Yiquan Training: Cultivating the Balanced Force (Hun Yuan Li,

浑元力) with Trial and Feel (Shi Li, 试力)

J. P. Lau
May 01, 2008

In this article, we will explore the use of “trial and feel” (Shi Li, 试力) exercises to nurture, to
cultivate, to learn, and to master Yiquan’s “balanced force” (Hun Yuan Li, 浑元力). One must
possess at least rudimentary skills in “relaxed standing” (Zhan Zhuang, 站桩) before
proceeding to practice “trial and feel” (Shi Li, 试力). We will only examine basic skill Shi Li
(Ji Ben Shi Li, 基本试力) and will cover fighting skill Shi Li (San Shou Shi Li, 散手试力) in
another article. The training methods are based on the teachings of Master Yao ChengRong
(姚承荣老师) of Yiquan Martial Arts Academy (Beijing Zhong Yi Wu Guan, 北京中意武馆,
http://www.yiquan-zywg.com/english/home.html).

To deliver effective force onto an opponent with any maneuver/technique, there must be physical
contact/impact as well as movement at the contact/impact point (Li Dian, 力点). To maximize
your innate abilities (Fa Hui Ben Neng, 发挥本能), the movement of that maneuver should be
as close to your natural instinctive movement as possible. Instinctive, natural, subconscious,
spontaneous movement are the simplest, quickest, and most accurate while conscious choice
reactions take longer. Therefore, you should minimize unnecessary conscious choice reactions
and select the maneuvers/techniques that work for you carefully and practice them repeatedly
until they are second nature to you, until the intentional physical actions of the techniques
become habit, until your skills become spontaneous reflexes. The basis of Yiquan is to work
with your body's natural responses to develop your spontaneous, instinctive fighting capabilities.
The more a maneuver/technique runs counter to your instinctive natural abilities, the more you
have to consciously think about that maneuver/technique in order to accomplish it. It is thus
harder for that particular maneuver/technique to be a spontaneous reflex, to become habit.
Training a maneuver/technique that is against your instinctive natural abilities is futile because
that training would fail under stress. Proper intentional physical movements are necessary to
“explode” your balanced force as external force (Bao Fa Wei Wai Li, 爆发为外力) and the
actions must become spontaneous reflexes to be useful.

Principles

The essence of “trial and feel” (Shi Li, 试力) exercises is synthesizing directed mental activities
(visualization) with the instinctive natural physical movements of maneuvers/techniques to
explore (trial) and experience (feel) the neuromuscular relaxation/tension exchanges (Shen Jing
Ji Rou Song Jin Zhuan Huan, 神经肌肉松紧转换) of your whole-body, and through
kinesthetic perception of the pathways of propagation of force components through different
body elements (Xun Zhao Jing Lu, 寻找劲路) cultivate and nurture your “balanced force”
(Hun Yuan Li, 浑元力). During the movement of a maneuver, by mentally induced perception

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of internal and external isometric opposing force pairs (Nei Wai Zheng Li, 内外争力), you seek,
sense, feel, get to know, find out, learn, and experience the balanced force (Mo Li, 摸力). The
goal is to cultivate and learn to use the “balanced force” with the kinesthetic perception of your
whole-body (internal and external) isometric opposing force pairs (Zheng Ti Zheng Li, 整体争
力), ingraining and strengthening the force propagation pathways (Jing Lu, 劲路) while doing
harmonious whole-body motion.

“Trial and feel” (Shi Li, 试力) training and conditioning is the means to achieve harmonious
physical actions, and it is the measure to “try to figure out” (Chuai Mo, 揣摸) the “balanced
force” (Hun Yuan Li, 浑元力) embedded in the neuromuscular components of your intentional
movements (Mo Li, 摸力). It is the transition from “stillness” (Jing, 静) to “relaxation” (Song,
松), from relaxation to harmonious whole-body (Zheng, 整) neuromuscular coordinated
movement (Dong, 动). It is the bridge between relaxed standing (Zhan Zhuang, 站桩) and
power release (Fa Li, 发力).

