Yiquan & Zhanzhuang Online Video Courses

Explore our step-by-step Yiquan and Zhanzhuang online courses, from beginner standing meditation and health-focused practice to advanced martial arts training. 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.

Zhanzhuang Courses

Zhanzhuang is an exercise also known as “Post Standing”, “Pile Standing”, “Standing Pole”, “Standing Still Practice”, “Standing Meditation”, “Stand like a tree”, “Stand Still Be Fit”, etc.

Zhanzhuang Course 1：US $149

Beginner Zhanzhuang Training (Health Stances)

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.

Zhanzhuang Course 2：US $79

Advanced Zhanzhuang Training (Combat Stances)

Course Level: Intermediate

In this advanced Zhanzhuang 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.

Zhanzhuang Course 3：US $69

Special Zhanzhuang Stances Training

Course Level: Advanced

The highly advanced stances introduced in this course are designed for experienced Zhanzhuang practitioners.

The Tiger Stance, Dragon Stance, and One-Legged Stance are collectively known as the Special Stances. These demanding postures develop leg strength, balance, whole-body coordination, rootedness, and a deeper integration of mind and body.

Zhanzhuang Course 4：US $10

Zhanzhuang for the Elderly, the Weak, and People with Limited Mobility

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.

Yiquan Courses

Yiquan Course 1：US $109

Basic Shili Training (Parallel-step Shili)

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.

Yiquan Course 2：US $89

Basic Friction Stepping Training (Mocabu)

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.

Yiquan Course 3：US $119

Combat Shili and Advanced Friction Stepping Training

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.

Yiquan Course 4：US $119

Yiquan Fali/Fajin Training

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.

Yiquan Course 5：US $129

Yiquan Striking Training (Advanced Fali)

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.

Yiquan Course 6：US $99

Yiquan Staff & Sword Weapons Training

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.

Course Guide and Recommended Learning Path

Below is the recommended order for taking the courses:

A. Basic Zhanzhuang (Zhanzhuang Course 1)

B. Basic Shili (Yiquan Course 1)

C. Basic Friction Stepping (Yiquan Course 2)

For students whose primary goal is health and wellness, these three courses are highly recommended. Begin with Course A, and after practicing it for a few weeks, you can take Courses B and C together or one after another.

D. Advanced Zhanzhuang (Zhanzhuang Course 2)

E. Combat Shili and Advanced Friction Stepping (Yiquan Course 3)

F. Yiquan Fali (Yiquan Course 4)

G. Yiquan Striking (Yiquan Course 5)

H. Yiquan Staff & Sword (Yiquan Course 6)

I. Zhanzhuang Special Stances (Zhanzhuang Course 3: Recommended after Course D for those who wish to deepen their Zhanzhuang practice first.)

For students interested in Yiquan for martial arts or who wish to study it seriously, we recommend taking Courses A through I in sequence.
If your interest is solely in Zhanzhuang, the three Zhanzhuang courses (A, D, and I) will provide a complete learning path.

J. Zhanzhuang Course 4 is intended for people with specific health conditions or limited mobility. You can review the course details and decide whether it is appropriate for your individual needs.

If you would like to purchase all of the courses at once, I am happy to offer a 10% bundle discount (contact me to get it, please).

Course Features

Support for Health & Well-Being

Systematic, step-by-step online training in Zhanzhuang and Yiquan for health, well-being, and martial arts development.

Easy steps to follow

A complete, systematic, highly effective training method – as close as possible to training directly with Song Gao.

Clear video demos

Quality instructional videos and many practicing/drill videos – so you can study and practice diligently!

Course Feedback and Kind Words

I am a female US citizen living in Ecuador. I have been practicing the poses regularly but have not been able to complete the 45-minute lessons recently. I am 70 years old and the standing meditation is very good for my health and vitality. When I was in my 40s I had a Chinese teacher who taught me a tai chi form and meditation techniques etc. He lived a long way from me so I only saw him once a month. After a few years he told me I needed to start doing standing meditation. I said that I had been doing standing like a tree already for a couple years. ½ hour every day. He said that he knew I was doing something because I had the strongest legs of any of his students! (He had hundreds of students and many of them were male, accomplished martial artists.) He told me to never stop doing it. Dr. Wu passed away about 24 years ago. About 10 years ago I ceased doing the standing meditation. I felt remorseful because I had not obeyed my teacher's instruction, That is why I decided to take your online course. The mental visualization and rocking poses have added something new to my practice.When I left the US about 9 months ago I had brown hair with grey sprinkled in, but recently I noticed that the grey hair has decreased . You expect to get more grey hair with time-not less. I have very little gray hair now. I think Yiquan has to be partly responsible for that. I have to remind myself of my age because I don't feel old.Thank you for sharing your knowledge with people around the world.

