This has been a period of ‘firsts’: I gave my first yoga lesson, and my friend had her first ever yoga lesson from me. She said afterwards: “I realized I don’t really know how to breathe.” Such a simple, yet profound statement, made me think about why breathing is so important.

One of the 8 limbs of ashtanga yoga is Pranayama, which is sometimes translated as ‘extension of prana’ (breath / life force) or ‘breath control’. Different Pranayama and breathing techniques can be used for different reasons, and with different benefits.

Some benefits are immediately felt, for example with sheetali / sheetkari breathing – sucking air through the tongue or teeth to help cool the body. You can immediately feel the cooling effect of evaporation, as air passes over your tongue.

Other benefits can be observed over time. For example, a study has shown that daily Pranayama practice resulted in statistically significant reduction of both systolic and diastolic blood pressure over a period of 6 weeks.

Other benefits may be even more subtle. A recent study has shown that breathing has a direct effect on the levels of noradrenaline in the brain, a natural chemical messenger, which “If produced at the right levels, helps the brain grow new connections, like a brain fertiliser. The way we breathe, in other words, directly affects the chemistry of our brains in a way that can enhance our attention and improve our brain health.”

Some people – swimmers, singers, actors – train specifically in how to control their breathing, in order to get the most out of their performance. The physiological benefits of Pranayama on the body are already well understood. But when considered as one of the limbs of yoga, it could be said that Pranayama helps us to get the most out of our lives.

I was grateful that I could help my friend become more aware of her breathing. And I hope she will not only learn ‘how to breathe’, but also reap the benefits.

What Should Yogis Eat?

When my aunt found out that I was practicing yoga, she asked me if I was a vegetarian. When I answered “No”, she was mortified – “How can you do yoga if you’re not a vegetarian?” I didn’t know how to answer that because I didn’t understand why this was a pre-requisite. My body can still do all the poses even though I ate meat, so what’s the big deal?


If you’ve been doing yoga for a while, you would have noticed that ‘diet’ becomes a big topic among yogis. This idea of an “ideal diet” for the “ideal yogi” often causes a divide in the yoga community – the vegetarians versus the non-vegetarians. Some yogis would pass judgment and discredit you as a yoga practitioner if you’re not vegetarian, and others take a rebellious stance on the other extreme, calling vegetarian yogis unrealistic and old-fashioned.


I didn’t have a strong opinion either way, so throughout my years practicing yoga, I’ve always stayed away from this topic and continued eating what I usually do. 


Although I’ve done pranayama prior to the YTTC, it wasn’t part of my daily ritual, unlike my asana practice. As part of the YTTC, I’ve decided to give the daily morning pranayama practice a go. After a few weeks, I’ve started noticing differences. Some were predictable – “prana” means energy, so rightfully so it gave me energy.  I used to NEED a cup of coffee in the morning to function. And now, I am no longer a slave to my morning coffee. At the end of my morning pranayama practice, I get a boost of natural energy from within, which tends to last the entire day.  And I soon realised I didn’t need an external stimulant to get me through the day. I still drink coffee because I do like the taste, but the point is that I didn’t NEED it as a source of energy.


Besides that, there was another significant shift that I did not expect. I started being more aware of what my body needed, and thus being more conscious of what I consumed. For example, I didn’t feel the need to eat big meals just because it was the time of the day – like lunchtime or dinnertime. I ate when I was hungry. And instead of eating based on cravings, I felt I was more in tune with what my body needed at that present time. When I was feeling a little dehydrated, I felt more drawn to water based fruits, even though my mind preferred chocolates. I was eating less based on cravings, and more based on what my body truly needed.


As the weeks passed by, my relationship with food changed. The shift wasn’t so much in what I “should” eat and what I “should not” eat. It was in the direction of that relationship. It was no longer outward to inward – i.e. external stimulus dictating what I felt I should eat. But instead it was inward to outward – a voice or feeling within me projected out what I needed.


Don’t get my wrong; I didn’t turn into a vegetarian overnight. But there were days when I didn’t feel the need to have meat. And on days that I did have meat, as much as I could, I consciously looked for meat that was ethically farmed.


