The ‘Shitakrama’ process of ‘jalaneti’ is the reverse of the ‘Vyutkrama jalaneti’ and it needs a longer practice to master it. It consists in taking a mouthful of water and then closing the lips tightly, so as not to allow the water to flow out of the mouth, expelling it through the nostrils. Take in a deep breath when the water is still in the mouth and with the effort of exhalation plus the same upwards and let it come out through the nose. Or, while holding the water in the mouth, touch the tender membrane in the nose with a light feather or a thin cord and produce the necessary sneezing to allow the water to escape from the nostrils. After a few attempts this process becomes easy and voluntary. Its benefits over and above the ‘Vyutkrama jalaneti’ are as follows:-
- Its vigorous action expels successfully any object, in form of dust or dried mucous, that may be still adhering to the cavities, more completely than is possible through the Vyutkrama process.
- The upward pressure of the water has a healthier effect on the sinuses and the eyes.
- Its constant practice enables the ‘sadahka’ to carry the water into the eyes through the duct connecting the nose and the eyes. The process is extremely useful for improving vision and optical hygiene.
- The force exerted for throwing out water and the pressure of the water itself stimulate the Eustachian canal, remove the congestion of air in it and thus help the sense of hearing, the ear.