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These stages teach the sadhaka accurate finger placement for retentions. As the nostrils are completely blocked, no tension is felt in the head and facial muscles.
'''STAGE 3a'''
This is similar to stage 2a, with the introduction of external retention performed with uddiyana bandha.
TCHNIQUE
*Sit in any asana following the techniques given in paras 1 to 7 of ujjayi, stage 5. Exhale
*Bring the hands to the nostrils as explained in paras 12 to 22.
*Inhale, following the techniques given in paras 3 to 5 of stage 1a above.
*Exhale with open nostrils slowly, steadily and smoothly until the lungs feel completely empty.
*Then do external retention with uddiyana for ten to fifteen seconds, or for as long as you can. Finally, release the uddiyana grip.
*One inhalation, one exhalation and one external retention with uddiyana bandha completes one cycle. Repeat them for ten to fifteen minutes, or for as long as you feel no strain. After the last cycle, inhale through open nostrils, then lie in savasana.
'''STAGE 3b'''
This is similar to stage 2b, with the addition of external retention and uddiyana bandha as in stage 3a.
TECHNIQUE
*Sit in any asana following the techniques given in paras 1 to 7 of ujjayi, stage 5. Exhale whatever breath is in the lungs.
*Bring the right hand to the nostrils as explained in paras 12 to 22.
*Block the left nostril completely and inhale through the controlled and partially open right nostril, following the techniques given in paras 4 to 6 of stage 1b above.
*Lower the hand, rest it on the knee, and exhale with open nostrils, slowly, steadily and smoothly, until the lungs feel completely empty.
*Now do external retention with uddiyana for ten to fifteen seconds, or for as long as you can, then release the grip.
*Raise the right hand to the nostrils, blocking the right completely and the left partially. Inhale slowly, delicately and deeply through the left nostril, following the techniques given in paras 4 to 6 of stage 1b, but reading right for left and vice versa.
*Lower the lungs feel completely empty, do external retention with uddiyana bandha for ten to fifteen seconds, or for the same length of time as before. Then release the grip.
*Two inhalations, two exhalations with open nostrils, and two external retentions with uddiyana bandha complete one cycle of this stage. Repeat them for ten to fifteen minutes according to your capacity. At the end of the last cycle inhale with open nostrils, then lie in savasana.
EFFECTS OF STAGES 3a AND 3b
With the addition of strengthening the abdominal muscles and organs, the effects are similar to those of stages 2a and 2b.
'''STAGE 4a'''
This is a stage for highly advanced students. It is a combination of stages 2a and 3a, in which both internal retention with mula bandha and external retention with uddiyana bandha are practised alternately.
TECHNIQUE
*Sit in any asana following the techniques given in paras 1 to 7 of ujjayi, stage 5. Exhale
*Bring the right hand to the nostrils as described in paras 12 to 22.
*Inhale through partially open nostrils, as described in paras 3 to 5 of stage 1a above.
*When the lungs are full, block the nostrils and do internal retention with mula bandha for fifteen to twenty seconds, or for as long as you can, as explained in paras 3 of stage 2a.
*Lower the right hand and rest it on the knee.
*Exhale with open nostrils softly, steadily, slowly and smoothly until the lungs feel completely empty.
*Then do external retention with uddiyana for ten to fifteen seconds. Or for as long as you can. Finally release the grip.
*Again repeat the process of inhalation, internal retention with mula bandha, exhalation and external retention with uddiyana bandha as stated above.
*One inhalation, one internal retention with mula bandha, one exhalation and one external retention with uddiyana bandha completes one cycle. Repeat them according to your ability. After completing the last cycle, inhale through open nostrils and lie in savasana. If any strain is felt,stop practice for the day.
'''STAGE 4b'''
This stage is more strenuous and complicated than the previous one. It combines stages 2b and 3b, but with internal retention with mula bandha and external retention with uddiyana performed with each in – and out- breath respectively.
TECHNIQUE
*Sit in any asana following the techniques given in paras 1 to 7 of ujjayi, stage 5. Exhale
*Bring the right hand to the nostrils as described in paras 12 to 22.
*Inhale, following the techniques given in paras 3 to 6 of stage 1b above.
*After full inhalation, do internal retention with mula bandha as in para 3 of stage 2b.
*Lower the lungs feel completely empty, do external retention with uddiyana for ten to fifteen seconds, or for as long as you can.
*Again bring the right hand to the nostrils and inhale thro0ugh the left as in para 6 of stage 3b.
*When the lungs are full, hold the breath with mula bandha for the same length of time as in para 4above.
*Lower the hand and exhale as in para 5 above.
*When the lungs feel completely empty, do external retention with uddiyana as in para 6 above. Then release the grip and repeat.
*Two inhalations; two internal retentions with mula bandha, two exhalations with open nostrils, and exteranal retentions with uddiyana bandha. Complete one cycle. Repeat them according to your capacity. After completing the last cycle, inhale normally through open nostrils and lie down is savasana. If any strain is felt, stop pranayama practice for the day.
EFFECTS OF 4a AND 4b
These intense stages combines the effects of stages 2a and 2b, and 3a and 3b.
NOTE
It is possible to combine viloma pranayama techniques with those of pratiloma, that is, to introduce pauses during inhalations, exhalations or both. However, such combinations are not recommended since they cause undue strain and reduce the sensitivity of the nasal membranes and the dexterity of the fingertips.
== References ==
