Here I am, setting up to do jal neti in Chamrajanagar, Karnataka, India.

Jal neti, or nasal irrigation, is a beautiful cleansing process that removes excess mucus and pollutants from the nasal passage and sinuses. It relieves allergies, colds, and sinusitis. Jal neti can prevent and treat other disorders of the ears, eyes and throat, as well as respiratory tract diseases such as asthma, pneumonia, and bronchitis. The practice rinses and therefore opens up the nasal passages, which can help relieve mouth breathing. In addition to this, jal neti helps reduce muscular tension in the face which results in a fresh and youthful appearance. It can also treat and alleviate anxiety, anger, depression, headaches, and even improve eyesight.

So, what is this incredible practice? Jal neti involves putting 6 to 12 ounces of warm saline water (or other ayurvedic tonics) up one nostril and allowing it to come out the other. To do so, one uses a neti pot, a ceramic, plastic, or bronze vessel that resembles a small teapot.
The practice may sound a little uncomfortable and awkward at first. In fact, when I was first introduced to neti last year, I never imagined that it would be come a routine practice for me. I have since been able to reap the benefits of neti. It has even improved my singing and chanting.

a little demonstration… I know it’s not the most flattering shot!

A bit about the history of neti:
Jal neti, which means nasal cleansing with water in Sanskrit, is an ancient ayurvedic cleansing technique. Jal neti and sutra/dhanda neti (a practice in which a waxed thread or thin rubber tube is inserted through the nose and out the mouth) are classified as one of the six cleansing techniques mentioned in hatha yoga. These purifying processes, called the shat karmas (“six actions”), also included dhauti (internal, head, and thoracic cleaning), nauli (abdominal strengthening and massaging), basti (enema and other techniques to wash and tone the large intestine), kapalbhati (frontal brain cleaning. see related post), and trataka (internal and external gazing on a fixed point).
While jal neti has been practiced for centuries in India and other Asian countries, it first became popular in the West during the second half of the 20th century. Today, you most likely can find a neti pot at your local health store.

As jal neti should first be practiced under the guidance of an experienced instructor, I am not providing step-by-step instructions. If you are in the New York area and would like to learn, I will be conducting individual or small group classes for just $15. Bring your own neti pot or purchase one from me. If you are interested in scheduling a lesson or would like to learn more, feel free to contact me at sophiesundar@sophieherbert.com. You can also inquire about jal neti at your local yoga center.

A few weeks back, I decided to eventually experiment with a macrobiotic diet and write about my experience and exploration. Well, the time has come. Until recently, I knew next to nothing about macrobiotics, which means “large/ long life” in Greek.
My palate was first wetted (literally) back in April at Souen, a wonderful macrobiotic restaurant by Union Square. (There is also one in SoHo.) Since this dinner with my friend Joe Young, I keep hearing radiant things about macrobiotics.

Macrobiotics is more of a lifestyle than a diet. It helps the individual find more harmony with nature by balancing yin (stimulating forces) and yang (strengthening yet stagnant forces). This is achieved through the consumption of nourishing foods in a balanced and very conscious manner. Unlike many standard Western diets, Macrobiotics frames grains as the center of each meal. Whole grains and cereals should make up 50% to 60% of the meal, vegetables 25% to 30%, legumes and beans 5% to 10%, and miso soup 5%. The rest of the diet includes moderate amounts of fish, nuts, seasonings, sweeteners, and beverages. It is also advised to drink generous amounts of bancha tea, a Japanese green tea made from matured leaves.

There are a number of foods that should be avoided, including potatoes and other vegetables from the nightshade family such as tomatoes, peppers, and eggplant. Spinach, avocados (sigh…), and beets should be avoided or used sparingly. Meat and eggs, which are very yang, should be avoided, as should dairy, which is yin.

It is suggested that food be chewed at least 30 times before swallowing. While at the Deenabandhu Trust orphanage and the ashram in India, I took my meals in silence. This forced me to focus on and be more grateful for the food I was putting into my body and chew it thoroughly. I often find myself mindlessly eating in New York as I am rushing around or wrapped up in a conversation.

There is much, much more to write. I will introduce more about Macrobiotics in upcoming posts, including a brief historical background. I am currently reading 2 interesting and informative books – The Macrobiotic Way by Stephen Blauer and Micho Kushi (who is responsible for helping spread Macrobiotics in America and runs the Kushi Institute of Macrobiotics in Becket, MA) and the lighter The Hip Chick’s Guide to Macrobiotics by Jessica Porter. I must get my nose back into the books to expand my knowledge about Macrobiotics and the specific culinary techniques. I am also looking forward to learning more about how and why Macrobiotics has long been used to prevent and help treat cancer and other health conditions.

