9. Self-effort (Purusharth) is necessary for spiritual attainment. Resolve firmly, "I will realise God through my own efforts by doing spiritual practices," and go on steadfastly practising Japa and meditation, seated in proper posture, for at least two hours every morning and evening, for three or four years-and see if you succeed or not.
10. It is not good for householders to do much Pranayama or Yoga. Those who are bent upon doing it, should strictly observe regularity and moderation in all walks of life. They should have nutri�tious and Sattvic (pure) food at the prop�er time, well-ordered activities, a life without worry, a healthy and secluded spot with pure air and temperate climate, clean bowels, moderation in speech. Above all, it is imperative to observe Brahmacharya, or perfect continence. Violation of these restrictions is liable to cause heart or brain disease.
Source: Parmarth Prasanga -Towards The Goal Supreme- Swami Virajanandaji of Ramakrishna Math