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the most authentic martial arts and holistic wellness education directly from shaolin warrior monks

year 1 membership content

The curriculum presented below is based on Shifu Shi Yanjun’s 35 years of expertise and research in the Martial Arts and Holistic Wellness field. 

The high level of Martial Arts is measured by strength, fist position, Qi, and psychology. Being able to determine an appropriate balance between hard and soft is required for all styles of martial arts and the embodiment of integrating the “internal and external” forces. Force means “Yang” and mercy means “Yin”. 

The phrase “cats hide their paws” (from Laozi) means the smartest thing seems stupid and simple. The monks use this term to explain the high-level martial arts are neither complicated nor beautiful, but practical. 

You will only be a complete Martial Artist when you understand that at a high level there are no styles, only Kung Fu. 

Month 1

In the first month, we will cover three modules: The Importance of Exercise, The Importance of Body Posture, and Warm-Up Exercises. 

The importance of Exercise

  1. Why is movement so important?
  2. What is the solution to avoiding health risks?
  3. Active rest position
  4. Walking
  5. Running
  6. Consider stretching
  7. Strength training
  8. It’s all about balance

The importance of Body Posture

  1. Posture matters
  2. What does posture mean?
  3. The problems with bad posture
  4. How can I check my posture?
  5. The importance of head and spine alignment
  6. What is good posture?
  7. How can I improve my posture? (*Including practical stances from Shaolin Quan, Meihua Quan, and Wing Chun Quan)
  8. Body relaxation

Warm-up exercises

  1. Stretching (neck, shoulders, torso, back, hamstrings, knees, and ankles) 
  2. Core body movements (monkey and elephant walk, practice and medical benefits)
  3. Planks (health benefits, muscles work, 10 plank variations, how to improve plank time, risks and common mistakes)
  4. Push-ups (health benefits, muscles work, 7 push-ups variations, how to improve push-ups, risks and common mistakes)
  5. Jumping (medical benefits, skipping rope and 360 turn jump)

month 2

In the second month, we will cover two modules: Qigong & Qi and Qigong breathing for health.

qigong & qi

  1. Qigong introduction
  2. Qigong taboos
  3. Qigong and martial arts
  4. Qigong and Yin & Yang theory
  5. Qi introduction
  6. Qi training and nature
  7. Types of Qi
  8. Dantian

qigong breathing for health

  1. Breathing introduction
  2. Dantian breathing benefits
  3. Qigong and healing
  4. Six breathing types (demonstration, instruction, and theory): 

He

Xu

Hu

Xi (4)

Chui

Xi (1)

month 3

In the third month, we will cover four modules: Basic fist forms, Stance training, Shaolin Ancient Techniques, and Qigong Practice.

basic fist forms

  1. Fist (How to form a fist; Parts of the fist; Stationary varieties of fists; Fists varieties in movement)
  2. Palm (Introduction: Reference to Traditional Chinese Medicine and Medical reasons for palm appearance and feel; Types of palms; Parts of the palm; Stationary varieties of palms; Palms varieties in movement)
  3. Hook (Introduction with reference for Acupuncture Meridians; How to form a hook; Parts of the hook; Varieties of hooks)
  4. Claw (Tiger, Eagle, Dragon, Mantis, and 7 Star claws)

Stance training

For each type of stance we will discuss why do we do the stance, how to practice, the muscle involved, precautions to avoid injuries, breathing during stance practice, demo, and practice. 

  1. Introduction – Stances in Martial Arts
  2. Ma Bu (马步 – Horse Stance)
  3. Gong Bu (弓步 – Bow and Arrow Stance)
  4. Pu Bu (扑步 – Crouch or Flat Stance) 
  5. Xie Bu (歇步 – Resting or Twist Stance)
  6. Xu Bu (虚步 – Empty Stance)

shaolin ancient techniques

  1. Energy medicine introduction
  2. Face mapping
  3. Hair combing and head tapping
  4. Eyes rubbing and movement
  5. Face rubbing
  6. Ear ringing
  7. Tapping the cheeckbones

Qigong practice

The Qigong warm-up routine is required to start every practice. The stances for Ba Duan Jin (8 Brocade Qigong) will be decomposed in movements and explained in detail. 

