What you’ll learn

Yan Shou Gong sets 1 through 6 in full
The development of Jin 勁 (kinetic energy) and Yi 意 (intention)
Grounding, rooting, and centering
A sustained awareness and mindfulness of the body
Nei Gong and Qi Gong theory as held within the Southern Shaolin tradition
The foundation on which the advanced Yan Shou Gong sets are built

About this course

Yan Shou Gong 延壽功 is a Nei Gong system of the Southern Shaolin tradition, historically transmitted only to the most senior monks of the temple. This course presents its foundation: sets one through six, the ground on which the whole system is built.

Each Yan Shou Gong set condenses the essential practices of the Nei Gong arts into a form that is direct to learn and quick to train. Where many Nei Gong and Qi Gong methods require years before a student feels any benefit, Yan Shou Gong is structured differently, and most practitioners begin to notice its effects relatively soon.

The system develops kinetic energy and the mind — known in the Chinese martial arts as Jin 勁 and Yi 意 — and teaches grounding, rooting, and centering, cultivating a sustained awareness of the body. This work sharpens a practitioner's martial capacity while equally supporting relaxation, composure, and a steadier state of mind.

The instruction across sets one through six suits the martial artist seeking an authentic internal art, and is equally suited to anyone who has been living a busy, overstretched life and now wants to invest in their well-being.

The exercises and training demonstrated in this course are provided for educational and informational purposes only. While traditional practices may support health and well-being, no medical claims or guarantees of results are made. Always consult a qualified healthcare professional before beginning any new physical practice, especially if you have injuries or pre-existing medical conditions. By participating in the exercises shown, you acknowledge that you do so voluntarily and entirely at your own risk.

Course content

10 sections · 90 lessons · 6h 37m

1. The History of Yan Shou GongPreview7:50 2. The creators of Yan Shou GongPreview4:38 3. The benefits of training Nei GongPreview7:36 4. How to approach training Nei GongPreview3:44 5. The RoadmapPreview45:25 6. The Roadmap - Part 2Preview13:45

1. Welcome to the YSG course3:10

2. The profound depths of learning Nei Gong11:20

3. The Martial and the Healing aspects of authentic Nei Gong5:43

4. How to practice Nei Gong5:50

1.1 An introduction to the first form2:26

1.2 Explaining the first movement13:18

1.3 Explaining the second movement1:44

1.4 Explaining the third movement8:04

1.5 Explaining the fourth movement5:40

1.6 Explaining the last movement6:21

1.7 The complete form - Follow along video6:01

1.8 The pointers - Part 15:50

1.9 The pointers - Part 29:01

1.10 The pointers - Part 34:45

1.11 The pointers - Part 47:17

1.12 The pointers - Part 54:41

1.13 Summary5:07

2.1 An introduction to the second form3:38

2.2 Explaining the first and second movements7:32

2.3 Explaining the third movement3:09

2.4 Explaining the fourth movement2:31

2.5 Explaining the fifth movement1:15

2.6 Explaining the last movement2:21

2.7 The complete form - Follow along video3:03

2.8 The pointers - Part 12:31

2.9 The pointers - Part 23:09

2.10 The pointers - Part 31:53

2.11 The pointers - Part 42:41

2.12 The pointers - Part 52:13

2.13 The pointers - Part 61:49

3.1 An introduction to the third form2:05

3.2 Explaining the first movement3:14

3.3 Explaining the first movement (side view)2:37

3.4 Explaining the second movement1:49

3.5 Explaining the second movement (rear view)1:08

3.6 Explaining the last movement1:09

3.7 Footwork5:02

3.8 The complete form - Follow along video1:29

3.9 The complete form - Follow along video (side view)1:43

4.1 An introduction to the fourth form3:14

4.2 Explaining the first movement1:35

4.3 Explaining the second movement1:25

4.4 Explaining the second movement (side view)1:13

4.5 Explaining the third movement1:21

4.6 The complete form - Follow along video1:25

4.7 The complete form - Follow along video (side view)1:40

4.8 The pointers - Part 12:26

4.9 The pointers - Part 21:39

4.10 The pointers - Part 31:04

5.1 An introduction to the fifth form5:52

5.2 Explaining the first movement2:54

5.3 Explaining the second movement2:30

5.4 Explaining the third movement2:04

5.5 Explaining the third movement (side view)3:47

5.6 The complete form - Follow along video2:15

5.7 The complete form - Follow along video (side view)1:30

5.8 The pointers - Part 13:03

5.9 The pointers - Part 21:06

5.10 The pointers - Part 32:06

5.11 The pointers - Part 42:55

5.12 The pointers - Part 51:44

6.1 An introduction to the sixth form2:26

6.2 Explaining the first movement1:13

6.3 Explaining the second movement1:23

6.4 Explaining the third movement1:27

6.5 Explaining the last movement2:10

6.6 The complete form - Follow along video1:39

6.7 The complete form - Follow along video (side view)1:10

6.8 The pointers - Part 13:27

6.9 The pointers - Part 22:35

6.10 The pointers - Part 32:50

6.11 The pointers - Part 42:28

Shaolin Energy (Qi) Discharge4:53

1. Is YSG a complete Nei Gong and Martial Arts system?4:26

2. What is the difference between the Southern and Northern Shaolin Arts - Why is YSG a Southern Art?9:57

3. How are the Strings and the points located on the feet related?3:59

4. Does YSG have any Zhan Zhuang exercises?4:32

5. How should we practice the YSG sets?12:21

6. Is practicing Nei Gong enough to maintain good health and wellbeing? - What are your thoughts on aerobics, resistance training, and diet?7:24

7. What is the importance of the Five Stages of Learning Internals?12:41

8. How do you breathe during Yan Shou Gong practice?3:35

9. What is the correct way to practice Yan Shou Gong?5:04

10. Do you need a training partner to reach the higher levels of Yan Shou Gong?3:05

11. What healing benefits does Yan Shou Gong offer?6m

Your teacher

Yap Boh Heong

Instructor · Malaysia

6 courses

Yap Boh Heong is a 3rd-generation Kung Fu master with nearly 50 years of experience in Southern Shaolin Kung Fu and the internal arts, including Five Ancestors, Wu Mei, and Yan Shou Gong. Son of the late Grandmaster Yap Cheng Hai, he developed a teaching method that makes sophisticated concepts accessible and accelerates progress. Having taken up the mantle since the passing of Grandmaster Yap Cheng Hai and Grandmaster Chee Kim Thong, he now teaches Yan Shou Gong internationally across Europe and Asia.

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Frequently asked

Lifetime access to this course costs USD $299.00 — a one-time payment.

No. This is the foundational course of the Yan Shou Gong series and assumes no prior experience.

90 on-demand lessons are included. The course covers the complete foundational syllabus of Yan Shou Gong sets 1 through 6.

No. This is the foundational course of the Yan Shou Gong series and assumes no prior experience.

Yes. Every lesson is subtitled in five languages: English, French, German, Italian, and Spanish.

Yes. Once payment is processed, you receive immediate lifetime access to all course videos.

Yan Shou Gong - The Art of Longevity (Sets 1-6)