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An hour or two after dinner and an hour before going to sleep

  1. Formal bow
  2. Formal salute
  3. Tai Chi Ruler exercises
  4. Yi Jin Jing (tendon or marrow washing) Qigong exercises
  5. any individual homework
  6. Formal salute
  7. Formal bow

If you can – a pillow between the knees; sleep on your right side (less weight on the heart); head supported so the neck is relaxed; comfortable feet (not cold).