Well if your gonna be doing all that work doing Pranayama business…
https://en.m.wikipedia.org/wiki/Pranayama
You’ll need to put it to great use…
Otherwise it’s all wasted like exercising and then just flopping down into a potato couch eating junk food and vegging out watch the boob tube
Number 1…
Do your exercises as instructed – point is to get to know yourself, channel and direct body, mind and spirit(use of free will) properly
Number 2…
Find you sweet spot between work & relaxing
Number 3…
Gently hold it there without effort (if and until you can hold it without effort or strain then you’re still not there in the zone)
Number 4…
IN THE ZONE – CALL IT YOUR OWN PERSONAL INNER BUBBLE
EMPTY SPACE LIKE EMPTY MIND
DO ABSOLUTELY NOTHING
Number 5…
Waves will start on their own eventually…
adjust body to let go of any tension(you are not a statute… so yes you can move slightly)
Number 6…
WAVES are actually currents of energy that propagate inside you…
They are subtle at first but can charge up really high(your the one that sets the limit… but my suggestion is to keep it manageable and not out of control)
Number 7…
CHARGE YOURSELF UP ….
As much as you like and use the charge to suit your needs
END OF BASIC DISCUSSION…
Last word…
The WISE will get it and all others well burnt toast for being greedy
POINT OF THE LESSON
ENLIGHTENMENT
NOT A BURNT OUT LIGHT BULB
Live~NRGY 
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