We live in a society where a lot of our actions are based on rules – whether they are part of the written law in a country, or other soft rules dictated by the society or community that we live in. Obviously some of these rules help to keep society functioning without friction – like the law not to kill another human being. But with yoga, in my view, the point of the practice isn’t to live by rules. Yoga, through the practice of asana, pranayama and meditation, allows us to tune in and practice awareness from within. From this daily practice of cultivating awareness, our actions would gradually and naturally be guided by the awakening of our senses, mind and intelligence. So, no one can tell you, a yogi, what you should or should not eat. But be prepared to feel the change from within.


Sunitha Prasobhan (@miss_sunitha), 200hr Yoga TTC Sept 2017



By Ly Nguyen 200hr Weekday May’ 2014


Before comming to “200 hrs Yoga Teacher Training”, I really don’t know how breathing is important of  in our life ? Then I have studied about Uddiyana Bandha which is one of breating I like the best. do you know why ?

– It stimulate the function of pancreas and liver. Strengthen the internal organs

– To stimulate digestive system.

– The abdominal organs are massaged and toned.

– To improve blood circulation.

– To stimulate Manipura Chakra.

How to practice Uddiyana Bandha ?

–         Stand with the feet about half a meter apart. Keep the spine horizontal and bend the knees slightly.

–         Place the palms of the hands on the tighs so the knees can support the upper body, arms are straight.

–         Bend the head forward, expanding the chest.

–         Inhale deeply through nostrils. Bend forward from the waist and exhale all the air out through the mouth.

–         Hold this position as long as possible.

–         Release the abdominal lock. Relax the chest. Raise the head and torso to the upright position.

How many times to practice ?

In the beginning, to practice 3 rounds and slowly increase to 10 rounds after few months.

Practice note : Uddiyana Bandha must be practised on an empty stomach .


By Ly Nguyen – 200hr Weekday May’ 2014

Bhramari Pranayama is called “Bee Breath” because of the typical humming sound of a bee. We are able to practise any time (day and night) in a day, any where such as in office, in school, at home.

Bhramari Pranayama is very effective if we practise daily :

–          To help us to relieve anger.

–          The people can suffer hypertention as calm down in mind.

–          To Relief headache and pain.

–          To improve concentrate and good memory.

–          To build confident.

–          To reduce blood pressure.

How to practise Bhramari Pranayama everyday ?

–          Sit up straight as comfortable as possible, lenghthen the spine, chest up.

–          To keep your mind to focus to eyes chakra.

–          Eyes close

–          Breath through the nostril, sound seems to come through the nostril.

–          Close your ears with thumbs. Two index fingers place on the forehead. The rest of 3 fingers should be together and place on the eyes and take a deep breath.

–          This is very good  for heart pressure, for heart problems, for block in the heart. This is pranayama, It is extremely usefull.

