Shier Bao Baojian Changshou Qigong or Twelve Treasures of Longevity and Health Preserving Qigong Exercises are often practiced after jinggong or quiescent meditation, or as a winding-down conclusion to more rigorous tai chi qigong exercise.
However, because of the many benefits they provide physiologically and neurologically, they may also be practiced on their own, independent of other qigong exercises.
You can practice these exercises sitting down or standing up. Most prefer to practice them sitting down.
These exercises provided in 4 ebooks are very simple to learn and master. In total there are twelve that make up this qigong set. They can take anywhere from a half an hour to an hour or more to complete. It all depends on how much time you want to invest in each exercise.