A Simple, Proven Sequence to Ease Stress, Back Pain, and Anxiety —No Experience Needed .

This is the only course of its kind, created by Master Sheldon after 30+ years of Shaolin and Qigong study and modern movement science.

You won’t find this sequence in the Shaolin Temple or anywhere else.

Here is the Story

A few years ago, after a long day on the computer, I couldn’t sleep. My back was tight, my body felt out of balance, and nothing seemed to help. At 3 am, I got on the floor, closed my eyes, and just listened—to my breath, my joints, and the quiet voice of my own body.
What happened next surprised even me.

I moved exactly as my body asked—one step at a time, pausing, listening, letting each movement guide the next.

This wasn’t a routine from a book or a temple. It was something new, born from years of Taichi and Qigong, but shaped by real life and real tension.
By the end, I felt lighter, clearer, and finally at ease—in both body and mind.

When I started sharing this sequence with my students, they began experiencing breakthroughs they’d never had before. Many noticed shifts after just the first movement.

That’s how the Seated 8-Step Golden Section Sequence was born.

Now, it’s a foundation of my teaching and the heart of this course.

Roots of Change Comic: Episode 2 "Internal Awareness" Master Sheldon

You’re busy.

You spend hours at a desk, in the car, or on the couch.

Your back aches. Your hips are tight. Stress and anxiety seem to stick around, no matter what you try.

You’ve heard meditation and movement can help, but most classes feel intimidating, too advanced, or just… not for you.

You want something that works, without needing to be flexible, spiritual, or in shape.

Make The Change

What Makes This Sequence Different?

Original & Exclusive:

This is the only course of its kind, created by Master Sheldon after 30+ years of Shaolin study and modern movement science.
You won’t find this sequence in the Shaolin Temple or anywhere else.

Ground-Based for Maximum Relief:

All movements are done on the ground—no chair, no standing, no complicated transitions.
Perfect for beginners, those recovering from injury, or anyone who wants a gentle, accessible approach.

Simple Steps, Lasting Change:

Using the golden ratio and Fibonacci sequence, this routine gently guides your spine, hips, and nervous system toward comfort and balance.
After each movement, you pause, check in, and actually feel the difference.

What you will get

Lifetime Access

Get unlimited access to our continuously updated and enhanced Kung Fu guide.

Expert Guidance

Learn the Shaolin Life approach from master Sheldon with our expertly crafted course.

Video Instruction

Step-by-step video lessons from Master Sheldon

Mindful Reflections

Notice and anchor your progress with a practical meditation guide

By the end of this course, you’ll be able to:

Ease back pain and hip tension from sitting
Reduce daily stress and anxiety
Improve posture and comfort
Feel more relaxed—physically and mentally
Meditate (or just breathe) with less effort and more comfort

How It Works

Start on the ground—all you need is a soft surface and a little space.
Follow along as Master Sheldon guides you through each movement.
After each step, pause and notice—you’ll be surprised by how quickly you feel the change.
Finish feeling lighter, clearer, and more at ease—ready for meditation or just a better day.

Get The Course

Your Guide

Hi, I’m Master Sheldon Callahan

Hi, I’m Master Sheldon Callahan, and I’ve spent the last three decades exploring and sharing the transformative practices of Shaolin Kung Fu, Qi Gong, Tai Chi, and meditation. I’m here to guide you on a journey of growth, connection, and discovery. My path began at 16 and I have been fortunate to train with Shaolin monks and martial masters over the years, and it’s been my passion to share these profound practices with others.

Today, I lead programs at the Deep Root Center for Spiritual Studies, a space dedicated to helping people integrate these ancient practices into modern living. My teaching approach is straightforward: make it practical, keep it engaging, and always meet people where they are.

I also cohost the World Tai Chi and Qigong Summit and host of the Silk & Steel Conference, where I work alongside global practitioners to share insights and techniques that make these practices accessible to everyone. Over the years, I’ve had the opportunity to teach and present at events like the Maui Qi Fest and the Oakland Asian Cultural Center, and my work has been featured in Kung Fu Magazine.

My goal isn’t just to share—it’s to inspire curiosity, share knowledge, tools, build community, and help others discover how these practices can enhance their lives. If you’re ready to deepen your understanding and explore something new, I’d be honored to walk this path with you through the Inner Circle Membership. I will even invite a few friends for you to meet.