Over the past two days, I’ve been eating delicious brown rice with curried kale and tofu and other scrumptious grains and veggies. I’m easing my way into Macrobiotics, still allowing a little piece of dark chocolate here and there. I still have full or partially decaffeinated coffee in the morning. This transition requires that I cook in more. Doing so is not only wonderful and more nutritious, but cost efficient. I’ve stocked up on barley, millet, seaweed, nuts, veggies, tempeh, and tofu. I have been more or less vegetarian (well, pescatarian because I eat fish) for the past 3+ years, so not eating meat is not an issue. (I did resume eating meat for a short time due to health reasons, but that’s for another post about moderation and extremes…)
Thus far (which isn’t very far…), I feel energized and happy with this transition.

p.s. photos coming soon…

a little demonstration… I know it’s not the most flattering shot!

Jal neti, or nasal irrigation, is a beautiful cleansing process that removes excess mucus and pollutants from the nasal passage and sinuses. It relieves allergies, colds, and sinusitis. Jal neti can prevent and treat other disorders of the ears, eyes and throat, as well as respiratory tract diseases such as asthma, pneumonia, and bronchitis. The practice rinses and therefore opens up the nasal passages, which can help relieve mouth breathing. In addition to this, jal neti helps reduce muscular tension in the face which results in a fresh and youthful appearance. It can also treat and alleviate anxiety, anger, depression, headaches, and even improve eyesight.

So, what is this incredible practice? Jal neti involves putting 6 to 12 ounces of warm saline water (or other ayurvedic tonics) up one nostril and allowing it to come out the other. To do so, one uses a neti pot, a ceramic, plastic, or bronze vessel that resembles a small teapot.
The practice may sound a little uncomfortable and awkward at first. In fact, when I was first introduced to neti last year, I never imagined that it would be come a routine practice for me. I have since been able to reap the benefits of neti. It has even improved my singing and chanting.

Here I am, setting up to do jal neti in Chamrajanagar, Karnataka, India.

A bit about the history of neti:
Jal neti, which means nasal cleansing with water in Sanskrit, is an ancient ayurvedic cleansing technique. Jal neti and sutra/dhanda neti (a practice in which a waxed thread or thin rubber tube is inserted through the nose and out the mouth) are classified as one of the six cleansing techniques mentioned in hatha yoga. These purifying processes, called the shat karmas (“six actions”), also included dhauti (internal, head, and thoracic cleaning), nauli (abdominal strengthening and massaging), basti (enema and other techniques to wash and tone the large intestine), kapalbhati (frontal brain cleaning. see related post), and trataka (internal and external gazing on a fixed point).
While jal neti has been practiced for centuries in India and other Asian countries, it first became popular in the West during the second half of the 20th century. Today, you most likely can find a neti pot at your local health store.

As jal neti should first be practiced under the guidance of an experienced instructor, I am not providing step-by-step instructions. If you are in the New York area and would like to learn, I will be conducting individual or small group classes for just $15. Bring your own neti pot or purchase one from me. If you are interested in scheduling a lesson or would like to learn more, feel free to contact me at sophiesundar@sophieherbert.com. You can also inquire about jal neti at your local yoga center.

Spring is in full bloom! As beautiful as it may be outside, however, some of us have inevitably fallen victim to seasonal allergies. Over the next week, I would like to present a few yogic techniques that can help alleviate spring congestion. If you suffer from severe allergies, it may be best to consult a medical practitioner or naturopathic expert before performing these practices. (Click below the photo to continue reading)

Kapalbhati is the one yogic breathing technique that can expel toxins from the lungs. This practice, which involves an active exhalation and passive inhalation, translates from Sanskrit as “frontal brain cleaning”, as it is believed to purify the brain’s frontal lobe region. There have been studies linking regular practice of kapalbhati with improved memory and mental performance. Through my own experience, I have found kapalbhati to be a powerful rejuvenating and cleansing technique.
If you have high blood pressure, hypertension, or heart disease, kapalbhati can have adverse affects and should not be practiced. It should also be avoided if you have vertigo, epilepsy, hernia, or gastric ulcer. Kapalbhati should only be practiced on an empty stomach, as it stimulates the digestive fire (agni). It is advised to wait at least 3 hours after a meal. If you feel any strain or light-headedness while performing kapalbhati, please discontinue.
Please remember to begin at a slow and controlled pace. Try to keep a soft and steady expression throughout the practice.

1. Sit in any comfortable meditative posture (such as padmasana, swastikasana, vajrasana, or a simple cross-legged position). Rest the hands on the knees or in chin or jnana mudra.
Close the eyes and straighten the spine. Breath through the nose.
Bring your awareness to the breath while still making a conscious effort to relax the body.
2. After normalizing the breath, inhale and exhale completely (through the nostrils). Inhale to a comfortable level and then exhale with a forceful contraction of the abdominal muscles. The subsequent inhalation, which will allow the abdominal muscles to expand, should be passive and without effort.
3. Continue 10 to 20 of these rapid breaths (active exhalation and passive inhalation).
4. After the last one, exhale completely. Resume deep breathing.
5. Practice 3 to 5 rounds.