Lorrie, 70s, Ecuador

By email on 12 Jun 2024

Hi Song, I want to let you know that I am very happy with this program you that you have developed and are developing. I feel like it is a very good fit for me.

Mark, from NC, USA

By whatsapp on 30 Jul 2026

Thank you so much. Absolutely an amazing course. I have been in the internal arts for approximately 40 years. I am an 8th degree master teacher and Wu Dan Silat. So this information came pretty easy to me. I’ve also studied tai chi for many years. I really enjoy this training. It is so good for health and spiritual. Blessings to you, my friend. Looking forward to continue training. I have a great deal of knowledge when it comes to martial art applications. Being that this is a natural style everything really comes alive. If you happen to have further advanced stuff in the future coming, let me know. Again, thank you for the certificate. I’m letting many of my students know about this course. Peace and God bless to you.

Brad

By email on 8 May 2026

I am really happy seeing your detailed and comprehensive courses and i purchased quite a few of them, So i can practice at home and staying integrated and improving so my health. You are a great teacher! I showed some videos to a friend, and she was astonished about your nice presentations and your accuracy.

Rainer

By email on 2 Apr 2026

I have been taking my time and building up things slowly as I am a few months from my 70th birthday. At the moment I have been doing an hour in the morning and an hour in the afternoon and seem to be progressing without any injury. Six months of constant training have cleared up a lot of old martial arts injuries and of that I am grateful. I like your method with a little more movement as in the past my Zhan Zhuang teacher had me standing without any movement for 45 minutes at a time holding one position. It produced results, albeit more slowly than your method, but was a very unpleasant way to train.

Tony, 70s

By email on 4 Nov 2025

I was taught not to move for the standing Yiquan but have been experimenting with your moving techniques and when I keep them very small I can feel the internal power in my hands and arms and lower dan tien… sometimes after longer periods even in my legs and feet. Thanks so much. You are a good teacher and the videos are easy to understand and follow.

Bruce

By email on 19 Sep 2025

Getting back to me so quickly is very encouraging to me. Not only does it suggest your diligence and intent, I also receive it a sign of your kindness and passion for your craft.Not sure why I'm responding to you again other than to connect person to person I guess. I've purchased your intro class now and just started going through it and felt compelled to reach out and share. I'm sure you are busy and juggle a lot with your in-person and online teaching support, which I don't want to distract you from or be a burden of any kind.I guess my primary reason for emailing again is out of support and encouragement for what you are doing. From my rookie understanding it is one of those things that is incredibly difficult to transmit without in-person contact. With that awareness, I can only imagine how challenging and controversial your journey of creating online content may have been and continue to be. I share this awareness and want to voice my support as a like-minded spirit who appreciates and is passionate about improving our world as best we can. Although difficult, creating "stream-entry" points that are accessible as possible is something I believe in, cherish and desire to create.With kindness, gratitude and solidarity,

Nathan

By email on 9 Sep 2025

I've done a lot a Qigong sets (8 brocades, Yin Jin Jing, Bruce Frantzis' stuff, etc) but I've felt more benefits from just standing. For me, standing feels like getting down to the essence of what Qigong is trying to also accomplish.

Jonnathan

By whatsApp on 2 Sep 2025

I recently got a facelift and the medical people have been speculating why I am healing much faster than people 20 years younger. I told them it is because of practices I have learned from Chinese culture to develop chi, ojas, and shen.

Lorrie, 70s, Ecuador

By email on 28 Jul 2025

I am enjoying, and very excited about, the Yiquan Basic Zhangzhuang Course. I will be practicing lesson nine tomorrow.

Gino

By email on 22 Jul 2025

Zhanzhuang is unparalleled! I stand outside in the mornings facing the trees. I imagine the energy from the heavens coming down through the top of my head and filling my body.

Rick, 60s from PA, USA

By email on 22 Jul 2025

I recently purchased the Basic Zhanzhuang Online Course and have just finished going through the lessons. I'm now starting the practice videos and wanted to say how much I'm enjoying the course. Thank you for creating such a wonderful program. The video quality is excellent, and your instruction is clear and easy to follow.

Matt from Michigan, USA

By email on 16 Jun 2025

I am 51 years old and I live in Nice in the south of France. I've practiced Yi Quan for a few months 20 years ago. My teacher left the area to settle at the other end of France, so I could no longer benefit from his teachings. Since then, I have been looking to meet another teacher but I have never found someone with whom I could continue my practice. I've discover your YouTube channel since and also your website. Today I decided to begin the practice by following your courses and I have to say this is the best and the most complete formula I've been able to find regarding Yi Quan practice on to this day. So I wanted to introduce myself, greet you and thank you for the work you have done and do and for the resources you make available to those who wish to practice Yi Quan.

