## Morning Qi Gong

To do so and for your preparation of brcon, for the morning training, I
present you the anma/qi gong daily self-routine for a long life:

Do not follow the instructions without thinking through your individual
medical conditions. Modify in a practical ense.

Whenever there is any massage/pressure on your body, always try to breath
out while applying.

Try to apply everything at least nine times.

## Qi Gong

1.) Repose quietly, swallow any saliva and do deep breathing into your
    belly.

#pause
2.) From below the throat massage with your hand palms down to your belly
    button.

#pause
3.) Massage using your fingers the bones in front and behind your ears.

#pause
4.) Using your thumbs, massage below your eyebrow bones.

#pause
5.) Pinch the nose nose and move it from side to side.

#pause
6.) Using the palms of your hand, place both hands over the ears,
    exhaling while pressing. Quickly remove hands.

## Qi Gong

7.) Using the fingers, lighly press the eyes; pinch the nostrils closed
    and breath out through the mouth.

#pause
8.) From the neck down the arm, using the hand of the opposite side,
    massage with light squeezing motions. End by massaging the back and palm
    of the hand. Repeat on both sides.

#pause
9.) Place the hands at the side with the thumbs stretched behind and
    beneath the body. Massage next to your back/spine down from as high as
    you can reach as low as you can reach on your back.

#pause
10.) Massage down the front of the thighs ending at the knees.

#pause
11.) Firmly pressure massage the back of your thighs to the outer side of
     your lower legs.

## Qi Gong

12.) Sit down or do it while standing. Make your fingers around the thumb
     form a fist. Pressure massage the sole of your feet.

#pause
12.) With index finger and thumb gently roll the toes one by one.

#pause
13.) Place the fingers between the ribs and rib cage and gently pull the
     ribs towards the side, opening the chest.

#pause
14.) Massage on the lower end of the rib cage on the side of your body
     the end of those ribs in a circular way.

#pause
15.) Massage downwards with the fingers on the front of your belly from
     the ribs to the legs.

## Qi Gong

16.) Press firmly above your stomach.

#pause
17.) Apply some pressure from your neck on a line to your stomach over
     the front.