Basic Yiquan Online Course:
Shili (Force Testing) Training in the Parallel Step
Discover the Power of Shili (试力) – The Art of Force Testing in Yiquan.
US $109
Dive into the second step of the Yiquan martial arts journey: Shili, or “Force Testing.” This essential training bridges the calm motionless movements of Zhanzhuang with the fluid, dynamic movements needed for real-world application.
In this course, you’ll explore 10 unique Shili exercises performed in the Parallel Step—each designed to build strength, sharpen coordination, and awaken internal power.
Whether your goal is to enhance self-defense skills or boost your health and vitality, Shili offers a fascinating, energizing way to transform both body and mind.
This course has English and Spanish subtitles. The narration is English. (Este curso tiene subtítulos en inglés y español. La narración es en inglés.)
To turn on subtitles: click on “CC” at the bottom right of the video player.
What You Will Learn:
- A. Beginner-level of Yiquan Shili.
- B. 10 types of Parallel-step Shili.
- C. Health improvement.
- D. Solid foundation for self-defense skills.
Yiquan martial art system consists of 7 steps of training. Zhanzhuang (Standing Meditation) is the first step and Shili is the second step. The technical connection between them is that Shili is the spatial extension of Zhanzhuang.
Zhanzhuang can support people experiencing physical discomfort, including some chronic conditions, while individual results may vary.
Zhanzhuang can be divided into two categories based on the type of footsteps:
A. Parallel-step stances (introduced in Basic Zhanzhuang Course), which is the prerequisite to this course for those who have no Zhanzhuang experience.
B. Combat-step stances (introduced in Advanced Zhanzhuang Course).
Exactly like Zhanzhuang, Shili is divided into two categories: Parallel-step Shili (introduced in this course) and Combat-step Shili (introduced in Combat Shili and Advanced Friction Stepping).
In the Zhanzhuang exercise, we unify our body as a whole by motionless movement or micro movement with specially designed postures (called Zhanzhuang stances). When our body is highly unified, it can generate and release a powerful force. We call this force the unified force.
Before we are able to release such a force, we need to do “Force Testing” to see how much the body is unified. If the body is unified enough, we may begin the fourth step of Yiquan training which is called Fali (Chinese words for Force Releasing: introduced in the Yiquan Fali Course.).
In Shili practice, we bring the stances of Zhanzhuang into motion through carefully designed movements, a process often called Force-Testing. As the stances begin to move, the alignment and balance cultivated in Zhanzhuang are temporarily challenged. With consistent Shili practice, however, a deeper level of balance and coordination is achieved—making Shili highly valuable even for students focused on health and vitality.
From a martial perspective, unified force originates in Zhanzhuang, but it is cultivated and refined through Shili. Practicing Zhanzhuang alone is insufficient for developing realistic self-defense skills.
Shili also naturally guides us back to Zhanzhuang whenever our body shows signs of imbalance or disunity. In this way, Zhanzhuang and Shili work together in a continuous cycle, each reinforcing and elevating the other.
After learning this course, you will know how to practice Parallel-step Shili properly on your own. If you are interested, you can start to learn Friction Stepping Course if you haven’t.
If you have learned Combat stances and Friction Stepping Course, you can start to learn Combat Shili and Advanced Friction Stepping.
Course Curriculum:
What is Taught in this Basic Yiquan Online Course?
Lesson 1: FU-AN Shili (扶按试力）
Lesson 2: PING-TUI Shili（平推试力）
Lesson 3: KAI-HE Shili （开合试力）
Lesson 4: PO-SHUI Shili （泼水试力）
Lesson 5: FEN-GUA Shili （分挂试力）
Lesson 6: GOU-GUA Shili （钩挂试力）
Lesson 7: PI-GUA Shili （披挂试力）
Lesson 8: YAO-XUAN Shili (Type A) （摇旋试力）
Lesson 9: YAO-XUAN Shili (Type B)（摇旋试力）
Lesson 10: DA-SHI Shili （大势试力）
Lesson 11: How to practice Shili on your own?
About the Instructor
I am Song GAO, Yiquan inheritor & instructor, Zhanzhuang expert in health & wellness.
I was born in 1987 and grew up in a village in China. I began professional Yiquan and Zhanzhuang training with Master Zhang Yongmou, a fourth-generation Yiquan inheritor, in 2016.
After four years of training at Master Zhang’s Yiquan school, including three years as an assistant instructor, I became qualified to teach. I began teaching online in early 2020.
I traveled to the United States to teach Zhanzhuang and Yiquan in both 2024 and 2025.
I accepted my first two disciples in 2024: Hosh from Bisbee, Arizona, and Lyle from New York City. In 2026, Gregor from Slovenia became my third disciple.
In 2026, I largely achieved my goal of becoming a full-time Yiquan teacher.