Yoga was about physical exercise for me

Yoga is more than just a form of physical exercise. The modern understanding of yoga does great injustice to it. If you ask any other person on the street about their understanding of the word, there is a high chance that their replies would generally be that it is a stretching workout for really flexible people or that it is a highly dangerous workout that causes a lot of injuries among its practitioners.
To those who have some Sanskrit language knowledge, they would know that the term Yoga comes from the Sanskrit root word “Yug”, which means union. Union? Union of? That’s a very vague terminology. Yoga practitioners seek union of their physical body, mind and soul with the divine through the practice of yoga. There are a number of types of yoga. The one that we conveniently have thought it to be is only one of the eight aspects of the Ashtanga Yoga. The physical exercise that is made up of various poses is called Asana.
Another confusion in the field of yoga is the definition of the terms “hatha” and “vinyasa”. Through this course, I realize that practitioners of hatha yoga practise their asanas by holding a particular pose for a longer period of time. Sequence of poses is not highly important in this category. On the other hand, vinyasa yoga is more demanding. The execution of each pose must be precise, the sequence of poses must obey a certain set of guidelines and the transition between poses must be smooth in terms of movement, breath and energy flow.
The other aspects of yoga that are still overshadowed by the overly emphasized Asana are Pranayama, Dhyana, Yama, Niyama, Dharana, Pratyahara and Samadhi. In this article, I would share my understanding of the other two aspects, which are overshadowed by the practice of Asana; Pranayama and Dharana.
Pranayama, which is often treated as a secondary aspect of yoga as compared to Asana, is often being undermined as a mere breathing exercise. Modern science and medical studies could only draw conclusions in terms of physical, chemical and biological effect of breathing, the exchange of carbon dioxide and oxygen in alveoli and the importance of oxygen in our body for sustenance. But from pranayama’s point of view, the western philosophy on breathing is only the tip of the iceberg. The word “prana” has already made it obvious that the practice involves energy, more than just the energy derived from the food that we consume. Similar to the traditional Chinese medicine’s concept of Qi, “prana” is the vital energy that is intangible, abstract and almost mystic. However, this abstract form of energy is the key difference between a living man and a dead one.
The practice of pranayama is claimed to have physical, mental and spiritual benefits to the practitioners. If spiritual advantages are considered beyond your comprehension of logic, then do at least consider the immediate and obvious benefits of the exercises.
For example, the practice of Nadi Shodana, which consists of alternate nostril breathing and breath retention, does directly or indirectly makes the body (circulatory system) especially the heart and lungs to work more efficiently. With a doubled time of exhalation, a doubled time of breath retention and a doubled time of void of breath (after exhalation), the lungs would be “forced” to be more efficiently in absorbing the oxygen from every breath that the body takes. Indirectly, the heart would need to pump more blood (that carries carbon dioxide) into the lungs for the gas exchange and get the oxygen-rich blood cells to deliver oxygen to various parts of the body. A specific time to breathe, such as 5 seconds, is generally longer than our regular breathing. This means we train ourselves to develop deeper breathing habits. Deeper breathing would lead to more oxygen in every inhalation. Longer time of exhalation would mean that a higher percentage of the air exhaled contains carbon dioxide. Thus lesser oxygen would be released through respiration as compared to our regular breathing. Longer breath retention time would mean more time for the lungs and blood to exchange carbon dioxide for oxygen. Lastly, longer time of body without breath would train the body to be more efficiently in the delivery of oxygen-rich blood cells to vital organs and parts of body, it would create “hungry” oxygen deprived blood cells that would absorb oxygen faster and it would train the mind and body to not be in a state of panic in cases where there is an unexpected trauma.
The third aspect of yoga is somewhat being overlooked or misunderstood by its more abstract cousin, dhyana. General public often fail to recognize that the link between the state of conscious and meditation is the art of concentration, Dharana. Perhaps it is easier for the people in the past to practice concentration. The reason for coming to such conclusion is that in this current age, we have reached to a stage where we are constantly being surrounded by distractions of all sorts. It could be the television or the Internet. It could be pop culture or fashion. Surrounded by sky-high buildings that seem trying to reach the heavens and media that bombard us with endless flow of information 24/7, one would not be surprised at how short the attention span of the younger generation is. Mankind has become so accustomed to fast changing landscape that their patience grow thinner and their knowledge is skewed towards superficial subjects. Mankind becomes more and more entrapped and enslaved in this illusion-world.  Weakness in dharana is revealed in situations when the mind takes the reins of your body and gives you an emotional roller-coaster ride. The failure to keep the mind under your control means that your concentration is weak.
Dharana trains the body to be disciplined. Concentration comes in various forms such as determination, perseverance, endurance and focus. But the essence is same which is concentration. It helps to prevent the mind from overtaking the body. Concentration would aid us from becoming easily affected by external factors. When we are no affected by external factors, our tasks would be easier and faster to accomplish. Being concentrated does not mean we become oblivious to the surroundings. We are still well aware of what is happening around us but we have an option to turn off those that are not pertinent in our lives.
In practice, there are many ways to train our concentration. One of the ways is to use visual or imagery to train the mind to focus. In Buddhist practice, mandalas are used to aid the believers to focus and concentrate before transcending into a state of meditation. Some rely sounds, from chants or bells, to get into meditation. Others use the sense of touch, such as hand mudras, as point of focus. Only after we have successfully practise dharana, we would then be ready for dhyana, meditation.
(200hr Yoga TTC – July 2013)
“But I could be wrong.”
― Carl Sagan

