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

shaolin temple holistic wellness online membership

year 1 curriculum

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

Shifu Shi Yanjun strongly believes in growing from within. Through exercise, we build and release the flow of natural energy (Qi) that lies dormant and sometimes blocked inside our being, raising the body and mind to high fitness levels. Complete relaxation through meditation is one part of the process; the other is the development of physical and mental capabilities we were born with. The Qi is the body’s hidden treasure and, if nurtured properly, could help to prevent disease and premature aging.  

We only train a small percentage of our physical body, using a tiny portion of our brain. To increase this percentage, we should understand the natural body capabilities and combine the Yin and Yang aspect of the training to stimulate, cleanse, and massage all the body’s internal systems. 

The energy way of practice is based on the dynamic and simultaneous symbiosis of relaxation and exertion. The action comes from inaction, and stillness is the origin of movement. 

Month 1

Month 1 includes a TIMETABLE on how to implement the topics taught. BONUS: Identify the location of the Baihui (GV20 Governing Vessel Meridian) acupoints. 

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 (neck, shoulders, torso, back, hamstrings, knees, and ankles) 
  7. Strength training (core body movement, planks, push-ups and jumping)
  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

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

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

BONUS: Shaolin traditional culture LESSONS

Shaolin Traditional Culture Introduction

Shaolin Culture in China

Bodhidharma

Bodhidharma and Huike

month 2

Month 2 includes a TIMETABLE on implementing the topics taught, ASSIGNMENTS, and a WORKBOOK for Meihua Quan Stances.

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)

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 culture LESSONS

History of Chinese Shaolin Culture

Shaolin Temple and Shaolin Warrior Monks

Shaolin Traditional Culture Teachings

month 3

Month 3 includes a CHALLENGE for the Wellness path. BONUS: Identify the location of the Yuzhen (BL9 Bladder Meridian), Fengchi (GB20 Gall Bladder), and Sibai (ST2 Stomach Meridian) acupoints. 

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 cheekbones

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

month 4

Month 4 includes BA DUAN JIN WORKBOOK. The workbook contains the routine step-by-step EXPLANATION, BREATHING, and ASSIGNMENTS to ensure the routine practice to the highest standard. BONUS: Identify the location of the Dan Zhong (CV17 Conception Vessel Meridian), Ming Men (GV4 Governor Vessel Meridian), Shen Shu (BL23 Bladder Meridian), Shen Men (HT7 Heart Meridian), and Guan Yuan (CV4 Conception Vessel Meridian) acupoints.

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. 

qigong practice

Standing 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

month 5

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

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

month 6

BONUS: Identify the location of the  Hui Yin (CV1 Conception Vessel Meridian) acupoint.

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)

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

grading & certification

To ensure you progress well, grading your forms and receiving feedback are very important. At this point, you can grade Ba Duan Jin. If you achieve a grade between 6 and 7.99 points, you will receive a Certificate of Completion. If your grade is above 8 points, you will receive a Certificate of Achievement If the form is not up to standard, you have the option to grade it again.  You can only grade a form twice. 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

Month 7 includes SHI ER DUAN JIN QIGONG WORKBOOK PART I. The workbook consists of the routine step-by-step EXPLANATIONBREATHING, and ASSIGNMENTS to ensure the practice of the routine to the highest standard. BONUS: Identify the location of the  Da Zhui (GV14 Governing Vessel Meridian) and Fei Shu (BL13 Bladder Meridian) acupoints.

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

month 8

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.

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 exercise combined with breath flow, mind concentration through meditation, contemplation, and massage. The routine consists of twelve sets of movements.
  1. Routine 6: Supporting the Sky and Pressing the Top of the Head

month 9

Month 9 includes CHEN STYLE TAIJI QUAN 8 STEPS ROUTINE WORKBOOK. The workbook includes the routine step-by-step EXPLANATION, BREATHING, and ASSIGNMENTS to ensure the practice of the routine 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.
  1. 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 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

BONUS: 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.

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

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

month 11

BONUS: Identify the location of the  Zhong Wan (CV12 Conception Vessel Meridian), Shen Que (CV8 Conception Vessel Meridian), Huan Tiao (GB30 Gall Bladder Meridian), Yao Yang Guan (GV3 Governor Vessel Meridian), and Yong Quan (KI1 Kidney Meridian)acupoints.

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

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

grading & certification

To ensure you progress well, grading your forms and receive feedback is very important. At this point, you can grade Meihua Quan Wushi, Yang Taiji 8 Steps, and Ba Duan Jin. If you achieve a grade between 6 and 7.99 points, you will receive a Completion Certificate. If your grade is 8 points or above, you will receive a Certificate of Achievement. You can only grade one form twice. If you believe you will not achieve a minimum of 8 points, you can delay the grading for another period.  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.

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.

Official Judge of the Chinese Wushu Association

HEAD JUDGE: SHIFU SHI YANJUN

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. 

Shaolin Holistic Wellness

year 2 curriculum

month 1

health preservation

  1. Chen Bu Gong Routine (Morning Walking Longevity Qigong)
  2. Digestive System Health and Weight Loss with Acupressure Routine

month 2

health preservation

  1. Zhan Zhuang Stand 3 (Theory & Practice)
  2. Buddha’s Golden Power (Jin Gang Gong) Qigong Routine