  1. Qigong Warm-up Routine
  2. Hands Support the Sky Healing Qigong Routine
  3. Ba Duan Jin Introduction
  4. Ba Duan Jin Medical Benefits

 

BONUS: Identify the location of the Baihui (GV20 Governing Vessel Meridian), Yuzhen (BL9 Bladder Meridian), Fengchi (GB20 Gall Bladder Meridian), and Sibai (ST2 Stomach Meridian) acupoints. 

month 4

In the fourth month, we will cover four modules: Stands training, Shaolin Fist from Wu Bu Quan, Zhan Zhuang (standing like a tree), and Qigong practice. 

stands training

The purpose of stand training is to seek movement in stillness where the harmonious and smooth circulation of blood and Qi are achieved. The stand is correlated with breathing in movement. 

  1. Hunyuan Stand
  2. Siping Stand 
  3. Concentration of Mind

wu bu quan (五步拳)

Wu Bu Quan is the first Shaolin Quan fist form. 

 

  1. Demonstration of the form
  2. Fist forms included in the form
  3. Stances included in the form 
  4. Dynamics of the form 
  5. Technical aspects of the form 
  6. Breathing 
  7. Challenge – perform Wu Bu Quan both sides for brain body coordination

zhan zhuang

The purpose of Zhan Zhuang or Standing like a tree is to build up and release the natural flow of Qi as well as reversing the process of body decay. It raises the body and mind to high levels of fitness. Zhan Zhuang consists of 9 stands. 

  1. Zhan Zhuang Introduction
  2. Zhan Zhuang Stance 1
  3. Zhan Zhuang Breathing
  4. Zhan Zhuang Mind Control and Relaxation

qigong practice

Ba Duan Jin practice consists of eight stances. Before practicing the routine, perform the Qigong warm-up. 

  1. Ba Duan Jin Stance 1
  2. Ba Duan Jin Stance 2
  3. Ba Duan Jin Stance 3
  4. Revise Ba Duan Jin Stances 1,2, and 3

BONUS: Identify the location of the Dan Zhong (CV17 Conception Vessel Meridian), Hui Yin (CV1 Conception Vessel Meridian), Ming Men (GV4 Governor Vessel Meridian), Shen Shu (BL23 Bladder Meridian), and Yong Quan (KI1 Kidney Meridian) acupoints. 

month 5

In the fifth month, we will cover three modules: Hand & Eyes training, Shaolin Fist from Lian Huan Quan, and Qigong practice. 

Hand & Eyes training

The hand-eye training aims to increase the flexibility of the tendons and ligaments.  The movement involves hardness and softness, tightness and looseness.  

  1. Shoulders relaxation techniques
  2. Wrist movement (coordinate the eyes training with wrist and hands)
  3. Leading eyes training with both hands 

lian huan quan (连环拳)

Lian Huan Quan is the second Shaolin Quan fist form. 

  1. Demonstration of the form
  2. Fist forms included in the form
  3. Stances included in the form 
  4. Dynamics of the form 
  5. Technical aspects of the form 
  6. Breathing 

Qigong practice

Ba Duan Jin practice consists of eight stances. Before practicing the routine, perform the Qigong warm-up. 

  1. Ba Duan Jin Stance 4
  2. Ba Duan Jin Stance 5
  3. Ba Duan Jin Stance 6
  4. Revise Ba Duan Jin Stances 1,2,3,4,5, and 6

BONUS: Identify Bladder Meridian pathway and medical applications. 

month 6

In the sixth month, we will cover two modules: Waist training, Shaolin Fist First Duan Basics, Cloud Hands, and Qigong practice.

Waist training

In martial arts, waist flexibility is crucial as leg flexibility. The waist must be as supple as a snake. Practicing martial arts without a flexible waist, you will never achieve mastery level. 

  1. Bending the waist forward and sideways
  2. Twisting, turning, and overturning the waist 
  3. Springing, swinging and suspending the waist
  4. Bridging and rubbing the waist 

shaolin fist first duan basics

  1. Demonstration of the form
  2. Fist forms included in the form
  3. Stances included in the form 
  4. Dynamics of the form
  5. Breathing 

cloud hands

Waist flexibility is crucial for health. Cloud hands practice requires waist movement and balance. The move helps to cultivate the Qi by integrating the mind, spirit, and body. The correct practice helps to clear meridian blockages and stimulate internal organ functioning. 

qigong practice

  1. Ba Duan Jin Stance 7
  2. Ba Duan Jin Stance 8
  3. Revise the stances of Ba Duan Jin

grading & certification

The grading is optional. Forms grading does not require an additional fee. 

