Unit 5 CAM Project

Course Outline
Types of Complementary and Alternative Medicine Techniques
General Information
Instructor: Jeff Miller
Email: blkice1919@me.com
Course Meetings: Online, TBD
Course Description
This online course will examine types of Complementary and Alternative Medicine
Techniques with a special emphasis on meditation, yoga and shiatsu. The course will
focus on ways to promote healing and maximize overall health.
Course Objectives
1. To understand the basics of mind body techniques
2. To learn diaphragmatic breathing and meditation
3. To learn how meditation affects overall health
4. To understand the benefits from practicing yoga
5. To explore various yoga poses
6. To discuss shiatsu and the Ki connection
7. To describe the location and importance of hara
8. Define kyo and jitsu
Lesson One
o Mind Body Techniques -- Mindfulness and Meditation
Diaphragmatic Breathing and Relaxation Technique
Steps in Diaphragmatic Breathing
Effects of Meditation
Imagery, Visualization, and Relaxation
Mind Body Health Benefits
Lesson Two
o Mind Body Technique - Yoga
What is Yoga
What Science Says about Yoga
Yoga Statistics in the US
Side Effects of Yoga
Yoga Studies
Types of Beginner Yoga Poses
Beginners Yoga Introduction/Demonstration

 Lesson Three
o Manipulative and Body Based Therapy
Brief Description of Shiatsu
Principles of Shiatsu
History of Shiatsu
Basic of Shiatsu
Tips for Practicing Shiatsu
Jitsu and Kyo
The Meridians
Health Benefits of Shiatsu

Unit 5 CAM Project

Lesson 1 Lecture
Mind Body Techniques Diaphragmatic Breathing, Relaxation, and Meditation
Lesson Summary: This lesson will focus on mind body techniques such as relaxation
breathing and meditation. Students will learn how to breathe and relax in order to
maximize overall health and well-being.
Lesson Content:
The Mind Body Techniques
The mind body connection allows you to use your mind to control your body. Your happy
thoughts allow you to become less stressed. As you become more aware of your mind
body techniques, you control how you can react to a situation. Learning to use
diaphragmatic breathing and relaxation allows you to in control of your feelings.
Diaphragmatic breathing and relaxation technique
Diaphragmatic breathing or deep breathing is an effective relaxation technique
because it relaxes the muscles and increase oxygen flow throughout the body. It
is one of the most powerful tools in decreasing stress and increasing energy.

Diaphragmatic breathing energizes the parasympathetic nervous system which

slows down the heart rate and heart beat and relaxation kicks in.

Diaphragmatic breathing relaxes the muscles, decreases breathing, massages

the internal organs, and allows more oxygen to flow through your body.

By using the diaphragm to breathe, a person significantly alters their physiology.

It literally activates the relaxation centers in the brain.

Three steps of Diaphragmatic breathing

The first step to diaphragmatic breathing is to find a comfortable position either
sitting or lying down on your back with eyes closed. Diaphragmatic breathing has
to be learned which can be done by practicing with your hand on your stomach to
feel the breathing as it is performed.

The second step is to concentrate, and practice in a quiet place. Also when first
acquiring this skill, you have to learn how to refocus when your mind begins to
wander.

The third step is visualization. With visualization, you create images in your mind
of what you would like to be doing or any peaceful act. Some visualization

exercises that have been used are breathing clouds, breathing through each
nostril, and energy breathing.

What effects does meditation have on the mind and the body?
Meditation or mindfulness practice is a comprehensive approach that
encompasses health, happiness, and wholeness. The goal is to achieve a state
of alert, focused relaxation which allows the mind to focus on the present.

Meditation is practiced to increase calmness and physical relaxation, and it

allows our minds to be calm and peaceful. If our mind is free from worries, we
experience true happiness. We have to train our mind to reach a deep inner
peace so that our mind will gradually become more and more peaceful. We will
eventually learn to be happy even in the most difficult situations. The restless
mind falls into a deep inner peace. All negative feelings, frustration, tension,
and meanness are removed from our mind.

The strengths of mindfulness meditation practice are improvement in physical

health (relieves stress, heart disease, lower blood pressure, reduce chronic pain)
and mental health (eating disorders, substance abuse, depression, anxiety
disorders). This is beneficial in optimizing health and well-being. For mindfulness
practices such as meditation, you have to train your mind to reach a deep inner
peace which may be difficult for some.

