Study guide consisting of explanations & graphics of reflexology, acupressure, TCM, chronic pain management, qigong, martial arts exercises, components of fitness and many other subjects pertaining to mental and physical well being.

Welcome page 4
Personal Accountability 5
What Path Are You On? 6
Options to Manage Pain 7
Address the Root Cause of Pain & Illness 8

Fascial Trains
Introduction to Fascial Trains 10
The Fascial Trains -Pain Connection 11
Energy Meridians 12
Energy Meridians &Fascial Trains and the 13
Fascia Trains - Effects of Exercises

Posture and Why it is Important
Posture and Symmetry 16
Effects of Poor Posture 18
Causes of Back Pain 19
Posture Affects The Body 20
Posture Affects The Mind 21

Physical Exercise Sets
Posture Variations 24
Burning the “Chong Mai” 25
Relieve Lower Back Pain (set 1) 26
Strengthen the Lower Back (set 1) 28
Strengthen the Core 30

Mindful Breathing
Breathing Deeply 34
Breathing Deep - Rate vs. Intensity 35
Breathing Frequency (breaths per minute) 36
Parasympathetic Nervous System 37
Benefits of Deep Breathing 38

Traditional Chinese Medicine (TCM) Concepts Qigong, Chi Kung, Qigong 40
The 9 Gates & the 8 Vessels 42
Various Theories of Reflexology 44
Yin & Yang Acupressure & Exercises 45

Longevity & Preventative Exercise Sets
8 Pieces of Brocade (9 Gates) 48
Opening the 9 Gates & Filling of the 8 Vessels 50
Noble Stances 52
Stance Training - Pal Ja Kwon 54

Herbal Extracts
Herbal Extracts for Longevity & Healing 58
Dit Da Jow 59
Dit Da Jow vs. Iron Palm Extracts 60
Personal Notes 61
About the Author 62