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This stage prepares the sadhaka for dhyana.
'''STAGE 3a'''
This stage is similar to stage 1a, with the addition of external retention with uddiyana.
TECHNIQUE
*Sit in any asanas, following the techniques given in paras 1 to 7 of ujjayi, stage 5.
*Bring the right hand to the nostrils and narrow both the nasal passages with the thumb, ring and little fingers and exhale through both nostrils narrowly closed.
*Inhale, following the techniques of paras 3 and 4 of stage la.
*When the lungs feel empty, block both nostrils and do external retention with uddiyana for fifteen seconds, or for as long as you can.
*Release the uddiyana grip, readjust the fingers and follow the processes of inhalation and exhalation as described in paras 3 and 4 above. Then repeat an external retention with uddiyana.
*Here the sequence of breath is: (a) exhale deeply through both nostrils; (b) breathe in through both passages; (c) out through both; (d) external retention with uddiyana' (e) breathe in through both passages; (f) out through both; (g) external retention with uddiyana; and so on.
*One inhalation, one exhalation and one external retention with uddiyana completes one cycle of this stage. Repeat for ten to fifteen minutes, ending eith inhalation. Then lie down in savasana.
'''STAGE 3b'''
This stage is similar to stage1b, with the addition of external retention with uddiyana.
TECHNIQUE
*Sit in any asana, following the techniques given in paras 1 to 7 of ujjayi, stage 5.
*Bring the right hand to the nostrils as explained before and inhale, following the techniques given in paras 3 to 6 is stage 1b.
*When the lungs are full, block the right nostrils and hold breath for a second as explained in paras 7 and 8 of stages 1b.
*Exhale through the left nostril as described in para 9 of stage 1b. No breath should escape through the right nostril.
*When the lungs feel empty, block both nostrils and do external retention with uddiyana for fifteen seconds, or for as long as you can.
*Then release the uddiyana grip, block the right nostril, and adjust the fingers for inhalation through the left.
*Narrow the passage of the left nostrl and inhale slowly, softly and smoothly.
*When the lungs are full, readjust the fingers. Block the left nostril and do external retention with uddiyana for fifteen seconds, or for as long as you can.
*Then release the uddiyana grip, block the right nostril, and readjust the fiingers for inhalation through the left.
*Narrow passage of the left nostril and inhale slowly, softly and smoothly.
*When the lungs are full, readjust the fingers. Block the left nostril and exhale through the right.
*When the lungs feel empty, block both nostrils, and do external retention with uddiyana for fifteen seconds, or for the same length of time as before. Then release the uddiyana grip.
*Readjust the fingers for inhalation through the right nostril blocking the left completely and repeat the sequesnce.
*The breath sequence is as follows: (a) exhale deeply through are right nostril; (b) breathe in through the right nostril; (c) out through the left; (d) external retention with uddiyana; (e) breathe in through the left; (f) out through the right; (g) external retention with uddiyana; (h) breathe in through the right, and so on.
*The cycle starts at (b) and ends at (g). repeat for ten to fifteen minutes, starting with exhalation and ending with inhalation through the right nostril. Then lie down in savasana.
EFFECTS
Due to the uddiyana grip, the abdominal organs are revitalised, and the apana vayu unites with the prana vayu to improve the assimilation of food and distribution of energy throughout the body.
'''STAGE 4a'''
This is an advanced pranayama. It combines stages 2a and 3a.
TECHNIQUE
*Sit in any asana following the techniques given in paras 1 to 4 of stage 1a above.
*When the lungs are completely full, block both nostrils and do internal retention with mula bandha for twenty seconds.
*Read just the fingers for exhalation, and exhale following the technique given in para 6 of stage 1a.
*When the lungs feel empty, block both nostrils. Do external retention with uddiyana for fifteen seconds.
*Then release the uddiyana grip and inhale as in para1.
*The breath sequence is as follows: (a) exhale through both nostrils; (b) breathe in through both nostrils; (c) internal retention with mula bandha; (d) breathe out through nostrils; (e) exteranal retention with uddiyana; (f) breathe in through both nostrils; and so on.
*Here the cycle commences at (b) and ends at (e). repeat for ten to fifteen minutes, ending with inhalation. Then lie in savasana.
'''STAGE 4b'''
*This is the most advanced pranayama in the series. It is a combination of stages 2b and 3b with retention after each in- and out- breath.
TECHNIQUE
*Sit in any asana following the techniques given in paras 1 to 6 of stage 1b, keeping the left nostrils blocked.
*When the lungs are completely full, block nostrils and do internal retention with mula bandha for twenty, twenty - five or thirty seconds.
*Readjust the fingers for exhalation, block the right nostril and keep the left narrow. Exhale through the left nostril, making the passage as narrow as you can, following the technique of para 9 of stage 1b.
*When the lungs feel empty, block both nostrils and do external retention with uddiyana for fifteen seconds. Then release the uddiyana grip, and readjust the fingers for inhalation.
*Now block the right nostril and narrow the left. Inhalation slowly, softly and smoothly through the left.
*When block the right nostril and narrow the left. Inhalation slowly, softly and smoothly through the left.
*When the lungs are completely full, block both nostrils and do internar retention with mula bandha for twenty to thirty seconds.
*Prepare for exhalation and readjust the fingers. Block the left nostril. Release the grip of the thumb-tip and narrow the right nostril. Exhale until the lungs are empty.
*When the lungs feel empty, block both nostrils and do external retention and uddiyana for fifteen seconds. Then release the uddiyana grip and readjust the fingers for inhalation.
*Block the left nostril and inhale through the right as described in para 1 above, and continue in the same way.
*The breath sequence is: (a) exhale through nostril; (b) breathe in through the right nostril; (c) internal with mula bandha; (d) breathe out through the left nostril; (e) external retention with uddiyana; (f) in through the left nostrils; (g) internal retention with mula bandha; (h) out through the right nostril; (I) external retention with uddiyana; (j) in through the right nostril, and so on.
*The cycle in this stage commences at (b) and ends with (I). repeat for ten to fifteen minutes, ending with inhalation through the right nostril. Then lie down in savasna.
EFFECTS
The practice of mula and uddiyana bandhas during retentions cleanses and sstrengthens the sadhaka's nerves to withstand the vicssitudes of life and prepares him for dhyana.
In nadi sodhana pranayama, due to the deep penetration of prana, the blood receives a larger supply of oxygen than in other types of pranayama. The nerves are calmed and purified, and the mind becomes still and lucid.
Its practice keeps the body warm, destroys diseases, gives strength and brings serenity.
The vital energy drawn in from the cosmic energy through inhalation passes close to vital chakras and feeds the glands. The respiratory control centre of the brain is stimulated and becomes fresh, clear and tranquil. The light of intelligence is lit simultaneously in the brain as well as in the mind. This leads to right living, right thinking, quick action and sound judgement.