Imagery and visualization can be useful for relaxation

Imagery can also be used for relaxation and meditation. Imagery and the use of tranquil
natural scenes allow the individual to imagine being in a place that is comforting and
peaceful. Individuals usually place themselves on the beach, mountain, garden of
flowers, etc. or whatever brings a sense of peace or calmness for them. The use of
these scenes will minimize the problems or stressful situation and make them more
controllable. Every individual is different and have to choose what is most relaxing to
them. This type of imagery also utilizes all senses and allows the individual to be in the
experience. The individual not only sees the image but they smell it, hear it, and feel the
atmosphere.
Mind body techniques have very positive health benefits such as:

Less nervousness

Less body aches and pains

Enhance sleep

Decrease the use of medication for post-surgical pain

Decrease side effects of medical procedures

Reduce recovery time and shorten hospital stays

Better immune system

Increase sense of control and well-being

View video on how to meditate and relax (20 min):

http://youtu.be/Jyy0ra2WcQQ
References:
National Center for Complementary and Integral Health. (2015). Meditation. Retrieved
from https://nccih.nih.gov/health/meditation/overview.htm
Schlitz, M., Amorok, T. & Micozzi, M.S. (2005). Consciousness & Healing: Integral
Approaches to Mind-Body Medicine. St. Louis, Missouri: Elsevier Churchill Livingstone.
Seaward, B. (2015). Managing stress: Principles and strategies for health and wellbeing. Burlington, MA: Jones & Bartlett Learning.

Lecture 1 Handouts
Diaphragmatic Breathing and Meditation

Diaphragmatic breathing is an effective relaxation technique.

Diaphragmatic breathing relaxes the muscles, decreases breathing, massages

the internal organs, and allows more oxygen to flow through your body
Three steps to diaphragmatic breathing is to find a comfortable position,

concentrate, and visualize

Adding meditation to breathing is an effective mind body technique
Meditation is practiced to increase calmness and physical relaxation
Meditation reduces stress, heart disease, blood pressure, and chronic pain
All mind body techniques improves overall health and well-being
o Less body pain
o Enhances sleep
o Improves immune response
o Increases sense of control and well-being

What is Mindfulness Meditation?

By Joshua David
OBrien, O.M.
Mindfulness Meditation is a western, non-sectarian, research-based form of
meditation derived from a 2,500 year old Buddhist practice called Vipassana or
Insight Meditation. It is a form of meditation designed to develop the skill of
paying attention to our inner and outer experiences with acceptance, patience,
and compassion. The University of California Center for Mindfulness, part of the
medical schools psychiatry department, defines Mindfulness Meditation this
way:
(Mindfulness) is a quality, which human beings already have, but
they have usually not been advised that they have it, that it is
valuable, or that it can be cultivated. Mindfulness is the awareness
that is not thinking but which is aware of thinking, as well as aware
of each of the other ways we experience the sensory world, i.e.,
seeing, hearing, tasting, smelling, feeling through the body.
Mindfulness is non-judgmental, open-hearted, friendly, and inviting
of whatever arises in awareness. It is cultivated by paying attention
on purpose, deeply, and without judgment to whatever arises in the
present moment, either inside or outside of us. By intentionally
practicing mindfulness, deliberately paying more careful momentto-moment attention, individuals can live more fully and less on
automatic pilot, thus, being more present for their own lives.
Why Practice Daily?
Consistent daily practice promotes the development of stability, inner calmness,
and non-reactivity of the mind. In turn, this allows us to face and embrace even
the unpleasant or painful aspects of daily life. The stability and non-reactivity we
cultivate in formal practice supports our ability to become more compassionate
human beings, experiencing the joys of pure non-reactive presence. By
developing a simple and pure awareness, we learn to disentangle ourselves from
our habitual thoughts, emotions, and behaviors and connect with our experience,
with ourselves, and with others in a healthier and deeper way.
As human beings, it seems it is natural for our minds to wander frequently. We
are often lost in daydreams about the past or the future, or even thoughts about
the present moment. Most of these mental distractions arent very useful and
quite often produce stress, anxiety, fear, worry, and all sorts of emotional
suffering. Regular daily practice of Mindfulness Meditation develops our ability
to pay attention to our immediate experience The Now helping us to
overcome such pre-occupations so that we can clearly see what is happening in
our actual lived experience of the present moment. Instead of finding ourselves
at the mercy of worry, fear, anger, and the like, we grow in our ability to choose
how we want to act in situations, often in ways that might have been out of our
reach before.

