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shaolin membership online curriculum

The shaolin membership online curriculum is based on the wisdom of our ancestors

year 1 (level 1)

shaolin membership online curriculum

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

The curriculum 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 most intelligent thing seems stupid and straightforward. The monks use this term to explain that high-level martial arts are neither complicated nor beautiful but practical.

shaolin membership online curriculum content

Inside the online membership, you have access to a structured path, personalised feedback on your practice from Shifu Shi Yanjun, ask questions and receive video answers, and be on a professional path for Martial Arts and Holistic Wellness.

Month 1 content

  1. The importance of exercise 
  2. Body posture
  3. Warm-Up exercises
  4. Stance Training
  5. Shaolin Traditional Culture (Buddhism) – Bonus
Month 1 includes a TIMETABLE on how to implement the topics taught and a CHALLENGE for Stance Training.

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

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)

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

BONUS: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

Shaolin Traditional Culture is a unique method of thinking. It is not a religion. It judges the facts not by analysing but by personal feelings, which directly communicate with the essence of outward things.

Lesson 1: Shaolin Traditional Culture Introduction

Lesson 2: Shaolin Culture in China

Lesson 3: Bodhidharma

Lesson 4: Bodhidharma and Huike

Month 2 content

  1. Qigong & Qi
  2. Qigong breathing for health
  3. meihua quan stances
  4. Shaolin Traditional Culture (Buddhism) – Bonus

Month 2 includes a TIMETABLE on implementing the topics taught, five ASSIGNMENTS, and MEIHUA QUAN STANCES WORKBOOKThe workbook contains EXPLANATIONBREATHING, and ASSIGNMENTS to ensure the practice achieves the highest standard.

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, and Xi (1).

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)

BONUS: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

Lesson 1: History of Shaolin Chinese Culture

Lesson 2: Shaolin Temple & Warrior Monks

Lesson 3: Shaolin Traditional Teachings

Month 3 content

  1. Basic Fist Forms
  2. Stands Training
  3. Shaolin Combination Techniques
  4. Shaolin Ancient Techniques
  5. Qigong Practice
  6. Introduction to Acupoints – Bonus
  7. Shaolin Traditional Culture (Buddhism) – Bonus

Month 3 includes a CHALLENGE for the Wellness path and a CHALLENGE for the Shaolin Warrior Path.

basic fist forms

  1. Fist (Form a fist; Fist Parts; Stationary fists; Fists in movement)
  2. Palm (Intro; Types of palms; Parts of the palm; Stationary palms; Palms in movement)
  3. Hook (Intro 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)

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

SHAOLIN COMBINATIONS TECHNIQUES

Combination techniques include balance, leaps, overturning, folds, spins, and footwork. They develop coordination, flexibility, speed, muscle elasticity, balance in motion, and control or utilize inertia in motion.

  1. Introduction
  2. Ma Bu – Gong Bu technique
  3. Ma Bu – Gong Bu technique with sound
  4. Pu Bu with arms coordination
  5. Rush a fist stamping – beating a tiger
  6. Single handwheel smash a fist

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: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

Lesson 1: Shaolin Temple Legacy

Lesson 2: The Power of Understanding of Self-Defence and Keeping Fit

Lesson 3: Riddles

BONUS: Introduction to acupoints

Identify the location of the Baihui (GV20 Governing Vessel Meridian), Yuzhen (BL9 Bladder Meridian), Fengchi (GB20 Gall Bladder Meridian), Sibai (ST2 Stomach 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 4 content

  1. Hand and Eyes Training
  2. Wu Bu Quan (五步拳)
  3. Zhan Zhuang Stance I
  4. Ba Duan Jin Part I
  5. Introduction to Acupoints – Bonus
  6. Shaolin Traditional Culture (Buddhism) – Bonus

Month 4 includes SHAOLIN WU BU QUAN WORKBOOK and BA DUAN JIN WORKBOOK. The workbooks include the routine step-by-step EXPLANATION, BREATHING, and ASSIGNMENTS to ensure the routine practice to the highest standard.

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 

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 and reverse 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’s practice consists of eight stances. Before practising 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: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

Lesson 1: How can educated people achieve inner peace?

Lesson 2: Why do so many modern people suffer from tumours?

Lesson 3: How to achieve inner peace?

