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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 two modules: The Importance of Exercise and Body Posture.  

 A timetable on how to implement the exercises daily is included.

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)

BONUS: BUDDHISM LESSONS WITH SHIFU SHI YANJUN

Buddhism is more like a unique method of thinking than a religion. It judges the facts not by analyzing but by personal feelings, which directly communicate with the essence of outward things.

lesson 1
Buddhism introduction

  1. Buddhism Amituofo
  2. Buddhism Nian Fo Practice
  3. Namo Amituofo
  4. The 18th Vows
  5. Nian Fo in Chan
  6. Amituofo in Shaolin

lesson 2
chan buddhism

  1. Chan Budhism in China
  2. The Meaning of Chan

lesson 3
bodhidharma

  1. Bodhidharma in China
  2. Bodhidharma and Shenguang
  3. Bodhidharma and Shaolin Temple

lesson 4
bodhidharma & huike

  1. Bodhidharma and Huike

month 2

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

Included a timetable template on how to implement the exercises daily.

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)

BONUS: BUDDHISM LESSONS WITH SHIFU SHI YANJUN

lesson 1
Chinese Buddhism

  1. The Patriarchs after Bodhidharma
  2. Schools of Buddhism
  3. Buddhism since Song Dynasty

lesson 2
shaolin temple & warriors

  1. From the Temple Defense to Shaolin Martial Arts
  2. Famous Warrior Monks

 

lesson 3
Chan teachings

  1. A  Chan Teaching
  2. A Day Without Work is a Day Without Food

lesson 4
da bei zhou

  1. Da Bei Zhou – The Great Compassionate Sutra

month 3

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

Includes two challenges four weeks with daily activities to implement from all the topics taught from the beginning. The purpose of the challenges is to understand and apply the connection between the body, mind, breathing, and Qi flow. 

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: Introduction to Acupoints

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: Introduction to Acupoints

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. 

extra bonus: workbook and assignments

Shaolin Wu Bu Quan and Ba Duan Jin Qigong workbooks containing the form explanation, breathing, and assignments to ensure your form is the highest standard.

month 5

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

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 

tranquil health meditation

The Tranquil Health Meditation exercises are part of the Neigong (internal exercises). They focus on the Dantian, breathing in-holding the breath – exhaling sequence to stimulate the Qi and blood flow. 

  1. Sitting Health Meditation Posture
  2. Crossed Legs Health Meditation Posture

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. Balancing and restoring Bladder Meridian pathway for fear release. 
  5. Revise Ba Duan Jin Stances 1,2,3,4,5, and 6

bonus: introduction to acupoints

Identify the location of the  Shen Men (HT7 Heart Meridian) and Guan Yuan (CV4 Conception Vessel Meridian) acupoints.

extra bonus: workbook and assignments

Shaolin Lian Huan Quan workbook containing the form explanation, breathing, and assignments to ensure your form is the highest standard.

month 6

In the sixth month, we will cover two modules: Waist training, Shaolin First Duan Routine, 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. Waist training introduction
  2. Waist anatomy and physiology
  3. Bending the waist forward
  4. Bending the waist sideward
  5. Turning the waist
  6. Twisting the waist
  7. Overturning the waist
  8. Spring and swing the waist

shaolin first duan routine

Shaolin 1st Duan routine form is taught to allow the student to 6 months preparing for the official Duanwei examination (optional). We advise also finding a practice partner for duilian section.  

  1. Demonstration of the form
  2. Duilian fighting (two people application)
  3. Fist forms included in the form
  4. Stances included in the form 
  5. Dynamics of the form
  6. 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. 

  1. Cloud hands introduction
  2. Medical benefits
  3. Cloud hands important points to consider
  4. Cloud hands practice explanation
  5. Cloud hands practical applications

qigong practice

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

pelvic qigong exercise

  1. The pelvis in martial arts for generating powerful internal strength
  2. Standing pelvis qigong exercise (theory & practice)
  3. Sitting pelvis qigong exercise (theory & practice)

grading & certification

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

To ensure you progress well, grading your forms and receiving a feedback is very important. At this point, you can grade Wu Bu Quan, Lian 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 Shi Er Duan Jin Qigong. 

wing chun basics

  1. What is Wing Chun?
  2. The Basic Principle of Wing Chun: Simplicity, Directness, Economy of movement, Minimum Strength, and Practicality
  3. Basics of Wing Chun: Centerline, Stance, Fist, Palm, Legs, Step, Force, Breathing. 

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. Introduction
  2. Zhan Zhuang Stand 2

shi er duan jin qigong

Shi Er Duan Jin or Twelve Golden Treasure Brocade is an ancient Chinese Daoyin body-building exercises combined with breath flow, mind concentration through meditation and contemplation, and massage. The routine consists of twelve sets of movements.

  1. Introduction
  2. Ready Position
  3. Routine 1: Calming the Heart and Positioning the Hands
  4. Routine 2: Tapping the Teeth and Sounding Drums
  5. Routine 3: Shaking the Celestial Cervical Spine
  6. Routine 4: Embracing Kunlun
  7. Routine 5: Rotating, Pulling In and Letting Out

bonus: introduction to acupoints

Identify the location of the  Da Zhui (GV14 Governing Vessel Meridian) and Fei Shu (BL13 Bladder Meridian) acupoints.

extra bonus: workbook and assignments

Shi Er Duan Jin Sitting Qigong workbook containing the form explanation, breathing, and assignments to ensure your form is the highest standard.

month 8

In the eight-month, we will cover two modules: Meihua Quan (Stances and Meihua Quan Wushi form) and Shi Er Duan Jin Routine. 

Includes Meihua Quan Stances, Meihua Quan Wushi Routine and Shi Er Duan Jin assignments.

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 

shi er duan jin qigong

Shi Er Duan Jin or Twelve Golden Treasure Brocade is an ancient Chinese Daoyin body-building exercises combined with breath flow, mind concentration through meditation and contemplation, and massage. The routine consists of twelve sets of movements.

  1. Routine 6: Supporting the Sky and Pressing the Top of the Head

extra bonus: workbook and assignments

Meihua Quan Stances & Meihua Quan Wushi Routine workbooks containing the form explanation, breathing, and assignments to ensure your form is the highest standard. Assignments for Meihua Quan Wushi Routine and Meihua Quan Stances.

month 9

In the ninth-month, we will cover two modules: Taiji (Basics and Chen Style Taiji 8 Steps) and Shi Er Duan Jin Routine.

Includes Taiji Basics, Chen Style Taiji 8 Steps Routine and Shi Er Duan Jin assignments.

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 

shi er duan jin qigong

Shi Er Duan Jin or Twelve Golden Treasure Brocade is an ancient Chinese Daoyin body-building exercises combined with breath flow, mind concentration through meditation and contemplation, and massage. The routine consists of twelve sets of movements.

  1. Routine 7: Bending the Upper Body to Grab the Feet

extra bonus: workbook and assignments

Chen Style Taiji  8 Steps Routine workbook containing the form explanation, breathing, and assignments to ensure your form is the highest standard.

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 Tong Bei Quan Form and Creating several 10 minutes routines for wellness and longevity. 

shaolin Tong Bei Quan 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 Quan, Lian Huan Quan, Tong Bei 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.