To ensure you progress well, grading your forms and receive feedback is very important. At this point, you can grade Wu Bu QuanLian Huan Quan,, and Ba Duan Jin.

For each form, if you achieve a grade between 6 and 8 points, you will receive a Completion Certificate. If your grade is above 8 points, you will receive a Certificate of Achievement from the International Shaolin Wushu Federation

If the form is not up to standard, you have the option to grade it again in six months’ time.  You can only grade a form twice. To grade the forms, you must record yourself and post the video in the Facebook Inner Circle in the Grading section. 

Shifu Shi Yanjun will analyze your form and will give you personalized feedback on your performance.

month 7

In the seventh month, we will cover two modules: Wing Chun Basics, First Form of Wing Chun, Xiao Nian Tou, Zhan Zhuang (Standing like a tree), and Qigong practice. 

wing chun basics

  1. The basic principle of Wing Chun: simplicity, directness, economy of movement, minimum strength, practicality
  2. The centerline theory
  3. Basic stance

xiao nian tou form

Xiao Nian Tou (Mandarin) or Sil Lum Tao (Cantonese) is the first fist form of Wing Chun Quan. The form focus is to improve balance, cultivating force and Qi, strength, and flexibility in the wrist joints.  

  1. Demonstration of the form
  2. Fist forms included in the form
  3. Stances included in the form 
  4. Dynamics of the form
  5. Technical aspects of the form
  6. Breathing 

zhan zhuang

The purpose of Zhan Zhuang or Standing like a tree is to build up and release the natural flow of Qi as well as reversing the process of body decay. It raises the body and mind to high levels of fitness. Zhan Zhuang consists of 9 stands. 

  1. Zhan Zhuang Stand 2

qigong practice

In this section two, Qigong exercises will be taught. The first routine is beneficial for healing the waist and kidney area. The kidney is the organ of longevity. The second routine is for feet and activates the meridians area. 

  1. Pull back to loosen up the shoulders healing Qigong
  2. Feet exercises healing Qigong 

month 8

In the eight-month, we will cover two modules: Meihua Quan Stances and Meihua Quan Wushi form. 

meihua quan stances

The Meihua Quan stances are Qigong stances that correlate the body alignment with meridians and breathing. 

  1. Da Shi (Lungs and Large Intestine)
  2. Shun Shi (Kidney and Bladder)
  3. Ao Shi (Liver and Gall Bladder)
  4. Xiao Shi (Heart, Pericardium, Small Intestine, and Triple Burner)
  5. Bai Shi (Stomach and Spleen)

meihua quan wushi form

The first form of Meihua Quan is called Wushi and consists of transitions between five static stances with dynamic movements. 

  1. Demonstration of the form
  2. Fist forms included in the form
  3. Stances included in the form 
  4. Dynamics of the form
  5. Technical aspects of the form
  6. Breathing 

month 9

In the ninth-month, we will cover two modules: Taiji Basics and Yang Style Taiji 8 Steps. 

Taiji Basics

Taiji Quan is the art of softness containing hardness.

  1. Hands in Taiji
  2. Body static techniques
  3. Preparatory posture
  4. Begining the form posture
  5. Closing the form posture

CHEN style taiji 8 steps form

The 8 steps form is an introductory form for the Chen Style Taiji Quan and consists of 8 steps using soft and hard movements correlated with breathing. 

  1. Demonstration of the form
  2. Fist forms included in the form
  3. Stances included in the form 
  4. Dynamics of the form
  5. Technical aspects of the form
  6. Breathing 

month 10

In the tenth-month, we will cover two modules: Footwork (kicks and swings) and Medical Qigong (hand striking exercises) for the upper body. Each section for the Medical Qigong will include a demonstration, how to practice, medical benefits, and specific acupoints.

footwork in martial arts

  1. Front kick
  2. Oblique kick
  3. Sideward kick
  4. Outward swing
  5. Inward swing
  6. Backward kick
  7. Snap kick
  8. Heel kick

medical qigong (Hand striking exercises)

  1. Introduction
  2. Strike the hand
  3. Strike the elbow
  4. Strike the neck and shoulders
  5. Strike the shoulder blade
  6. Strike the lower sternum

month 11

In the eleventh month, we will cover two modules: Sanda (Shaolin boxing) Basics, and Medical Qigong (hand striking exercises) for the middle and lower body. Each section for the Medical Qigong will include a demonstration, how to practice, medical benefits, and specific acupoints. 