How Should I Practice Mindfulness?

Mindfulness Meditation is a practice of being fully and attentively present in the
moment. In the same way one might practice a musical instrument or martial
arts form, we practice being mindful and aware through skillful meditation. In
formal practice we use the breath as an object of awareness. We follow the
physical sensations of the breath as it flows in and out of the body. We allow the
breath to flow naturally without controlling it as you would in a breathing
exercise. We simply hold the sensation of breath in our field of awareness.
One of the first things we learn when we try to do this practice is how easily
distracted the mind can be. All sorts of thoughts, ideas, feelings, and sensations
call for our attention and we find weve forgotten all about the breath. When we
realize weve been distracted, the appropriate response is to simply return to
awareness of the breath with kindness, gentleness, patience, and a little dose of
curiosity about ourselves.
As with any new skill, this becomes a little easier each time and develops best if
we set aside any self-conscious judgments or expectations about how our
meditation is developing. The practice is to simply relax and wake up to the
awareness of what is happening in the present.
Has there been any Research on the Effects of Mindfulness Meditation?
Since 1967, over 1500 studies have been conducted by over 250 independent
research institutes showing Mindfulness Meditation to be clinically effective for
the management of stress, anxiety and panic, chronic pain, depression, obsessive
thinking, strong emotional reactivity, and a wide array of medical and mental
health related conditions.

In fact, the UMass Medical Schools Center for Mindfulness Stress Reduction
Programs medical outcomes from 15,000 patients participation since 1979 have
shown a 35% reduction in the number of medical symptoms and a 40%
reduction in psychological symptoms.
Mindfulness Meditation programs are being conducted in hundreds of hospitals,
healthcare facilities, schools, corporate wellness programs, and prison settings all
across the United States, and around the world. In addition to significant
reductions in stress, proven benefits of Mindfulness Meditation include but are not
limited to:
Elevated immune system function
Less frequency and duration of illnesses
Improved management of pain
Decreased heart rate and blood pressure
Improved sleep and digestion
Increased energy
Improved mental function, intelligence, and memory
Improved decision-making ability
Less irritability, anxiety, and depression
Improved interpersonal relationships
Increased resilience to change
Aid to smoking cessation efforts
Mindfulness for Stress Reduction
The mind and the body are intimately connected, our physical health being
greatly determined by our mental and emotional disposition. Kenneth Pelletier,
PhD., of Stanford Medical School succinctly stated, Mind and body are
inextricably linked, and their second-by-second interaction exerts a profound
influence upon health and illness, life and death.
According to the American Psychological Association, the six leading causes of
death in the U.S. are all linked to stress heart disease, cancer, lung ailments,
accidents, cirrhosis of the liver, and suicide, and research has implicated chronic
stress as a major contributor to a wide variety of diseases and other health issues
such as:
Headaches
Suppressed immune system
Rheumatoid arthritis
Diabetes
Sleep disorders
A landmark, 20-year study conducted by the University of London concluded that
unmanaged reactions to stress were a more dangerous risk factor for cancer
and heart disease than either cigarette smoking or high cholesterol foods."
Chronic stress also exerts a strong and adverse affect on the brain even altering
brain cells, brain structure, and brain function. Research has shown that
unmanaged stress:
Diminishes short, and long-term memory
Inhibits the formation of new memories

Diminishes the ability to learn new things

Diminishes problem-solving abilities
Diminishes the ability to concentrate

Through the regular daily practice of Mindfulness Meditation we can completely

change our relationship to stressors while at the same time greatly reducing the
adverse affects of chronic stress. Every time we sit to meditate we are actively
supporting and promoting our own health and well-being in heart, mind, and body.

www.whyimeditate.com

Helpful Tips for Developing a Daily

Mindfulness Meditation Practice
by Joshua David OBrien, O.M.