Starting Yoga

I never really knew much about yoga throughout school, I partook in netball, athletics (short distance running) and modern Bollywood dance, and I was always competitive and never took the time to properly relax – something which I am glad to say I can do now. I started practising yoga in my last year of school, because of stress from A-levels and a need to eliminate my frequent panic attacks.
I began having panic attacks at the age of ten, I went on a family holiday to a resort in Malaysia and had an accident on a jet ski, where it capsized and a lack of lifeguards meant my father, sister and I were swimming in the ocean for about 40 minutes until anyone noticed we were missing. This traumatic event left me with reoccurring nightmares of different outcomes of that event, and if I ever thought about it I would end up in tears, short of breath and shaking uncontrollably. These panic attacks evolved into a fear of dying, and at such a young age I had no idea why this was all happening to me, and it took me just under a year to admit that I had this fear to my parents. They were very supportive and helped me the best they could – the frequency of my panic attacks reduced dramatically.
Then, in 2009 I was involved in a car accident with a pick-up truck. This left me with severe whiplash and superficial facial and arm injuries from broken glass. This second traumatic event set off my panic attacks again, this time more frequent and I couldn’t stop the mind games inside my head. Any little thing would set off the panic attacks, maybe a song, a quiet night at home or seeing myself in the mirror. I tried, and failed, to stop the panic attacks by myself. This time my mother suggested a set of CDs to help me overcome them. It helped me a lot with understanding that my mind was playing games with me and that I could control it – the frequency of my panic attacks decreased again.
Coming to my final year in school, I was applying to university and sitting my final A-level exams, naturally like any other I wanted to do well and secure my place at university  – but I put a lot of pressure on myself to do well. The stress in this last year took a toll on both my health and triggered panic attacks once more. This time I decided that I would start yoga, as by chance I had met an old friends’ mother who had been teaching yoga for a number of years, she said that yoga would help calm me down and keep me in control of my life. I couldn’t lose anything by trying, so off I went for my first one-to-one session of yoga.
The first thing that she taught me was to allow all my thoughts to flow out of my head and forget about them and anything else that was happening in my life when I did yoga. My favourite part of the lesson was the pranayama as it demanded all of my attention, letting all my thoughts and worries flow out of my body. Ujjayi (victorious breath) allowed me to channel my energy in the lesson and the sound it produced had such a calming effect on the mind, I would do it if I ever felt panicked at home. I also enjoyed doing Kapalabhati, I got the hang of it straight away – it felt like I had been doing it all my life!
I loved yoga from the moment I started it, because of both the concepts and my teacher. Every time I walked into the room for my lesson, I left everything else outside and it was like a huge weight was lifted off my shoulders. I would drive home at the end of every lesson feeling contented with what I had achieved and like positive energy was reverberating from me. I started doing my pranayama and Surya Namaskara A every morning, this was the best start for me and gave me the chance to calm myself and prepare for the day ahead.  Thanks to this introduction to yoga I am now partaking in the 200hr TTC – a decision which is proving to be a valuable experience to me. Through the aching muscles and early mornings, I have met some wonderful people and had the opportunity to be taught by the best yoga masters in Singapore! I am only half way through yet I have learned to do postures I didn’t think possible and have learned new pranayama techniques to add to my daily practice – at nineteen years old I am so glad I have been exposed to yoga now as I will give me the foundations I need to live a joyous life!