Lesson 4: Shaolin monks rescue tang emperor

BONUS: Introduction to acupoints

Identify the location of the Dan Zhong (CV17 Conception Vessel Meridian) acupoint. 

dan zhong acupoint

Month 5 content

  1. Lian Huan Quan (连环拳)
  2. Tranquil Health Meditation
  3. Ba Duan Jin Part II
  4. Introduction to Acupoints – Bonus
  5. Shaolin Traditional Culture (Buddhism) – Bonus

Month 5 includes SHAOLIN LIAN HUAN QUAN WORKBOOK. The workbook contains the routine step-by-step EXPLANATION, BREATHING, and ASSIGNMENTS to ensure the routine practice to the highest standard.

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: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

Lesson 1: 18 types of shaolin quan

Lesson 2: 72 hand combat arts of shaolin quan

Lesson 3: what is the main point of duty?

Lesson 4: what is the focus of cultivating spiritual development 

BONUS: Introduction to acupoints

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

Month 6 content

  1. Waist Training
  2. Shaolin 1 Duanwei Routine
  3. Cloud Hands
  4. Ba Duan Jin Part III
  5. Pelvic Qigong Exercise
  6. Shaolin Traditional Culture (Buddhism) – Bonus

Month 6 includes PDFs for WAIST TRAINING, CLOUD HANDS, and PELVIC QIGONG exercises.

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 1 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 the duilian section.  

  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. 

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

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)

qigong practice

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

BONUS: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

Lesson 1: the ways to learn shaolin quan

Lesson 2: moral integrity

Lesson 3: master, how do i practice?

Lesson 4: the importance of spiritual awareness

* Forms grading does not require an additional fee. 

official grading - optional

The grading starts at the end of month 6. Grading and receiving feedback are essential for progress. If your grade is above 8 points, you will receive a Certificate of Achievement.

On the Facebook Inner Circle will be given full details on the grading procedure. Shifu Shi Yanjun will coach your practice, and give you personalised feedback.

If you have misunderstandings or questions, please type #AskShifu.

Month 7 content

  1. Wing Chun Basics
  2. Wing Chun Xiao Nian Tou Routine
  3. Zhan Zhuang Stance II
  4. Shi Er Duan Jin Qigong Part I
  5. Introduction to Acupoints – Bonus
  6. Shaolin Traditional Culture (Buddhism) – Bonus

Month 7 includes SHI ER DUAN JIN QIGONG WORKBOOK PART I. The workbook contains the routine step-by-step EXPLANATION, BREATHING, and ASSIGNMENTS to ensure the routine practice to the highest standard.

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 reverse 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: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

Lesson 1: understanding the nature

Lesson 2: how to incorporate cultural development into your own life

Lesson 3: how to cultivate true inner concentration

Lesson 4: what is the most difficult aspect for women who practice at home?

BONUS: Introduction to acupoints

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

da zhui acupoint

Month 8 content

  1. Shi Er Duan Jin Qigong Part II
  2. Meihua Quan Wushi Routine
  3. Shaolin Traditional Culture (Buddhism) – Bonus

Month 8 includes MEIHUA QUAN WUSHI WORKBOOK & SHI ER DUAN JIN QIGONG WORKBOOK PART II. The workbooks include the routine step-by-step EXPLANATION, BREATHING, and ASSIGNMENTS to ensure the routine practice to the highest standard.

Da Shi Meihua Quan stance

shi er duan jin qigong

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

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

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. Practical applications in pair practice
  7. Breathing 

BONUS: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

Lesson 1: 4 Noble Truths Introduction

Lesson 2: 1st Noble Truth: Suffering

Month 9 content

  1. Shi Er Duan Jin Qigong Part III
  2. Chen Style Taiji 8 Steps Routine
  3. Shaolin Traditional Culture (Buddhism) – Bonus

Month 9 includes CHEN STYLE TAIJIQUAN 8 STEPS ROUTINE WORKBOOK. The workbook contains the routine step-by-step EXPLANATION, BREATHING, and ASSIGNMENTS to ensure the routine practice to the highest standard.