OK. No doubt about it. Its not easy to meditate on a daily basis. It seems that for
most of us, walking over to the cushion or chair and sitting down to meditate is
amazingly complicated. In fact, the greatest difficulty for anyone new to
meditation practice is the simple act of sitting down. Ultimately, its just a matter
of making the decision to do it and following through. Here are 17 tips that might
help you do both.
Tip #1 Get Curious
Take a look inside and ask
yourself the following questions:
What are my unconscious
attitudes towards meditation?
Whats going on inside thats complicating my decision to meditate regularly?
Tip #2 Get Motivated
You probably know this already, but formal mindfulness meditation practice
is just plain good for you. Decades of ongoing research from the fields of
medicine, psychology, and neurology have proven that a consistent and
daily practice is profoundly good for your physical, mental, and emotional
health.

Physical Benefits Include:

Elevated immune system function

Less frequency and duration of illnesses
Improved management of pain
Decreased heart rate and blood pressure
Improved sleep and digestion
Increased energy

Mental Benefits Include:

Improved brain function, intelligence, and memory Improved decision-making

ability
Emotional Benefits Include:

Improved management of stress

Less irritability, anxiety, and depression

Improved interpersonal relationships

Increased resilience to change

Regular practice is also good for everyone around you. As you grow in presence,
empathy, equanimity, compassion, kindness, forgiveness, and happiness you
contribute these qualities to every relationship you have. Calling these benefits
to mind might provide you with the extra motivation you need to practice
regularly.
Tip #3 Start Small
Avoid grand exaggerated efforts. Start off nice and easy and take it slow. Try
sitting for just five minutes a day for one week and see how that works for you. If
youre successful, add five minutes every week until youre meditating for at
least 20 - 45 minutes per day. If, however, you have trouble setting aside even
five minutes, you can bet there are some unconscious principles at work that are
holding you back in other areas of your life too. (Refer to tip #1 and #16)
Tip #4 Regularity
When you first start out on the journey to meditate daily, it can be helpful to
experiment with what time of the day you choose to meditate. Maybe youre a
morning person, or maybe it works well for you to start the day off right by
meditating first thing in the morning before the demands of the day press in on
you. Maybe youd like to meditate in the afternoon and use the time to reboot
and replenish. Maybe you feel more connected with the stillness of the evening,
or feel it will help you get a better nights sleep by meditating just before you go
to bed. Once youve found a time that feels best for you, however, stick with it.
This will help build a meditation practice into your routine.
Tip #5 Make it a Habit
Contrary to prevailing wisdom, establishing a habit takes approximately 66 days,
not 21. Set a goal to meditate every day for about two months and follow through
as consistently as possible.

Tip #6 Schedule the Time

Do you use a calendar to help you remember important appointments? Schedule
yourself a time to meditate. You wouldnt want to miss an appointment with your
childs teacher, a client, or a good friend, so dont miss this important
appointment with yourself.
Tip # 7 Track Your Practice
Some people find it a very helpful to keep track of the days theyve meditated on
a calendar. If youve meditated today, mark the date with an X or a slash. As you
can probably guess, this motivates some and discourages others. Youll know
right away which category you fit in.
Tip #8 Set an Alarm
Do you have an alarm function on your phone or your watch? Set it to go off at a
certain time every day. When the alarm sounds you know its time to sit for
meditation.
Tip #9 Add it to Your To-Do List
Do you use a to-do list to help you organize your day? Add time to meditate to
the list. It can help reinforce your decision if you see the appointment in print.
This really helps some people, but not others. If it starts to feel like just another
item on your already overwhelming list, stop adding it and try another technique.
Tip #10 Post-It
Leave yourself little notes that will help you remember your commitment to
meditate daily like, Meditate, Breathe, Be Mindful, Practice Awareness,
Remember, etc.
Tip #11 Journal
Keep a journal of your meditative experiences. Its wonderful to look back and
see where youve been on your inner journey.
Tip #12 Add a Dash of Ceremony
Make your time to meditate beautiful and meaningful by adding a ceremonial
touch to your practice. Take off your shoes, dim the lighting, light some candles
and incense, and sit down with presence and mindful attention.
Tip #13 Kill Your T.V.
Replace some of your television viewing time with meditation practice time.
Tip #14 Meditate with a Group
Meditating with a group on a regular basis can provide you with a sense of
community and belonging which will help to reinforce your meditation lifestyle.
Youll also find it helpful to develop relationships with other people who are
interested in meditation too. There arent many places where were invited to

speak openly about our inner journey. A meditation community can be one such
place.
Tip #15 Sign a Commitment Form
In my work as a Mindfulness Coach, I have every new client sign and date a
Practice Commitment form. Signing a contract might help to keep you
accountable. Youre welcome to email me for a copy.
Tip #16 Enlist the Help of a Meditation Teacher or Coach
Sometimes its hard to see the forest for all of the trees. You might benefit from
spending time with a mindfulness coach who can help you uncover some of the
unconscious principles operating in your life that are keeping you from practicing
daily. A mindfulness coach can also help you to avoid misconceptions about
meditation, common obstacles to practice, and common difficulties.

