A lesson preview (basic Shili course)

Lesson 1: Fu-An Shili

This is a course preview to our Basic Shili Online Course.

English is not my first language, turning on the subtitles may help you best understand the instructions. 

To turn on subtitles: click on “CC” at the bottom right of the video player.

This course are being translated into Spanish by my student from Argentina, the Spanish subtitles will be attached soon.

Characteristics of  


  is a special exercise. It’s aerobic, very gentle, and doesn’t require much movement. No warm-ups before the exercise or ending routines are required. What you need is just a place (either indoor or outdoor) with good air circulation.   has a large number of postures (stances are the technical term), but there is only one basic posture which can be transformed into all other postures. So, when you master the one posture, it’s only a matter of time to master all of them. From this perspective,   is not a complex skill to learn.


The  training time of   can be adjusted by oneself. In general, practitioners start from 5 minutes and increase progressively up to one hour. However, a 5-min   has health benefits, too. So   is quite accessible since no minimum “dose” of time is required. In fact, men, women, seniors, juniors, the weak or strong, all can practice   according to their own situation at their preferred time and place.


There are usually four stages of the   learning process and there are various reactions during beginning stages of  .


Healing aspect of  

In general,   can correct and build a stronger body. With   postures, young men with hunchbacks can be corrected. Dysfunctional feet, knees, or legs can be fixed to a great extent. The middle-aged suffering from back/shoulder/neck/muscle pain, hemorrhoids, insomnia, bad digestion, etc., can expect to get rid of those with consistent practice of   over time.


  is the best option for the weak or elderly as   can gradually and constantly enhance their immune system – the human body’s own defense mechanisms. According to Dr. Yu’s clinical experimentation and tests, many kinds of chronic diseases such as chronic tracheitis, chronic gastroenteritis, chronic hepatitis, cardiopathy, high blood pressure(hypertension), neurasthenic, chronic rheumatoid arthritis and similar rheumatoid arthritis, adipoma, goiter, etc., may obtain unbelievable beneficial effects after   practice.


We only listed some of the health applications of  . There are more. Every day practitioners are discovering new benefits of this amazing exercise.



Why can   cure diseases?


  is not only standing still. It is not only meditation, either. The system of   training is a combination of physical and mental aspects. The physical and mental activities are not separate from each other in this exercise. Hence, both the physiological and psychological functions of the body are cumulatively strengthened. Why   heals is a huge topic. Dr. Yu had written many books about it. In this article, we are going to focus on how   is able to nourish the blood. We will talk more in our blog posts.


During  , the body is held relatively unchanged in correct structures and there is constant contraction and loosening between muscles and bones. This will mobilize blood vessels, which promotes blood circulation. Dr. Yu listed the following figures in the book of “  and Search of Wu” (Yu Yongnian, 2005, Shanxi Science and Technology Press).


After one hour of   the composition of the blood may sensibly change:

  1. up to 1520 000 additional erythrocytes (red blood cells) per cm3 of blood,
  2. up to 3650 additional hem leukocytes (white blood cells) per cm3 of blood,
  3. up to 3.2 gram of additional hemoglobin per cm3 of blood.


Red blood cells are able to carry oxygen so efficiently because of the hemoglobin they contain. Increase of hemoglobin can directly impact the quantity of oxygen. With this additional amount of oxygen brought to the organ systems, one will be in a special state of relaxation and wellbeing.  This is why   has particularly good results in treating neurasthenia, arthritis, angina, cirrhosis, cardiovascular diseases, etc.





Recommended for special people

The most important characteristic of   as a healing method is that there is no side-effect. From the medicine point of view, there are not so many optional exercises for people who are too weak to sit or stand and people with special diseases i.e., cardiovascular diseases.   is the best option for those people. There are lying-down postures, supported postures, sitting postures, standing postures, practitioners can choose appropriate postures and control the physical effort precisely by the time of practicing.

To conclude, with thousands of years of development and the support of Yiquan martial artists and medical professionals in the last 100 years,   has brought together the essence of Chinese well-being philosophies and western sciences as a mature, thorough and complete method of health maintenance and improvement. If you want to know more about   as a healing method, reading Dr. Yu’s books is a good start. Here are three recommendations:

< Zhan Zhuang and The Search of Wu > (Chinese, English versions)

<Zhan Zhuang: The Art of Nourishing Life> (Chinese, English, French versions)

< Zhan Zhuang and Dao De Jing> (Chinese version)


Sign up for live classes now, cancel any time.

Membership Plan

$ 59 Monthly
  • 2 classes every weekend
  • 8 classes in total for a month
  • All classes are recorded and shared
yellow diamond shape

Class Features

An ancient secret exercise adopted to align body and mind, enhance immunity, cure chronic diseases, etc.

Group meetings by Zoom

A live streaming setting that lets you learn the challenging standing meditation correctly and efficiently.

A global, welcoming community

Current class members are from UK, USA, Austria, Australia, Mexico, Slovenia and still expanding. 

About the instructor

I am Song GAO, Yiquan inheritor& instructor, Zhanzhuang expert in health & wellness.

I was born in 1987 and grew up in a village in China. I began professional Yiquan and Zhanzhuang training with Master Zhang Yongmou, a fourth-generation Yiquan inheritor, in 2016.

Master Zhang’s teaching method and my own effort made me a qualified teacher with 4-year training, including 3 years of assistant teaching experience in his Yiquan school. I had taught Zhanzhuang & Yiquan in Czech and Peru before teaching by instructional videos in 2020. I became a full-time teacher in 2021. 

yiquan zhanzhuang standing meditation song gao stance post standing pile

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