a cotton string. You make a cotton string about 40 centimeters long—thin, very thin—and then dip it into beeswax to make it softer. You then insert the string into one nostril; it passes into the throat and out. In the beginning, it is a little unpleasant, but after two or three days, you will become accustomed to it. The string enters the nose, reaches the throat, and you hold it with two fingers, then gently move it back and forth. Afterward, you pull it out from inside and clean it with warm salty water. Do not clean it with washing powder, as that may cause allergies. Then you insert it into the other nostril, catch it, move it similarly, take it out, and clean it again with salty water. You should keep it for personal use; it is yours. Do not let someone else use it. Everyone should have their own sūtra netī, or you can use a rubber catheter. A small catheter can be found in medical shops. Doctors mostly use this catheter when someone has difficulty passing urine. Catheters come in different sizes, and you should choose one according to your nostril size. Generally, size two and a half is recommended, but sizes may vary by country or manufacturer, so you should choose for yourself. It is said that practicing netī helps prevent allergies, all kinds related to dust. It is also very good for preventing headaches. Furthermore, it is said that those with sinus problems can get rid of them. However, after practicing Jalanetī or Sūtranetī, you must do Kapālabhāti. If water remains in the sinuses, it can cause problems and lead to a sinus infection. Therefore, Paścimatānā and Kapālabhāti—these two prāṇāyāmas may look similar, but there is a significant difference. Kapāla means forehead, and this is the sinus area. There are three sinuses: two on the left and right, and four here. If you do Kapālabhāti incorrectly, water can go into the sinus toward your forehead, which can cause headaches and a heavy feeling in the head. Kapālabhāti is performed by applying pressure to this part of the face. You inhale through the mouth and exhale through the nose, generating pressure from the abdominal muscles, like this. This means you press the water out. First, you do it like this, say 20 times, and then like this. This means you turn left and right, and all the water comes out from the sinuses. But when you do this, do not inhale through the nose—always through the mouth. This is very important. Some people do it with a closed mouth, which is also not good. If you do Kapālabhāti with a closed mouth, you press the water toward the forehead, and it becomes difficult to remove the water from there again. Such people often have constant sinus problems in the forehead area. Therefore, do not do Kapālabhāti with a closed mouth. After this, perform it with each individual nostril. Close one nostril, for example, the right nostril, by pressing it sideways. Bend slightly forward, inhale through the mouth, and exhale through the nose two or three times. Like this, and then with the other nostril. This is the correct way to perform Kapālabhāti. Do not confuse Kapālabhāti with Bhastrikā. Kapālabhāti involves more pressure from the nostrils to dry them and expel all the water. Therefore, netī should be practiced; the best time is before breakfast. Do you have breakfast in the morning? So, netī should be done in the morning. Alternatively, if done in the evening, allow at least two hours before sleeping to let the sinuses dry in case some water droplets remain. If you do netī and then sleep, say, for half an hour, you may wake up with a headache, flu, a cold, and a blocked nose. So, the best time is in the morning. Now, there is a question: in the outside world, there is much physical pollution, especially in big cities. When you go to the office and return, you may see your collar completely darkened. So, wouldn’t it be good to do netī in the evening as well to clean all the pollution inhaled? Yes, that is a very good question. When Haṭha Yoga techniques were developed, there was no physical pollution. So, you can also do it in the evening, but at least two or three hours before sleeping. When you return from work and go to the bathroom to wash your hands, you can do netī and then Kapālabhāti in the bathroom. Kapālabhāti will take about two minutes, and then you have time for the evening, dinner, and talking with family members. There will definitely be a two- to three-hour interval before sleeping, so you can do your netī in the evening as well. It is advisable for everyone; it is good for the ears, eyes, nose, throat, and respiratory system. Netī should be done every day. If you can obtain sea salt, that would be good. In some cases, people use different kinds of oil. You can do netī with oil, with milk, and some do it with urine. However, this is only in cases of certain infections and the like. But if you do it with urine, afterward you must do it again with normal water—normal water meaning warm, salty water.