Yoga and Golf

Yoga and Golf

Last week I ran into a friend who asked me what I’d been up to recently. When I told him I was halfway through a Yoga certification course, his face lit up.
“Great! You can help me with my golf game!” he exclaimed.
Huh? And here I’d assumed that putting on the green was just a pleasant excuse for the rich and powerful (or those aspiring to be rich and powerful) to mingle, build alliances and cut hush-hush deals.
But my friend assures me that many amateur golfers (like him) are actually rather serious about improving their game. And he and his pals in the finance industry have heard that Yoga can help.
So what does a golfer need? Here’s what he said:
a)      Lots of core strength, to give power to the swing
b)      A really stable stance (feet apart, akin to what is known as “horse stance” in kungfu)
c)       Flexibility, to lend greater depth and range to the swing, and also to prevent injury (but he wasn’t specific about what sort of injuries)
After promising him a few lessons, I trawled the Internet for some research. There’s quite a bit of material online as it turns out, with entire websites devoting articles, videos and lesson plans etc. to improving golfing through Yoga.
According to the oft-quoted Katherine Roberts, founder of Yoga for Golf and a fitness expert on the Golf channel: “Swing power is generated from the lower body to the hips, the trunk, the shoulders, the arms, and out to the club… The hips initiate the downswing, so having mobility in the hips and strong glutes is really critical for generating power.”[1]
So basically, a good routine for golfers should aim to:
–          Open up the hips and build flexibility in hips and hamstrings (the latter especially critical in maintaining a controlled knee flexion on uneven ground)
–          Strengthen lumbar area to prevent lower back injury and improve swing posture
–          Build core strength (for more power)
–          Open up chest and shoulders (again, improve swing posture)
Relevant Asanas could include: Virabhadrasana I and II, Trikonasana, Downward Dog, Cobra and Bridge (to strengthen back), hip openers like Badha Konasana, forward bends for the hamstrings and lots of twists of course, such as Marichyasana, Garudasana and Pavritta Trikonasana and Pavritta Parsvakonasana.
It’s interesting to see the evolution of Yoga and how wider and wider circles are now discovering its relevance. Beyond the core group of practising Yogis, beyond the gym classes that brought Asanas to the masses, Yoga is now being increasingly adopted to support and strengthen performance in other serious sporting activities. It has become mainstream – not in a faddish “in vogue” way, but as an essential part of training in multiple disciplines.
What I found even more fascinating (and truer to the holistic practice of Yoga) was the application of Yoga practices beyond the usual physical conditioning that the wider public typically associates with Yoga. Indeed beyond Asanas, Yoga can offer so much more.  Pranayama and Dharana techniques are now being encouraged as part of sports training.
The ability to shut out all irrelevant distractions and focus the mind singularly on that one stroke, swing or kick, makes all the difference between a first-class champion and a merely competent player. That’s where the concentrative techniques of Dharana can help.
And quoting Ms Roberts again:  “The number one reason for (golf) swing faults is tension in the body, and that’s a by-product of lack of blood flow and lack of breath… The fastest way for you to relax the body and calm the mind is to through the breath because it’s the easiest, most efficient way to the calm heart.” [2] Obviously, Pranayama techniques can address this issue.
So there’s evidently business potential here – yoga clinics for golf through private lessons or partnerships with golf clubs, tying up with corporate golf functions and even a different kind of “workshop” to spice up the usual corporate off-sites (and yet keep it relevant for business leaders eager to lower their handicap). Hardly original or radical ideas, but they should provide a start to exploring an opportunity that hasn’t been fully mined.
Now that our 200-hour teaching training course has drawn to a close, it’s time for me to keep my promise to my friend. He’ll be hearing from me soon, and not just about the workout he’d bargained for…
–          Laurel

[2] Ibid

Pranayama – rediscover your best friend


Our journey on this earth will start and end with a single breath. Yet most of us have forgotten that breathing is so essential to our life. In our day to day life we are oblivious to it. And in truth we are really bad at it, well at least I know I was. I really wish I’d been taught how to breathe better at school or as part of physical education. It is a skill we would really benefit from an early age and for the long term…


The great gift of the breath is that it is also a volontary action, so we can take control and train our breath, with care.


First by just paying attention, how is our breathing pattern in this instant? Is my breathing long, deep, shallow, fast? Do I have a dominant nostril? Is the breathing pattern flowing smoothly or restrained in some areas? Gaining awareness of our breath is already a major first step.


Then by acting on the breath through Pranayama. What would be the most beneficial practice in this instant?, would it be to try to calm your mental state?, to energise you?, to balance your left and right channels?, to deepen your breath, making the inhale and/or exhale longer?


There are many different techniques depending on the benefit one is looking for. It doesn’t necessarily take long 10′ can be sufficient, although 20-40′ are recommended. Befriend your breath again and the changes will happen through a steady and regular practice. Remember there is no rush as this is one a few activity we’ll be able to practice till the end of our life 😉

Jala neti and Yoga

Kriya (in Sanskrit “action, deed, effort”) most commonly refers to a “completed action”, technique or practice within a yoga discipline meant to achieve a specific result. Types of kriya may vary widely between different schools of yoga. Another meaning of Kriya is the outward physical manifestations of awakened kundalini. Kriyas can also be the spontaneous movements resulting from the awakening of Kundalini energy.

