Online Courses

Our courses make it possible for anyone to learn Zhanzhuang & Yiquan from home.
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Zhanzhuang Courses

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

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  .

03

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.

 

04

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.

 

 

 

05

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)

 

Basic Zhanzhuang Online Course

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.

yiquan zhanzhuang cheng bao stance chinese martial art

Advanced Zhanzhuang Online Course

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.

yiquan zhanzhuang combat stance Chinese martial art standing meditation combat stance

Shili (Force Testing) Courses

In the Shili exercise, we move Zhanzhuang stances in specially designed movements, which is called Shili, a Chinese word for force-testing. The alignment and balancing you have achieved by Zhanzhuang will be broken when the stances begin to move and will be rebalanced and enhanced by Shili. You will achieve another level of alignment and balancing with enough Shili practice and because of that Shili is highly recommended to health-oriented students, too.

Basic Shili Online Course

Course Requirement: Advanced Beginner of Zhanzhuang

Shili(试力) is the name for force-testing training in the Yiquan martial art system. It is an extraordinary exercise for health development and basic movements for self-defense skills. This online course introduces 10 kinds of Shili training on the Parallel Step.

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  .

03

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.

 

04

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.

 

 

 

05

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)

 

yellow diamond shape

Course Features

Possibly the best online courses on this topic – Zhanzhuang, Yiquan, Health Improvement– results can be delivered!

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!

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  .

03

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.

 

04

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.

 

 

 

05

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)

 

Course Feedbacks

I can’t believe I just did the Holding and Pressing standing stance with the Yi of In a Lake. 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
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
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
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
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 from New Jersey
Email on 13 Sep 2022
yellow diamond shape

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

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  .

03

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.

 

04

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.

 

 

 

05

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)