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
Zhanzhuang Q&A
Zhanzhuang/Standing Meditation/ Standing Stances – Frequently Asked Questions (Part 1)
Wang Xiangzhai’s Yiquan Training System: the 7 Steps
Explore Wang Xiangzhai’s seven-step Yiquan training system—from Zhanzhuang, Shili, and Mocabu to Fali, Shisheng, Pushing Hands, and sparring.
Reactions to Zhanzhuang Exercise
When learning Zhanzhuang/Pile Standing/Standing Meditation, practitioners go through some notable reactions.
The Four Stages of Zhanzhuang Learning
Zhanzhuang exercise is usually known as “Post Standing”, “Pile Standing”, “Standing Pole”, “Standing Practice”, “Standing Meditation”, “Standing like a tree”, etc.
Master Zhang’s Mocabu demo 1
A clip of Master Zhang’s Mocabu demo Basic Zhanzhuang Online Course Course Level: Beginner This is a systematic self-study Zhanzhuang (Standing Meditation) course to develop
Where did Zhanzhuang originate from? How can we learn Zhanzhuang?
‘Not moving may be the key to health and longevity’, the ancient Chinese gradually created a health-maintenance methodology by mimicking a tree and named it Zhanzhuang.
Zhang Yongmou – Yiquan Park’s Living Master
Based on MasterYao Chengrong’s traditional Yiquan teaching method and Master Yu Yongnian’s modern Zhanzhuang health-preservation teaching method, Master Zhang Yongmou developed a new martial art training system, putting forward the concept of “Yiquan martial art training as a healthy lifestyle,” integrating philosophical thinking into both his health-oriented and combat-oriented students.
Yu Yongnian – Yiquan’s Healing Pioneer
During the Cultural Revolution, Yu Yongnian ’s spine was broken due to brutal mistreatment but was miraculously recovered by Zhanzhuang.
Who Inherited Yiquan from Master Wang Xiangzhai? The Story of Yao Zongxun & Sons
Yao Zongxun (姚宗勋), the successor of Master Wang Xiangzhai, founder of Yiquan, was one of the best martial artists in modern China.
My Lineage – Chinese Yiquan
My name is Song Gao (高松), I am an Yiquan/Zhanzhuang instructor, a 5th-generation Yiquan inheritor. My master is Zhang Yongmou (张勇谋), who learned Yiquan first from Master Yao Chengrong (姚承荣), son of Master Yao Zongxun (姚宗勋), and then from Master Yu Yongnian (于永年).
The Origins of Yiquan & The Legendary Wang Xiangzhai
Discover the origins of Yiquan, the ancient practice of Zhanzhuang, and how legendary martial arts master Wang Xiangzhai created modern Yiquan.