www.whyimeditate.com

Unit 5 CAM Project

Lesson 2 Lecture
Mind Body Technique - Yoga
Lesson Summary: This lesson will focus on mind body technique of yoga. Students will
learn the basics of yoga and the benefits of practicing yoga as a mind body technique
What is Yoga?

Yoga is a mind body techniques which uses various poses, breathing, and meditation to
connect the mind, body, and spirit. Yoga is generally safe for all populations and has
many benefits when under the direction of a trained yoga instructor.

What the Science Says About Yoga

View video The Scientific Results of Yoga for Health and Well-Being (20 minutes)
https://nccih.nih.gov/video/yoga
Yoga has proven to be very beneficial in reducing stress, blood pressure, depression,
anxiety, and increasing strength, flexibility, and overall physical fitness. Overall, an
individuals quality of life would improve significantly.

Use of Yoga for Health in the United States

Among CAM techniques, yoga ranked sixth in the United States. Between the years of
2002 and 2007, yoga use increased from 5.1% to 6.1%.

Many people who practice yoga do so to maintain their health and well-being, improve
physical fitness, relieve stress, and enhance quality of life. In addition, they may be
addressing specific health conditions, such as back pain, neck pain, arthritis,
and anxiety.

Reasons Why People Use Yoga

Reduced Stress
Reduced Pain
Better Breathing
Better Flexibility
Weight Management
Increased Strength
Cardiovascular Health
Mind/Body Connection

Side Effects and Risks

Yoga is generally a safe for most. Yet, there are certain side effects such as nerve
damage or certain types of stroke. Persons with high blood pressure, pregnant females,
glaucoma, and sciatica should be very careful when practicing yoga poses.

Yoga and Studies

One NCCIH-funded study of 90 people with chronic low-back pain found that participants
who practiced yoga had significantly less disability, pain, and depression after 6 months.

Conclusions from another 2011 study of 313 adults with chronic or recurring low-back
pain suggested that 12 weekly yoga classes resulted in better function than usual
medical care.

A 2011 systematic review of clinical studies suggests that there is no sound evidence
that yoga improves asthma.

Types of Yoga

Hatha very general or any type of yoga poses; very slow pacesd
Vinyasa Basic poses
Ashtanga focuses on eight limbs; power yoga
Lyergar focuses on proper alignment
Bikram hot yoga

Beginner Yoga Poses @ https://yoga.com/poses?level=beginner&page=1

Bridge Pose
Upward facing dog
Cat Pose
Hare Pose
Easy Ploy Pose
Right Triangle Pose
Tree Pose
Cow Pose
Chair Pose
Garland Pose

View Beginners Yoga (20 minutes)

https://www.youtube.com/watch?v=v7AYKMP6rOE

Other Resources:
https://www.youtube.com/watch?v=oBu-pQG6sTY (Day 1) (30 min)
https://www.youtube.com/watch?v=TB2ISQZ5Mb0 (Day 2) (30 min)
References:

National Center for Complementary and Integrative Health (NCCIH). (2015). Yoga.
Retrieved from https://nccih.nih.gov/health/yoga
Yoga Poses. (2014). Ready for Yoga Class? Retrieved from https://yoga.com/poses
American Osteopathic Association. (n.d.). The Benefits of Yoga. Retrieved from
http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditionslibrary/general-health/Pages/yoga.aspx

Lesson 2 Handouts
Yoga

Yoga is a CAM mind body technique which uses various poses, breathing, and
meditation to connect the mind, body, and spirit

More and more individuals are using yoga as a complementary and alternative
medicine technique

Yoga is used to
o Reduce stress
o Reduce pain
o Better breathing
o Weight management
o Flexibility
o Increased strength
o Cardiovascular health