SHI ER DUAN JIN QIGONG

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

Routine 7: Bending the Upper Body to Grab the Feet

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 

BONUS: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

Lesson 1: 2nd Noble Truth: The Suffering due to Accumulation

Month 10 content

  1. Shi Er Duan Jin Qigong Part IV
  2. Medical Qigong (Hand Striking Exercises)
  3. Footwork in Martial Arts
  4. Introduction to Acupoints – Bonus
  5. Shaolin Traditional Culture (Buddhism) – Bonus

Month 10 includes PDFs for FOOTWORK in martial arts, including the ANATOMY of the kicks and BREATHING.

footwork in martial arts

Front kick

Oblique kick

Sideward kick

Outward swing

Inward swing

Backward kick

Snap kick

medical qigong (Hand striking exercises)

Introduction

Strike the hand

Strike the elbow

Strike the neck and shoulders

Strike the shoulder blade

Strike the lower sternum

SHI ER DUAN JIN QIGONG

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

  1. Routine 8: Rub the Jingmen on the Back
  2. Routine 9: Rub the Upper and Lower Abdomen
  3. Routine 10: Warming Up the Belly Button

BONUS: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

Lesson 1: 3rd Noble Truth: The Suffering due to Cessation

BONUS: Introduction to acupoints

Identify the location of the  Lao Gong (PC8 Pericardium Meridian), Qu Chi (LI11 Large Intestine Meridian), Qu Ze (PC3 Pericardium Meridian), Jian Jing (GB21 Gall Bladder Meridian), Jian Yu (LI15 Large Intestine Meridian), Zhong Fu (LU1 Lung Meridian), Yun Men (LU2 Lung Meridian), and Shan Zhong (CV17 Conception Vessel Meridian) acupoints.

da zhui acupoint

Month 11 content

  1. Shi Er Duan Jin Qigong Part V
  2. Medical Qigong (Hand Striking Exercises)
  3. Sanda (Shaolin Boxing) Basics
  4. Introduction to Acupoints – Bonus
  5. Shaolin Traditional Culture (Buddhism) – Bonus

Month 11 includes Assignments for Shi Er Duan Jin routine. For Sanda, each basic skill includes training with Shifu assignments.

sanda (Shaolin Boxing) basics

The steps, punches, and kicks include combat applications techniques and correlate the skills with breathing. In addition, practice with Shifu videos for every skill.

  1. Sanda Introduction
  2. Sanda Greetings & Basics
  3. Basic Steps
  4. Basic Punches
  5. Basic Kicks

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
  6. Strike the dorsocervical fat pad (Buffalo hump)

SHI ER DUAN JIN QIGONG

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

  1. Routine 11: Moving Circularly the Waist
  2. Routine 12: Rinse the Mouth and Swallow Saliva
  3. End of the Routine

BONUS: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

Lesson 1: 4th Noble Truth: Liberation from Suffering

BONUS: Introduction to acupoints

Identify the location of the  Zhong Wan (CV12 Conception Vessel Meridian), Shen Que (CV8 Conception Vessel Meridian), Huan Tiao (GB30 Gall Bladder Meridian), and Yao Yang Guan (GV3 Governor Vessel Meridian) acupoints.

zhong wan acupoint

Month 12 content

  1. Qigong for Wellness and Longevity
  2. Shaolin Quan 1 Duanwei Duilian Routine
  3. Shaolin Quan 1 Duanwei Combat Applications
  4. Shaolin Traditional Culture (Buddhism) – Bonus

Month 12 includes SHAOLIN QUAN 1 DUAN DUILIAN ROUTINE & SHAOLIN QUAN 1 DUAN COMBAT APPLICATIONS WORKBOOK. The workbook contains step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard—assignments for the Qigong section.

shaolin QUAN 1 DUAN DUILIAN ROUTINE

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

shaolin QUAN 1 DUAN COMBAT APPLICATIONS

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

QIGONG FOR WELLNESS AND LONGEVITY

  1. Pull back to loosen the shoulders
  2. Yin-Yang hands movement
  3. Lazy dragon stretching his waist
  4. Strengthening the arms and shoulders
  5. Flick the arms
  6. Beat the tiredness
  7. Knees Qigong
  8. Feet healing Qigong

BONUS: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

Lesson 1: Noble Eightfold Path Part I:

Right Understanding, Right Thought, Right Speech, and Right Action.

Shifu Shi Yanjun and Shifu Shi Yanpeng training Shaolin qinna

Duanwei Grading

Duanwei is a Ranking system used to evaluate the professional level of Martial Arts practitioners. Shaolin Quan Duanwei grading includes three forms: Shaolin  Duan Routine, Shaolin  Duan Duilian (pairs) Routine, and Shaolin Duan Combat Applications.

