I have been doing the 103 bowing exercise and noticed  a significant difference in the days I do not do it. My energy level is not the same and my back feels stiff and sore. Recently I started doing it more slowly instead of rushing and trying to do it in 17 minutes or so. The effect seems greater when I do it slowly as I become more aware of my breathing, my thoughts and feel a sense of sacredness. My body gets really hot by the time I finish and I am ready to sit for meditation.