sanda (Shaolin Boxing) basics

  1. Basic punches (straight punch, cross punch, hook, uppercut)
  2. Basic kicks (front, side, round, hook, crescent, stomp, back, and sweeping kicks).
  3. Basic steps
  4. Knee strikes
  5. Combination techniques

MEDICAL QIGONG (HAND STRIKING EXERCISES)

  1. Strike the top of the ribs
  2. Strike the belly button
  3. Strike the side of the buttocks
  4. Strike the lower back
  5. Strike the football

month 12

In the twelve-month, we will cover two modules: Shaolin 1st Duan Form and Creating several 10 minutes routines for wellness and longevity. 

shaolin 1st duan form

  1. Demonstration of the form
  2. Fist forms included in the form
  3. Stances included in the form 
  4. Dynamics of the form
  5. Technical aspects of the form
  6. Breathing 

10 MINUTES ROUTINES FOR WELLNESS AND LONGEVITY​

In this section, we will bring together elements learned to create several 10 minutes routine for wellness and longevity. In the same time, forms learned: Ba Duan Jin, Meihua Quan Wushi, and Yang Taiji 8 step must be practiced in preparation for grading. 

grading and certification

The grading is optional. Forms grading does not require an additional fee. 

To ensure you progress well, grading your forms and receive feedback is very important. At this point, you can grade Wu Bu QuanLian Huan Quan, Xiao Nian Tou, Meihua Quan Wushi, Yang Taiji 8 Steps, and Ba Duan Jin.

If you achieve a grade between 6 and 8 points for each form, you will receive a Completion Certificate. If your grade is 8 points or above, you will receive a Certificate of Achievement from the International Shaolin Wushu Federation or, when appropriate, from the International Meihua Quan Federation. You can only grade one form twice. Therefore if you believe you will not achieve minimum of 8 points, you can delay the grading for another six months. If you acquired a Certificate of Achievement the first time, it is not required to grade again. 

To grade the forms, you must record yourself and post the video in the Facebook Inner Circle in the Grading section. 

Shifu Shi Yanjun will analyze your form and will give you personalized feedback on your performance.

professional duanwei grading and certification

The grading is optional and requires the student to be 18 years of age minimum. Duanwei grading requires an additional fee. 

Duanwei System is a hierarchical system used to evaluate the professional level of Martial Arts practitioners. 

The skills a practitioner must demonstrate during the form presentation are explosive power, the flow of the movements, precision in a stance, speed, eye – movement coordination, and Qi.  

For the first professional level of Duanwei, three forms must be presented for the Shaolin Quan (Wu Bu Quan, Lian Huan Quan, and 1st Duan Form) or Wellness (Ba Duan Jin, Meihua Quan Wushi, and Yang Taiji 8 Steps)

Shifu Shi Yanjun is a professional Judge certified by the Chinese Wushu Association

If successful in grading,  you will receive a formal Duanwei Certification from the Shaolin Temple Yunnan and International Shaolin Wushu Federation or Shaolin Temple Yunnan and International Meihua Quan Federation

FIRST ONLINE INTERNATIONAL COMPETITION

Come and compete and watch in the spirit of Good Will and Sportsmanship. The 2022 First Virtual International Competition will be broadcast from China, organized by Shaolin Temple Yunnan, International Shaolin Wushu Federation, and International Meihua Quan Federation

Sections to complete: Shaolin Quan, Wing Chun Quan, Taiji Quan, and Meihua Quan.

Head Judge: Shifu Shi Yanjun

OFFICIAL JUDGE OF THE CHINESE WUSHU ASSOCIATION

Shifu Shi Yanning

Shifu Shi Yanjun

Shifu Shi Yanpeng

If successful in the competition,  you will receive a formal digital Certification of Achievement from the Shaolin Temple Yunnan, International Shaolin Wushu Federation, and International Meihua Quan Federation

Medals, trophies, and the Certificate of Achievement can be sent by post to your location. However, the postage fees must be cover by you. 

If not successful, you will receive a digital Certificate of Participation.

*The Competition attendance is Optional. However, to participate, a fee will be charged. Details coming soon. 

year 2 membership content

Coming soon.