Shifu Shi Yanjun credentials:

  • First Class Coach Certification Chinese Wushu Association 
  • First Class Referee Certification General Administration of Sports of China

You will receive a formal Duanwei Certification from the Shaolin Temple Yunnan and International Shaolin Wushu Federation

*The grading is optional and requires the student to be 18 years of age minimum. Duanwei’s grading fee is included in the membership plan.

year 2 (level 2)

associate certified trainer

Associate Certified Trainer Certification is achievable after the Official Grading of Level 2 and includes the following routines: Shaolin Tong Bei Quan, Shaolin Qi Xing Quan, and Shaolin 2 Duan Taolu (Duilian & Combat Applications included).

Month 1 content

  1. Chen Bu Gong Routine
  2. Health and Weight Loss Acupressure
  3. Shaolin Tong Bei Quan Routine Part I
  4. Introduction to Acupoints – Bonus
  5. Shaolin Traditional Culture (Buddhism) – Bonus

Month 1 includes SHAOLIN TONG BEI QUAN ROUTINE WORKBOOK PART I (first 18 movements). The workbook contains step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard. In addition, a HEALTH & WEIGH LOSS ACUPRESSURE WORKBOOK and CHEN BU GONG pdf are included.

SHAOLIN TONG BEI QUAN ROUTINE part I

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

Chen Bu Gong Routine

  1. Preparatory Exercise
  2. Practicing Method
  3. Breathing

Health & Weight Loss Acupressure

  1. What Causes Obesity?
  2. Patterns in Obesity
  3. Abdomen Acupoints
  4. Head Acupoints
  5. Legs Acupoints
  6. Conclusion

BONUS: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

Lesson 1: Noble Eightfold Path Part II:

Right Livelihood, Right Effort, Right Mindfulness and Right Concentration.

BONUS: Introduction to acupoints

Identify the location of the  Shang Wan (CV13 Conception Vessel Meridian), Xia Wan (CV10 Conception Vessel Meridian), Qihai (CV6 Conception Vessel Meridian), Tian Shu (ST25 Stomach Meridian), Daju (ST27 Stomach Meridian), Xia Guan (ST7 Stomach Meridian), Jiache (ST6 Stomach Meridian), Zusanli (ST36 Stomach Meridian), and Sanyinjiao (SP6 Spleen Meridian) acupoints.

Month 2 content

  1. Zhang Zhuang Stance III
  2. Jin Gang Gong Qigong
  3. Shaolin Tong Bei Quan Routine Part II
  4. Shaolin Traditional Culture (Buddhism) – Bonus

Month 2 includes SHAOLIN TONG BEI QUAN ROUTINE WORKBOOK PART II (remaining 18 movements). The workbook contains step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

SHAOLIN TONG BEI QUAN part II

  1. How to Improve the Routine 
  2. Demonstration of the form
  3. Stances included in the form
  4. Dynamics of the form
  5. Technical aspects of the form
  6. Breathing

Zhang Zhuang Stance 3

  1. Stance Preparation
  2. Stance Practice
  3. Stance Ending Practice
  4. Progress
  5. Health Benefits & Precautions

Jin Gang Gong Qigong

  1. Preparatory Posture
  2. Sequence 1
  3. Sequence 2
  4. Sequence 3
  5. End of the Routine Practice
  6. Health Benefits

BONUS: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

Lesson 1: A Lecture about Karma (cause and effect)

Month 3 content

  1. Wu Qin Xi (5 Animal Qigong) Part I
  2. Preventing Common Cold
  3. Shaolin Qi Xing Quan Routine Part I
  4. Introduction to Acupoints – Bonus
  5. Shaolin Traditional Culture (Buddhism) – Bonus

Month 3 includes SHAOLIN QI XING QUAN ROUTINE WORKBOOK PART I (1 to 23 movements), and Wu Qin Xi Routine Workbook Part I. The workbooks contain step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

SHAOLIN QI XING QUAN ROUTINE part I

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

Preventing Common Cold

Introduction

Exercise 1 

Exercise 2

Exercise 3

Exercise 4

Exercise 5

Exercise 6

Wu Qin Xi (5 Animal Qigong) Part I

  1. Introduction
  2. Hands Posture (tiger, deer, bear, monkey, crane, and fist)
  3. Balance and Stances
  4. Ready Position
  5. Tiger Routine
  6. Deer Routine

BONUS: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

Lesson 1: A Lecture about Fangsheng (releasing animals to save lives)

BONUS: Introduction to acupoints

Identify the location of the  Yintang (GV29 Governor Vessel Meridian), Yingxiang (LI20 Large Intestine Meridian), and Hegu (LI4 Large Intestine Meridianacupoints.