Intentional Movement and Proper Form (Xing Shi, 形式)

Appropriate intentional physical movement of Shi Li (试力) maneuvers must be instinctive,

natural, and conform to: “curve physical form to deliver linear force” (Xing Qu Li Zhi, 形曲力
直). Always keep your hands within the “comfort zone”: no higher than your eyebrow, no lower
than your navel; left hand does not cross the central line to your right; right hand does not cross
the central line to your left; do not push forward beyond your lead toe; and do not collapse your
frame and let your arms touch your torso.

Mind-intent (Yi, 意) in the form of visualization, mental directed activities (Yi Nian You Dao,
意念诱导), and kinesthetic perception (Ti Ren, 体认) are essential factors. You must explore
(trial) and experience (feel) the interacting isometric opposing force pairs (Zheng Li, 争力)
between different body elements (visualize imaginary springs between different body elements),
the results of neuromuscular relaxation/tension exchanges induced by visualization, and the
kinesthetic perception of transmission of forces through the concurrent sequential overlapping
movement of body parts to deliver the balanced force from the ground to your hand (Ba Li Shi
Chu, 把力试出). Proper body mechanics, optimal alignment and connected-ness, are
prerequisites (Lian Tong Yi Guan, 连通一贯).

The following three Shi Li classes with three maneuvers each will adequately cover most basic
skills training requirements:

A. Basic Shi Li Maneuvers (Ji Ben Shi Li, 基本试力)

1. Level push-pull (Ping Tui Shi Li, 平推试力) – dominant force forward/backward.
2. Paddle water (Bo Shui Shi Li, 拨水试力) – dominant force upward/downward.
3. Open-close (Kai He Shi Li, 开合试力) – dominant force lateral left/right.

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B. Push Hands Shi Li Maneuvers (Tui Shou Shi Li, 推手试力)

1. Hook/Hang (Gou Gua Shi Li, 勾挂试力) – dominant force forward/backward.

2. Down-press/Up-Lift (Fu An Shi Li, 扶按试力) – dominant force upward/downward.
3. Press/Hang (Fen Gua Shi Li, 分挂试力) – dominant force lateral left/right.

C. Body (Core/Torso) Shi Li Maneuvers (Shen Fa Shi Li, 身法试力)

1. Spinning/turning (Xuan Fa Shi Li, 旋法试力) – dominant force forward/backward.

2. Bobbing Turtle (Shen Gui Chu Shui Shi Li, 神龟出水试力) – dominant force
upward/downward.
3. Waving (Yao Fa Shi Li, 摇法试力) – dominant force lateral left/right.

These maneuvers are not unique; they represent the quintessential training exercises to acquire
neuromuscular coordination for harmonious action to ingrain the using of your “balanced force”
(Hun Yuan Li, 浑元力) in the three primary dimensions: forward/backward, upward/downward,
and lateral open/close (left/right).

Procedures and Methods

When doing these basic skill trial and feel (Shi Li, 试力) exercises, be sure to use the actions of
your core/torso to “drive” the actions of your arms and legs (Shen Cui Dong Shou, 身催动手);
merge the actions of every body element into one comfortable natural harmonious whole-body
movement (Shu Shi Xie Tiao, 舒适协调). When any one element moves, it must move only as
part of your whole-body, never independently; your hands, feet, torso, and mind all move in
unison as every body element affects the whole-body (Yi Dong Wu Bu Dong, 一动无不动).
Simultaneously, the natural winding of your musculature should be used to induce “not readily
visible” natural spirals, rotations, and twisting of your torso and limbs (Yi Dong Quan Shen
Zhuan, 一动全身转).

Novice should initially adhere to the physical form (Xing Shi, 形式) of the sequential pattern of
movement of each maneuver and use mind-intent to direct your force (Yi Yi Ling Li, 以意领力).
Visualize external resistance (e.g., imagine moving in molasses) and internal isometric opposing
forces (e.g., visualize imaginary springs between body elements) and do the movement with
relaxed comfortable motion. Do not use brute strength; use just enough force to meet the
mentally induced resistance (Yun Jing Ru Chou Si, 运劲如抽丝). Do not relax completely and
be slacken (Song Er Bu Xie, 松而不懈) but avoid being tense and rigid (Jin Er Bu Jiang, 紧而
不僵).

