Using a Neti Pot
Before starting, the pot should be filled with luke warm (tepid - body temperature) filtered water and around 1/2 to 1 teaspoon of unrefined salt (ie an unprocessed salt without iodine or anti-caking agents). The water temperature should be such that you don't notice the water passing through your nasal passage - it will feel uncomfortable if too hot or cold.
Stand bending forward over a sink and put the neti pot in the right hand. Tilt the head to the left, and insert the apex of the pot spout against the right nostril, sealing it. Breathing gently through your mouth, which should be slightly open, the water should slowly flow into the right nostril and out of the left nostril. You may find you need to experiment a little with the tilt of your head to avoid water running down your chin!
After half the pot (around 200ml) has been used, repeat this process from the other nostril. You may need to gently blow your nostrils before rinsing the other side.
After rinsing both nostrils, perform kapal bhati (nasal cleansing through breathing).
To perform kapal bhati, stand bending forward, close the left nostril with the help of middle and ring finger and gently blow the right nostril. Then close right nostril with the right hand and blow your left nostril. In this way repeat the process 11 times each side. It is meant to be performed quickly going from side to side blowing the nostrils gently each time. Then wash your nostrils with warm water, wash your eyes and face.
If you do not thoroughly clear the water from your nasal passages you will find it may come out when you stand upright.