Month 4 content

  1. Wu Qin Xi (5 Animal Qigong) Part II
  2. Preventing Insomnia
  3. Shaolin Qi Xing Quan Routine Part II
  4. Introduction to Acupoints – Bonus
  5. Shaolin Traditional Culture (Buddhism) – Bonus

Month 4 includes SHAOLIN QI XING QUAN ROUTINE WORKBOOK PART II (24 to 45 movements) and Wu Qin Xi Routine Workbook Part II. The workbook contains step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

SHAOLIN QI XING QUAN ROUTINE part II

  1. Demonstration of the form
  2. Stances included in the form
  3. Dynamics of the form
  4. Technical aspects of the form
  5. Breathing
  6. How to Improve the Routine

Cure & Prevent Insomnia

  1. Introduction
  2. Hypnotic Method by Relaxing Body & Mind
  3. Hypnotic Method using Massage
  4. Hypnotic Method by Auricular Needle

Wu Qin Xi (5 Animal Qigong) part ii

  1. Bear Routine
  2. Monkey Routine
  3. Crane Routine
  4. End of the Routine

BONUS: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

Lesson 1: How can a layman who is unable to participate in a group practice not lose his mind?

Lesson 2: Doing good deeds is just a matter of blessings. It has nothing to do with deliverance or death. Is this concept correct?

Lesson 3: What means freedom?

BONUS: Introduction to acupoints

Identify the location of the  Anmian (EX – extraordinary point), and  Sanjian (LI3 Large Intestine Meridian) acupoints.

Month 5 content

  1. Daoyin Yang Sheng Gong Shi Er Fa Part I
  2. Methods for improving hearing and health
  3. Shaolin Quan 2 Duanwei Routine Part I
  4. Shaolin Traditional Culture (Buddhism) – Bonus

Month 5 includes SHAOLIN QUAN 2 DUANWEI ROUTINE WORKBOOK PART I (1 to 12 movements) and DAOYIN YANG SHENG GONG SHI ER FA Routine Workbook Part I. The workbooks contain step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

Online Courses Shaolin Temple Yunnan

SHAOLIN QUAN 2 duan ROUTINE part I

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

Methods for improving hearing & health

Introduction

Exercise 1

Exercise 2

Exercise 3

Exercise 4

Exercise 5

Exercise 6

Exercise 7

Exercise 8

Daoyin Yang Sheng Gong Shi Er Fa Part I

Introduction

Ready Position

Sequence 1

Sequence 2

Sequence 3

Sequence 4

Sequence 5

BONUS: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

Lesson 1: How can practice achieve perfection?

Lesson 2: How to remove a troubled heart?

Lesson 3: How can we save the diseased?

Lesson 4: Is the heart in the nature of wonderful use? Is it the conscious mind?

Month 6 content

  1. Daoyin Yang Sheng Gong Shi Er Fa Part II
  2. Methods of keeping the neck strong and healthy
  3. Shaolin Quan 2 Duanwei Routine Part II
  4. Shaolin Quan 2 Duanwei Combat 
  5. Introduction to Acupoints – Bonus
  6. Shaolin Traditional Culture (Buddhism) – Bonus

Month 6 includes SHAOLIN QUAN 2 DUANWEI ROUTINE WORKBOOK PART II (13 to 21 movements), SHAOLIN QUAN 2 DUANWEI COMBAT WORKBOOK and DAOYIN YANG SHENG GONG SHI ER FA Routine Workbook Part II. The workbooks contain step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

SHAOLIN QUAN 2 duan ROUTINE part II

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

SHAOLIN QUAN 2 duan COMBAT APPLICATIONS

Shaolin Quan 2 Duanwei Combat Applications consists of three sections on how to apply the movements.
  • Section 1
  • Section 2
  • Section 3
  • Methods of keeping the neck strong and healthy

    Introduction

    Exercise 1

    Exercise 2

    Exercise 3

    Exercise 4

    Exercise 5

     

    Daoyin Yang Sheng Gong Shi Er Fa Part II

    Sequence 6

    Sequence 7

    Sequence 8

    Sequence 9

    Sequence 10

    Sequence 11

    Sequence 12

    End of Practice

    BONUS: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

    Lesson 1: What is a clever and convenient meal?