When practicing any new maneuver, you should focus your primary attention and mind-intent
(Yi, 意) on experiencing the isometric opposing force pair in the dominant force dimension (Er
Zheng Li, 二争力). However, though each maneuver specifically emphasizes a dominant force
dimension, motions in all six directions are always present, and the external and internal

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isometric opposing force pairs in all physical directions must always be balanced (Gong Zheng
Yi Zhong, 共争一中). Eventually, you must extend your mind-intent (Yi, 意), awareness, and
kinesthetic perception to include all isometric opposing force pairs between every one of your
body elements; each force must have an intentionally induced opposite to maintain equilibrium
(Shun Li Ni Xing, 顺力逆行).

From experience, it is most efficient to master one Shi Li maneuver before attempting to learn
others. Practicing many different Shi Li maneuvers without experiencing and ingraining the
proper whole-body neuromuscular relaxation/tension exchanges (Shen Jing Ji Rou Song Jin
Zhuan Huan, 神经肌肉松紧转换) actually slows down your overall progress.

The aim of trial and feel exercises is not just to learn the sequential movement patterns of a
maneuver/technique but to cultivate and nurture the balanced force, to develop the force
propagation pathways (Zhao Jing, 找劲), and to lay the foundation to “explode” your internal
power as external force with the maneuver (Bao Fa Wei Wai Li, 爆发为外力). Using proper
whole-body mechanics, start practicing every new Shi Li maneuver with large, smooth, even,
slow movement. Let us illustrate this with an example; let’s do the Hook/Hang Shi Li maneuver
(Gou Gua Shi Li, 勾挂试力); the neuromuscular relaxation/tension exchange cycle is as follows:

Action of the Maneuver Neuromuscular Condition

Start Posture Relaxation
Slow, smooth, even forward push Tension
End Posture Relaxation
Slow, smooth, even backward pull Tension
Start Posture Relaxation
…… ……

The complete maneuver includes two neuromuscular relaxation/tension exchanges; your

balanced force may have a dominant direction (either forward or backward) but it must remain
balanced in all six directions.

When you have mastered the neuromuscular coordination of the large, smooth, even, and slow
movement, you must lay the foundation for discharging/releasing force from any position (Sui
Shi Fa Li, 随时发力) and in any direction by visualizing both forward and backward forces
simultaneously. With the Hook/Hang Shi Li example, during your forward push or backward
pull, you may stop momentarily at any point to explore discharging forces in different directions
(forward, backward, etc.) resulting in a complex neuromuscular relaxation/tension exchange
cycle:

Action of the Maneuver Neuromuscular Condition

Start Posture Relaxation
Forward push Tension
Momentary stop Relaxation
Continue forward push Tension
Momentary stop Relaxation
Continue forward push Tension

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 …… ……
End Posture Relaxation
Backward pull Tension
Momentary stop Relaxation
Continue backward pull Tension
Momentary stop Relaxation
Continue backward pull Tension
…… ……
Start Posture Relaxation
…… ……

Thus, for each complete maneuver, the neuromuscular relaxation/tension exchange cycle can be
as complicated as your imagination. This is different from that of relaxed standing (Zhan
Zhuang, 站桩) where the “periods” of the cycles are much shorter.

