Learn Zhanzhuang
(Standing Meditation)
and Yiquan
from Home.
Improve physical health, balance, relaxation, whole-body coordination, and practical martial arts skills—including footwork, force generation, and striking—through self-paced video courses and live instruction via Google Meet.
Zhanzhuang exercise is also known as “Post Standing”, “Pile Standing”, “Standing Pole”, “Standing Practice”, “Standing Meditation”, “Stand like a tree”, “Stand Still Be Fit”.
About Me
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.
During my travels in the Czech Republic and Peru, I also gave local people brief introductions to the basic practice of Zhanzhuang and Yiquan.
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.
Online Courses
Basic Zhanzhuang Online Course
Course Level: Beginner
This systematic, self-guided Zhanzhuang course helps beginners learn step by step through a structured 150-day program. It includes 15 instructional lessons, more than 130 guided practice videos, and English and Spanish subtitles.
The course introduces a gradual approach to standing practice, designed to support body awareness, relaxation, and the development of a consistent daily practice.
US $149
Advanced Zhanzhuang Online Course
Course Level: Intermediate
In this advanced Zhanzhuang online course, you will systematically learn the Combat Stance, its principal transformations, and the specific Yi designed for each stance.
Combat-step stances are practiced not only for health development but also as a foundation for combat training. The course is more physically and mentally demanding than basic Zhanzhuang, opening a new dimension of practice while supporting further improvement in body awareness, stability, coordination, and overall physical condition.
US $79
Zhanzhuang Special Stances
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.
US $69
Basic Shili(Force testing) Online Course
Course Level: Intermediate
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 Zhan Zhuang to more dynamic applications.
US $109
Basic Friction Stepping (Mocabu) Online Course
Course Level: Intermediate
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.
US $89
Combat Shili Integrated with Friction Stepping Online Course
Course Level: Advanced
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.
US $119
Latest Posts from Blog
Yiquan Staff Practice with my master
I was visiting my teacher Zhang Yongmou. This was a staff training lesson.
A regular Yiquan Shili class at my master’s
What a Yiquan Shili class looks like in China?
Learn Yiquan Shili from my master
When i was in China learning Yiquan Shili with my master in Apr.2023
Live class with my master from China 1
this is a Yiquan & Zhanzhuang class when I was visiting my master in China.
Live class with my master from China 2
this is a Yiquan & Zhanzhuang class when I was visiting my master in China.