One habit –Multiple benefits

Pratimarsha Nasya: Instilling small quantity of herbal oils/ powder etc. via nasal passage. Medicated oil is used most commonly.

Procedure:

Instil 2 drops of warm oil in each nostril to begin with, once you get used to it, you can increase dose to 4 drops.

Steps:

Warm the Nasya oil indirectly to a desired temperature which should be same as body temperature by placing it in a container of hot water ] ,
Once you have the warm nasya oil ready lie down on bed allowing the head to tilt back comfortably [you could place a pillow underneath neck or place head slightly off the edge of the bed yet supported well ]
Now gently instil 2-4 drops of warm nasya oil [with a dropper] into each nostrils, relax for couple of minutes while the oil penetrates the nasal & sinus passage. Rise to an upright position
If the oil flows down to throat, spit it out through your mouth, do not swallow.
Finally gargle and rinse mouth with warm water or warm salted water.

Benefits:

It lubricates and cleanses the nasal passages and helps prevent respiratory infections.
Helps alleviate sinus congestion, and allergies.
Extremely beneficial for cervical spondylitis
Improves eye health, reduces wrinkles on face, delays greying of hairs, strengthens teeth
It may also improve mental clarity, enhance sensory perception, and promote a sense of grounding and calm.
Enhance the flow of prana (life force) in the body.

How often: It is performed daily as a preventive measure for maintaining nasal health and promoting overall well-being.

Preferred time of the day: Morning, on empty stomach for kapha disorders. Evening, on empty stomach for Vata disorders.

However, it is essential to consult with an Ayurvedic doctor to choose the appropriate oil or solution for your specific needs.