    Lesson 2: How to explain the sixth, seventh and eighth consciousness? How do they relate to each other?

    Lesson 3: Do you suffer because you fail to accomplish something or someone?

    BONUS: Introduction to acupoints

    Identify the location of the  Yifeng (TE17 Triple Energizer Meridian), Quepen (ST12 Stomach Meridian), and Tiantu (CV22 Conception Vessel Meridian)  acupoints.

    Month 7 content

    1. Yang Taiji Quan 24 Steps Part I
    2. Methods of keeping the eyes healthy Part I
    3. Shaolin Quan 2 Duanwei Duilian Routine
    4. Introduction to Acupoints – Bonus
    5. Chinese Traditional Culture (Daoism) – Bonus

    Month 7 includes SHAOLIN QUAN 2 DUANWEI DUILIAN ROUTINE WORKBOOK,  and YANG SHI TAIJI 24 STEPS Routine Workbook Part I. The workbooks contain step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

    SHAOLIN QUAN 2 duan DUILIAN

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

    Methods of keeping the EYES healthy PART I

    Introduction

    Exercise 1

    Exercise 2

    Exercise 3

    Exercise 4

    Exercise 5

     

    YANG SHI TAIJI QUAN 24 STEPS Part I

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

    BONUS: chinese TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

    Lesson 1: What is TAO?

    Lesson 2: The theory of yin & yang

    BONUS: Introduction to acupoints

    Identify the location of the  Cuanzhu (BL2  Bladder Meridian), Jingming (BL1 Bladder Meridian), Chengqi (ST1 Stomach Meridian), and Tongziliao (GB1 Gall Bladder Meridian)  acupoints.

    year 2 (level 3)

    certified trainer

    Certified Trainer Certification is achievable after the Official Grading of Level 3 and includes the following routines: Shaolin Da Hong Quan, Wu Xing Ba Fa, and Shaolin 3 Duan Taolu (Duilian & Combat Application included).

    Month 8 content

    1. Yang Taiji Quan 24 Steps Part II
    2. Methods of keeping the eyes healthy Part II
    3. Shaolin Da Hong Quan Routine
    4. Introduction to Acupoints – Bonus
    5. Chinese Traditional Culture (Daoism) – Bonus

    Month 8 includes SHAOLIN DA HONG QUAN ROUTINE WORKBOOK,  and YANG SHI TAIJI 24 STEPS Routine Workbook Part II. The workbooks contain step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

    SHAOLIN DA HONG QUAN ROUTINE

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

    Methods of keeping the EYES healthy PART II

    Exercise 6

    Exercise 7

    Exercise 8

    Exercise 9

    Exercise 10

    Exercise 11

    YANG SHI TAIJI QUAN 24 STEPS Part II

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

    BONUS: chinese TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

    Lesson 1: The theory of 5 elements

    BONUS: Introduction to acupoints

    Identify the location of the  Taiyang EX-HN5 extraordinary acupoint.

    Month 9 content

    1. Taiji Stick Part I
    2. Methods of keeping the mouth healthy Part I
    3. Shaolin Wu Xing Ba Fa Routine
    4. Introduction to Acupoints – Bonus
    5. Chinese Traditional Culture (Daoism) – Bonus

    Month 9 includes SHAOLIN WU XING BA FA Routine Workbook and TAIJI STICK Routine Workbook Part I. The workbooks contain step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

    SHAOLIN wu xing ba fa ROUTINE

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

    Methods of keeping the mouth healthy Part I

    Introduction

    Exercise 1

    Exercise 2

    Exercise 3

    Exercise 4

     

    TAIJI stick Part I

    1. Introduction
    2. Practice with the stick
    3. Stances included in the form
    4. Basics of the routine
    5. Breathing
    6. Starting the routine
    7. Sequence 1
    8. Sequence 2

    BONUS: chinese TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

    Lesson 1: The theory of Bagua (8 Triagrams)

    BONUS: Introduction to acupoints

    Identify the location of the  Chengshan (BL57 Bladder Meridian), Chengjiang (CV24 Conception Vessel Meridian),  Shuigou (GV26 Governor Vessel Meridian), and Dicang (ST4 Stomach Meridian) acupoints.

