shaolin temple holistic wellness online membership

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 Holistic Martial Arts field. 

He 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 levels of fitness. 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 and we use a tiny percentage of our brain. To increase this percentage, we should understand the real body capabilities and how to 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

In the first month, we will cover two modules: The Importance of Exercise and Body Posture. 

Included a timetable on how to implement the exercises daily.

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

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)

month 3

In the third month, we will cover two modules: Shaolin Ancient Techniques, and Qigong Practice. 

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

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

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

month 4

In the fourth month, we will cover two modules: Zhan Zhuang (standing like a tree), and Qigong practice. Includes Ba Duan Jin assignments.

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

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

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

EXTRA BONUS: Ba Duan Jin Qigong workbook containing the form explanation, breathing, and assignments to ensure your form is the highest standard.

month 5

In the fifth month, we will cover two module: Qigong practice and Tranquil Health Meditation. Includes Ba Duan Jin assignments.

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: Identify the location of the Ming Men (GV4 Governor Vessel Meridian), Shen Shu (BL23 Bladder Meridian), Shen Men (HT7 Heart Meridian), and Guan Yuan (CV4 Conception Vessel Meridian) acupoints.

month 6

In the sixth month, we will cover two modules: Cloud Hands, and Qigong practice. Includes Ba Duan Jin assignments.

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)

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

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 Ba Duan Jin.

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.  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: Zhan Zhuang (Standing like a tree) and Shi Er Duan Jin Qigong. 

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

EXTRA BONUS: Shi Er Duan Jin Sitting Qigong Part I 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 Qigong. 

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: Meihua Quan Stances workbook containing the form explanation, breathing, and assignments to ensure your form is the highest standard. Assignments for Meihua Quan Wushi Routine, Meihua Quan Stances, and Shi Er Duan Jin Routine.

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 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 one module: Medical Qigong (hand striking exercises) for the upper body. Each section will include a demonstration, how to practice, medical benefits, and specific 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

month 11

In the eleventh month, we will cover one module: Medical Qigong (hand striking exercises) for the middle and lower body. Each section will include a demonstration, how to practice, medical benefits, and specific 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

In the twelve-month, we will cover one module: Creating several 10 minutes of routines for wellness and longevity.  

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 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 a 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. 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: 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 YunnanInternational Shaolin Wushu Federation 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.