GOLDEN SUNRISE
Both ways are effective. May be you are feeling more connected to VK when you do directly .
If you feel to use a particular way you can use it.
The paper merhod is suggested for an easy posture while doing VOB.
There is no restriction on time. You can increase with your convenience. You can do it for 5 to 10 min multiple times in a day with ease or you can do VOB for a longer time in one go.
Check your conveniece as you have to do VOB daily.
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