Types of Yoga
o Hatha
o Vinyasa
o Ashtanga
o Lyergar
o Bikram

Beginner Yoga Poses

o Bridge Pose
o Upward facing Dog
o Cat Pose
o Hare Pose
o Easy Ploy Pose
o Right Triangle Pose
o Tree Pose

o Cow Pose
o Chair Pose
o Garland Pose

Unit 5 CAM Project

Lesson 3 Lecture
Manipulative and Body Based Practice - Shiatsu
Lesson Summary: This lesson will focus on manipulative therapy of shiatsu. Students
will learn the history of shiatsu, the basics of practicing shiatsu, along with
understanding jitsu and kyo, and the meridians.
Manipulative and Body Based Practice
This CAM technique is used to restore balance by:

Restoring joint range of motion and body symmetry

Restoring balance of nervous activity
Restoring proper arterial, venous and lymphatic flow

Brief Description of Shiatsu

Acupressure
Finger pressure
Manipulation of joints
Organized, passive stretching
Rotation of the joints

Principles of Shiatsu

Heal ourselves and Heal others

Recognize Disharmony
Energy is Central to Health

History of Shiatsu
Shiatsu is a form of physical manipulation that was developed in Japan in the early 20
century.

The origins, from Chinese methods: Do-In and Anma.

Do-in is similar to Yoga and Anma resembles western massage.
These two techniques are the oldest recognized forms of medical treatment.
Anma was at the time Chinese medicine was introduced into the Japan Anma was
considered the safest and easiest method of treating the human body.

th

Shiatsu is now the gold standard for bodywork in Japan and many other countries in
the world because of its heavy focus on diagnosis.

The Basics of Shiatsu

Shiatsu: Shi (finger) Atsu (pressure) used to balance the bodies ki through hands-on
body work and eastern methodical diagnosis.

Tsubo: Accurate points (acu-points) along meridians that are known to be major
pools of energy for that meridian.
Meridians: Meridian lines are channels of living magnetic energy that are associated
with the functioning of organs.
Ki (Qi)(Chi): the life energy or life force that is present in every living being
This energy can become unbalanced (interfered with) and disrupt health.

Tips for Practicing Shiatsu

Dont press. Just be there.

Be tonus. This means dont do, just be ready to do.
Pull dont push
Always use both hands
Be continuous
Be natural

Jitsu and Kyo

There are kyo and jitsu aspects to each meridian

Jitsu is considered high energy
Kyo is low energy
Shiatsu allows the two to become balanced
Kyo and Jitsu is a cycle of cause and effect
Kyo causes the Jitsu which brings the body, mind, and spirit back to natural balance

The Meridians

Lung
Large Intestine
Spleen
Stomach
Heart
Small Intestine
Kidney
Bladder

Heart Constrictor
Triple Heater
Liver- Governing Organ
Gallbladder

In Shiatsu meridians are balanced with and appropriate combination of stretching and
pressure

Some meridians are considered more kyo (yin) and others more jitsu (yang) naturally

Health Benefits of Shiatsu

Relaxation
Back Pain
Headache
Premenstrual syndrome
Anxiety
Insomnia
Neck and shoulder pain
Tiredness
Recovery from injuries
Stress
Arthritis pain
Poor digestion
Constipation
Depression

References:
LiveStrong.com. (2015). The Benefits of Shiatsu Massage. Retrieved from
http://www.livestrong.com/article/127335-benefits-shiatsu-massage/
National Center for Complementary and Integrative Health (NCCIH). (2015). 6 Things
To Know About Massage Therapy for Health Purposes. Retrieved from
https://nccih.nih.gov/health/tips/massage

Lesson 3 Handout
Shiatsu

Shiatsu is a manipulative and body based practice used to restore balance by

o Restoring joint range of motion
o Restoring balance and nervous activity
o Restoring proper arterial, venous and lymphatic flow

The main concept behind shiatsu massage is that energy, qu or chi, circulates
along channels or meridians in the body.

When it flows freely, chi brings fresh, positive yang energy while carrying away
negative yin energy, keeping an individual physically, emotionally and spiritually
well.

Tips for Practicing Shiatsu

o Dont press
o Pull dont push
o Always use both hands
o Be continuous
o Be natural

Health benefits of Shiatsu

o Relaxation
o Back Pain
o Headache
o Anxiety
o Insomnia
o Neck/Shoulder Pain
o Tiredness
o Stress
o Arthritis Pain

o Poor Digestion
o Constipation
o Depression

Shiatsu 1 https://www.youtube.com/watch?v=HPOxO-1sJBo