 The Hatha Yoga Pradipika describes the six kriya cleansing techniques. These techniques should only be practiced under proper guidance especially for first timer:

In this article, Jala neti will be discussed in detail including the benefits and methods.Jala neti importance in yoga dates back to thousands of year.In order to benefit from yoga, it is imperative to breathe fully and deeply through the nose and this is especially needed in Pranayama. Pranayama is all about regulating and controlling the breath and sustaining the life force in us. It is responsible to bring about tremendous changes in our body and mind. Therefore, jala neti is important to ensure that our breath flow can be regulated. Through this cleansing, the pituitary gland will be stimulated which awakens the energy center behind the forehead called the Ajna Chakra.This Chakra must be sufficiently stimulated for higher states of meditation.In addition, Jala  neti also helps in relaxation with unobstructed and freely flowing breath.This helps to ensure an abundant supply of oxygen at the right temperature to stimulate relaxation.All these benefits sum up the importance of Jala neti in Yoga practice.
 Jala neti

For this technique, lukewarm isotonic salt water is poured into one nostril, so that it leaves through the other. The procedure is then repeated on the other side, and the nose is dried by bending forward and by rapid breathing.[2]It is also possible to sniff the water in so that it runs into the mouth, and to spit it out. In a more advanced reverse variant, the water is taken in through the mouth and snorted out of the nose.[2]


  • Clears the nasal cavities and passageways
  • Regulate nose breathing
  • Flushes the tear ducts
  • Rejuvenate your sense of smell and taste
  • Stimulates the Ajna chakra
  • Stimulate relaxation nd beneficial in meditation
  • Moisten the dry nasal cavities and passageways
  • Reduce diseases like asthma and bronchitis and chronicsinusitis


  • Neti pot
  • Pure water


  • over a sink,
  • a bowl on a table,
  • in the shower or
  • outside


    1. First fill the Neti Potwith warm water of a temperature suitable for pouring in the nose. Neither too hot or cold.
    2. Pure water is best if available. Mix in salt to the proportion of one teaspoon for half a litre of water. This equates to 0.9% and is called isotonic solution – the same as human blood. Sea salt is best if available.
    3. Mix well so that the salt is diluted completely. You will find all this out with growing experience, it differs from person to person. Some like a higher saline solution, some even do it without salt. The tissue of the nose is very sensitive and reacts immediately if something is not right.
    4. Place the nose cone into the right nostril, sealing it inside the nostril with a few twists and slight pressure. Try to point the spout straight up in line with the nasal passage so as not to block off the tip of the nozzle on the inside of the nose.
    5. Open your mouth and breathe gently through the mouth. .
    6. Now slowly bend forward from the waist so that the tip of the nose is the lowest point of the head; and then tilt/roll the head to the right, so that the left nostril is now the lowest point of the nose. Tilt slowly so that water doesn’t run out the top of the pot onto your face.
    7. Keep the nose cone fully sealed into the right nostril so that it doesn’t leak. Keep on mouth breathing whiles the water comes through. Just wait a few seconds and the water should run out the left nostril.
    8. keep breathing slowly and gently through the mouth. After the water begins to run, wait about 30 seconds for about half a pot to flow right to left, and then remove the pot and stand up.
    9. Before changing sides, blow out gently through both nostrils to clear water and mucus from the nose.
    10. Repeat the steps as above, but with the nose cone entering the left nostril and the flow of water going left to right.
    11.  After the pot runs dry, stand up, blow out gently through both nostrils and then prepare to dry out the nose.
    12. Repeat the whole process if there is still a mucus blockage. However, it is recommended to see a doctor after a few trial as there might besome structural blockage in the nose.
    13. If further guidance is needed, do ask any yoga practitioner for help.

Finale stage:

  1. Nose drying is very important and always remember to do this.
  2. Bend forwards from the waist and hang head upside down with the nose pointing towards the floor. Point the nose towards the knees and let any residual water drain from the nose. Gently breath in the mouth and out for 10 breaths.
  3. Then stand up and do some fast breathing through the nostril for 10 breaths, sniffing in and out moderately. Close of the right nostril with one finger and do 10 fast sniffing through the left nostril only. Repeat this on the other side of the nostril.
  4. Lastly, do 10 fast sniffing breath through both nostrils together.
  5. If you feel there are still some residual water, repeat the whole drying process.
  6. Drying nose is very important so as to prevent manifestation of cold and also infection in the sinus passages/ eustachian tubes.

Dugdha Neti – Neti with Milk

    1. This method is good for those suffering from chronic nose bleeds or are sensitive towards salty water.
    2. It is best done after using salty water


    1. The flow of milk do not go from one side to another , it only fills the ingoing nostril and then withdrawn
    2. Once from each side is sufficient.
    3. This practice should be done under proper guidance and not done excessively.