Tai Chi " The Eight Methods and Five Steps" ( 太极八法五步 ) is a popular Tai Chi or Taiji (太極) routine systematically compiled by the National Sports General Administration as it is spelled in PRC-endorsed pinyin romanization. This form, Bafa Wubu (八法五步) is a fitness routine that was developed in accordance with the appeal of the General Administration of Sport of China. The purpose to better promote mass Tai Chi. This a small routine arranged for beginners based on the commonality of various Tai Chi schools.
Combine the eight basic techniques required by Taijiquan:
Ward off, Rolling back, Push, Press, Grab, Split, Elbow, Shoulder and lean Combine the five steps of advancement, retreat, care, hope, and determination. It's called Eight Methods and Five Steps. These simplified Taiji forms are intended to be introductory however, they can also stand on their own as a simple health practice for those who seek the benefits of Taiji but aren't looking to dedicate the time that the complete discipline requires.
It based on the core commonalities of the five schools of Tai Chi, which serves to promote traditional Chinese culture. It incorporates the eight techniques of Tai Chi: Quiver, Stroke, Squeeze, Press, Picking, Sparring, Elbow and Lean, as well as the five steps of Advance, Retreat, Guarding, Looking Forward and Determination.
It is also scientifically standardized and simple enough to be practiced by the general public for fitness purposes.
This program “Bafa Wubu - Eight Methods and Five Steps “ is excellent for beginners of all ages to start the Tai chi journey. With the consistency of practice, it can ease your chronic pains, cultivate your mind, relax your body, improve your vitality, and increase your life quality and health. Bafa Wubu of Tai Chi is characterized by lower energy consumption than the 24 form simplified Tai Chi.
Relationship between Bafa and Wubu
Bafa (Eight Methods) develops the body's internal energies and hand techniques.
Wubu (Five Steps) provides the footwork, balance and directional movement.
Together they create the complete foundation of Tai Chi Chuan:
- 8 Methods → How energy is expressed.
- 5 Steps → How the body moves through space.
- 8 + 5 = 13 Fundamental Postures (Shisanshi), regarded as the classical foundation of Tai Chi.
Bafa. Ba means eight. Fa means method. Bafa are eight hand skill methods.
The integration of the Eight Methods with the Five Steps develops whole-body coordination, rooted power, efficient movement and the harmonious circulation of Qi.
Eight steps of Bafa are as listed in the following table:
| Pinyin | English | Key Acupoint | Five Elements | Attribute | Description | Chinese |
|---|---|---|---|---|---|---|
| Peng | Ward Off | Mingmen (DU4) | Water | Water | Expanding, buoyant energy that protects and supports. | 掤 |
| Lü (Lu) | Roll Back | Xuanguan | Fire | Fire | Yielding and redirecting an opponent's force. | 捋 |
| Ji | Press | Jiaji | Wood | Thunder | Forward pressing energy generated through coordinated body alignment. | 擠 |
| An | Push | Tanzhong (CV17) | Metal | Marsh | Rooted downward and forward pushing force. | 按 |
| Cai | Pluck | Xinggong | Metal | Sky | Pulling or uprooting energy that disrupts balance. | 採 |
| Lie | Split | