Oil pulling technique is just using 20 ml of oil (sesame oil or any other oil which suits you, such as mustard, sun flower, groundnut oil, etc. as per your favour, you can consider allergy if any to any brand of oil) in the mouth in the morning on an empty stomach before drinking any liquid (even water should not be taken) for 20 minutes approximately. Swish the oil in your mouth. Be careful not to swallow or gargle it. After sometime, you will notice that the oil you have taken in your mouth begins to get watery as the saliva in your mouth mixes with the oil. Keep swishing.
See you should not put too much effort into it, else, your jaw muscles get sore while swishing. keep the jaw muscles relaxed and you may use your tongue to help move the liquid inside your mouth.
After around 20 minutes, you will feel that oil saliva mixture in your mouth has become thinner and the quantity of liquid has increased. Then you can spit the oil. The liquid will be yellowish. Then rinse your mouth thoroughly with warm or plain water and then you can brush as usual.
If it becomes uncomfortable before 20 minutes, you can expel the oil and clear the mucus before completing the 20 minutes.
Kapol shakti vikasak kriya,
- keeping your neck and back straight, close both the nostrils with your thumbs and all the fingers pointing outward and joined together after exhaling fully through nose.
- Inhale deeply & forcefully through your mouth by rounding your lips (in such a way making sound of friction through the lips) and puff up you cheeks.
- Hold your breath and put your chin against the chest by bending your neck forward. Now hold as long as you can.
- When you are not able to hold further, slowly exhale through the nose by removing the thumbs over the nostrils and come back by straightening your neck.
- This is one round.
- You can 5-6 rounds every day for oral hygiene and removing bad breath. This will oxygenate the internal membrane of buccal cavity.
Jala neti is already explained in other questions. You can refer there.
