Lesson 1- the Expanding & Embracing Stance
This is a course preview to our Basic Zhanzhuang Online Course.
Zhanzhuang exercise is usually known as “Post Standing”, “Pile Standing”, “Standing Pole”, “Standing Practice”, “Standing Meditation”, “Standing like a tree” in the west.
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Zhanzhuang is the foundation of Yiquan, and the two should not be viewed as separate practices. They are listed under different sections on this course page simply to make them easier to find for people who are not yet familiar with Yiquan.
Course Level: Beginner
This is a systematic self-study Zhanzhuang (Standing Meditation) course to develop your body and mind to a greater level. Your health condition can be improved quickly.
Course Level: Intermediate
This course will challenge you but provide with you a new horizon of Zhanzhuang. You may obtain quicker and further health improvement.
Course Level: Advanced
The Tiger Stance, Dragon Stance, and One-Legged Stance are known as special stances—demanding postures that cultivate internal power, balance, and rootedness.
They require a profound grasp of body mechanics, relaxation, and the harmonious integration of mind and body.
Practicing these stances can elevate leg strength, whole-body balance, and coordination to extraordinary levels.
Course Level: Beginner
This course is designed for older adults, people who are physically weak, and those living with disabilities or limited mobility.
This course may also be suitable for people recovering from an injury or major surgery, as well as those experiencing reduced strength or mobility after illness or an extended period of inactivity.
Course Level: Beginner
As an interesting exercise that can be applied to health development, Shili (force testing) prepares basic movements for self-defense skills from Yiquan martial art system. This online course introduces 10 kinds of Shili training on the Parallel Step.
It’s a crucial step in Yiquan, bridging the static posture practice of Zhanzhuang to more dynamic applications.
Course Level: Beginner
This training introduces the fundamental & essential footwork of traditional Chinese martial arts—skills that can be seamlessly applied in real combat situations.
Friction Stepping can be practiced as an effective leg-strengthening exercise, building powerful legs while improving balance and footstep alignment.
Course Level: Intermediate
This course completes the first three steps of Yiquan. You will learn how to blend Combat Shili with Friction Stepping. This powerful integration will unlock whole-body coordination and bring your practice to a new level.
Course Level: Intermediate
Fali is the fourth step of the Yiquan system and focuses on generating power for real combat. After achieving a high level of whole-body integration through Zhanzhuang, Shili, and Friction Stepping, training shifts toward releasing that unified force in a split second.
Course Level: Advanced
In Yiquan, Fali is trained as the expression of explosive power for practical combat. In this course, the basic Fali movements are developed into functional striking methods. You will systematically study punches, kicks, palm strikes, as well as knee, elbow, and head strikes. These striking methods are practical combat techniques built upon the foundation of whole-body power.
Course Level: Advanced
Whole-body integration lies at the core of Yiquan training. Staff and sword practice brings together Zhanzhuang, Shili, footwork (Friction Stepping), Fali, and sound testing. Through this process, the body and the weapon become unified, allowing practitioners to refine and enhance whole-body power—even when without the weapons.
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.
After four years of training at Master Zhang’s Yiquan school, including three years as an assistant instructor, I became qualified to teach. I began teaching online in early 2020.
I traveled to the United States to teach Zhanzhuang and Yiquan in both 2024 and 2025.
I accepted my first two disciples in 2024: Hosh from Bisbee, Arizona, and Lyle from New York City. In 2026, Gregor from Slovenia became my third disciple.
In 2026, I largely achieved my goal of becoming a full-time Yiquan teacher.