Nicolas from France

By email on 12 May 2025

I have been following your work since the beginning when I discovered your YouTube channel during the depths of the Pandemic. I joined your website and have purchased and practice the offerings in your courses there. Having studied Chi Kung for over the last 30 plus years, I have found your courses and instruction in the art of ZHANZHUANG as some of the best, if not the best, currently available on this very esoteric form of chikung.

Mark from St. Louis, USA

By email on 11 May 2025

I have been practicing Zhanzhuang for about 2 months so far when I found your Youtube channel. Now I've been able to practice daily for 40min using your videos and it makes the time move much quicker. You are a great teacher and explain everything very well! I am interested in learning Yiquan, have signed up for your newsletter, and will most likely buy your courses to learn the Yiquan system.

Dan

By email on 10 Oct 2024

I appreciate all the work that went into this. It is a lifeline for me, because it is very hard to find a qualified Yiquan teacher in this part of the world. I'm currently doing the 30 min practice sessions, and I do think my legs are starting to get a bit stronger and less painful.Thanks again.

Jonathan

By email on 12 Jun 2024

My condition continues to improve and I did this as a test and it was easy! So after 12 weeks of doing the Laying Down Stance I can start cautiously doing the Standing Stances. I am very happy. Thanks for all your replies to my emails and your personal attention. You have a very effective Beginning Zhanzhuang course and you are a wonderful teacher. I am so glad I found Yiquan Park. I have started back to Physical Therapy for the sciatica, and the hernia repair is more or less healed.

Rick, 60's, from Pennsylvania, USA

By email on 23 Feb 2023

I woke up this morning for the first time in over 4 months with no pain. This is a huge thing for me and I am very pleased. Now I can go back to physical therapy for the sciatica. I am still doing Zhanzhuang in the lying down stance and hope to eventually do the sitting stance and even the standing positions. I plan to do Zhanzhuang consistently for the rest of my life and hope to even learn Yiquan. I have 2 artificial hips and it may be a tremendous challenge to me. You have been a great inspiration to me. Thank you so much.

Rick, 60's, from Pennsylvania, USA

By email on 10 Feb 2023

All in all, I am benefiting greatly from your course both health-wise and in terms of my karate techniques. I see and feel what has been insufficient so far despite intensive practice.

Andreas, from Germany

By email on 1 Feb 2023

My blood pressure hasn’t decreased much but I am noticeably physically stronger, have more energy and my sinuses which were very chronic have shown some good improvement. Amazing leg strength. When I first started standing before finding your instruction in which I was completely motionless, at about 7 to 8 minutes I would shake violently which I understood to be normal and a process of releasing old trauma. Now I hardly shake at all nor have I encountered some of the other effects such as tingling, heat differential and I actually hardly sweat at all when I do the exercises with movement.

Richard

By email on 19 Jan 2023

As a beginner I find following the online course very beneficial to me, helping me build the foundation for the weekly classes. Also I feel a sense of accomplishment completing the course outline each week. As I struggle to focus with standing, following along with the video sessions with you, feels like I have an instructor with me making it easier to stand. 15 min is much easier now for me compared to 12 months ago.With this practice method following with the video and weekly classes I'm sure I will be standing comfortably for longer periods of time as I progress with the daily practice. My overall pain and discomfort in the body is improving slowly. I already noticed a difference since our first session a few weeks ago with my shoulders being more relaxed.Just wanted to share this training method I'm using with your online and video courses. Its working for me.

John, 50's, from New Jersey, USA

By email on 13 Sep 2022

For anyone who wants to learn Yiquan or ZhanZhuang, lessons with Song are a game changer. After years of reading books and trying to pick things up from videos, I learned more in one session with Song than in years of struggling on my own. After 3 months of practice I experience a lot less pain from chronic back , hip and knee problems.

JP, 60's, from Petaluma, USA

By email on 13 Jan 2022

Yiquan, and Song's instruction, manages to be both easily accessible to beginners and still immensely deep. The time I spend practicing Yiquan is often the most valuable of my day - and the internal experience of the practice is far more engaging than it might appear. The practice has both the physical benefits of exercise as well as the mental benefits of meditation for the last 7 months. It has contributed significantly to both my physical and mental resilience and balance.

David, 20's, from the UK

By email on 23 Mar 2022

It’s been two months since I started studying.I’ve experienced gains in my overall strength, balance, agility and whole body connectivity. I’m glad I committed to this training because I would never have experienced these gains on my own.

Branko, 40's, from Australia

By email on Apr 2022

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Got questions or inquiries? Send an mail to song@yiquanpark.com or add my whatsapp: +8613035038284