    Month 10 content

    1. Taiji Stick Part II
    2. Methods of keeping the mouth healthy Part II
    3. Shaolin Quan 3 Duanwei Routine Part I
    4. Chinese Traditional Culture (Confucianism) – Bonus

    Month 10 includes SHAOLIN QUAN 3 DUANWEI Routine Workbook Part I and TAIJI STICK Routine Workbook Part II. The workbooks contain step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

    SHAOLIN quan 3 duan ROUTINE part i

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

    Methods of keeping the mouth healthy Part Ii

    Exercise 5

    Exercise 6

    Exercise 7

    TAIJI stick Part Ii

    1. Sequence 3
    2. Sequence 4
    3. Sequence 5
    4. Sequence 6
    5. Sequence 7
    6. Sequence 8
    7. End of the routine

    BONUS: chinese TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

    Lesson 1: What is Confucianism?

    Lesson 2: Benevolence and Righteousness

    Month 11 content

    1. Yi Jin Jing Part I
    2. Methods of protecting the nose and keeping it healthy Part I
    3. Shaolin Quan 3 Duanwei Routine Part II
    4. Shaolin Quan 3 Duanwei Combat Applications
    5. Introduction to Acupoints – Bonus
    6. Chinese Traditional Culture (Confucianism) – Bonus

    Month 11 includes SHAOLIN QUAN 3 DUANWEI Routine Workbook Part II,  SHAOLIN QUAN 3 DUANWEI COMBAT APPLICATIONS and YI JIN JING Routine Workbook Part I. The workbooks contain step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

    SHAOLIN quan 3 duan ROUTINE part iI

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

    SHAOLIN quan 3 duan COMBAT APPLICATIONS

    1. Demonstration
    2. Breathing
    3. Sequence 1
    4. Sequence 2
    5. Sequence 3

    Methods of protecting the nose & keeping it healthy part i

    Introduction

    Exercise 1

    Exercise 2

    Exercise 3

    Exercise 4

    Yi jin jing part i

    1. Introduction
    2. Hands and Stances
    3. Ready Position
    4. Sequence 1
    5. Sequence 2
    6. Sequence 3
    7. Sequence 4
    8. Sequence 5

    BONUS: chinese TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

    Lesson 1: Reason in Confucianism

    Lesson 2: Wisdom and Faith

    BONUS: Introduction to acupoints

    Identify the location of the  Sizhukong (TE23 Triple Energizer Meridian), Suliao (GV25 Governor Vessel Meridian), Xinshu (BL15 Bladder Meridian), and Jiaji (EX) acupoints.

    Month 12 content

    1. Yi Jin Jing Part II
    2. Methods of protecting the nose and keeping it healthy Part II
    3. Zhang Zhuang Stance 4
    4. Shaolin Quan 3 Duanwei Duilian Routine 
    5. Introduction to Acupoints – Bonus
    6. The End of the Official 2 Years Bundle Membership

    Month 12 includes SHAOLIN QUAN 3 DUANWEI DUILIAN Routine Workbook,  and YI JIN JING Routine Workbook Part II. The workbooks contain step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

    SHAOLIN quan 3 duan duilian ROUTINE

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

    Zhang Zhuang Stance 4

    1. Introduction
    2. Zhang Zhuang Stance 4 Explanation & Practice

    Methods of protecting the nose & keeping it healthy part ii

    Exercise 5

    Exercise 6

    Exercise 7

    Exercise 8

    Yi jin jing part ii

    1. Sequence 6
    2. Sequence 7
    3. Sequence 8
    4. Sequence 9
    5. Sequence 10
    6. Sequence 11
    7. Sequence 12
    8. End of the routine

    BONUS: chinese TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

    End of the Bundle Membership lesson with instructions for the next step

    BONUS: Introduction to acupoints

    Identify the location of the  Yinjiao (CV7 Conception Vessel Meridian), and Zhang Men (LR13 Liver Meridian) acupoints.

    bonus released in year 3

    1. xiao hong quan routine
    2. yin shou gun (staff form) routine

    The bonus includes SHAOLIN XIAO HONG QUAN Routine Workbook and YIN SHOU GUN Routine Workbook. The workbooks contain step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

    *The grading of the routines is included in the bundle membership fees.