Remember, it is not the goal to ingrain the precise physical movement of any maneuver into
muscle memory; the goal is to cultivate your balanced force, to ingrain the force propagation
pathways, to be able to deliver force at any point in any direction (随时一紧，随时发力). Your
training should emphasize the awareness and attention to the kinesthetic perception of the
transmission of forces through the concurrent sequential overlapping movement of your body
parts to deliver the balanced force (Zhao Jing, 找劲). Begin with slow large movement to
ingrain the motion into muscle memory to achieve harmonious movement (Zheng Ti Xie Tiao,
整体协调). Then practice slow small movement to develop agility, the ability to switch between
maneuvers. However, to be able to “explode” your internal power as external force onto your
opponent, you must practice power discharge/release (Fa Li, 发力). Begin with soft fast large
movement to examine and experience your delivery; then use focus (tensed) discharge to
strengthen your explosive power. Finally, practice fast focus with small motion to discharge
power (Quan Da Cun Jing, 拳打寸劲). The rapidity of neuromuscular relaxation/tension
exchanges (Song Jin Zhuan Huan, 松紧转换) contributes significantly to the sudden
explosiveness (Jing Zha, 惊炸) of the power discharge. Therefore, trial and feel (Shi Li, 试力)
exercises must include slow large movement, slow small movement, fast large movement, and
fast small movement practices to cultivate the ability to discharge your balanced force (Hun
Yuan Li, 浑元力) from any position at will.

Training Guideline

Cultivating the balanced force (Hun Yuan Li, 浑元力) with trial and feel (Shi Li, 试力) can be
achieved only through appropriate sequential training levels. The following is a brief outline:

Level 1: Fixed step, single maneuver training, with primary attention and
awareness on one dominant force dimension.
Level 2: Fixed step, single maneuver training, with visualization on all six force
directions in sequence.
Level 3: Fixed step, multiple maneuvers in sequential combinations.

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Even in these elementary levels, movements in all six directions are always present, and all force
components must be balanced in all directions. Use Yi (意) to direct your force to re-pattern
your neuromuscular system to use proper body mechanics (optimal alignment and connected-
ness, etc.,) to achieve whole-body harmony (Yi Yi Ling Li, 以意领力).

Level 4: Synthesize wading step (Mo Ca Bu, 摩擦步) with each maneuver.
Level 5: Integrate wading step into multiple maneuvers in sequential combinations.

In these intermediate levels, when synthesizing stepping with maneuvers, whole-body harmony
must be maintained (Zheng Ti Xie Tiao, 整体协调), and the pathways of force propagation
from the ground to your hand must remain pure (Lian Tong Yi Guan, 连通一贯). Synthesize
your mind-body to achieve simultaneity, with Yi (意) and force arriving simultaneously. Merge
all force components as one harmonious force (Yi Dao Li Dao, 意到力到).

Level 6: Incorporate free step (Bian Bu, 变步) with multiple maneuvers in
combinations.
Level 7: Free step and form-less maneuvers.

At the advanced levels, mind-intent (Yi, 意) and force become inseparable and indistinguishable;
they are merged as one (Yi Li Bu Fen, 意力不分). Form becomes form-less. The goal is to
develop your innate abilities, to be able to adapt and change according to your opponent.

Conclusion

In trial and feel (Shi Li, 试力) training, the emphasis is on using visualization (mental directed
activities) and kinesthetic perception of neuromuscular relaxation/tension exchanges to re-pattern
your whole-body coordination and to cultivate your whole-body balanced force with mentally
induced isometric opposing force pairs. You start from large, smooth, even, and slow movement
and work towards small, fast, and focused movement to develop the ability to deliver “sudden,
startling, explosive force” (Jing Tan Jing, 惊弹劲). The power release must be crisp and sharp.
From experience, the best results are obtained from developing your innate abilities with
minimum number of maneuvers with simplicity of movement.

In Yiquan Shi Li (试力) training and conditioning, though we emphasized procedures, methods,
postures, and form (Xing Shi, 形式), do not be limited or bounded by them; though we stressed
the importance of the intentional component (Yi Nian, 意念), do not be conscious of its control.
If you have mastered the whole-body harmony and the neuromuscular coordination of a
maneuver, you are not limited by its physical form and may adapt, change, refine, and re-invent
with total freedom to become form-less. Then, skills become spontaneous reflexes. Finally, the
effectiveness of training procedures and methods is ultimately judged by outcome. Those that do
not produce the desired results must be re-examined and refined.
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Copyright © 2008-05-01 J. P. Lau. All rights reserved.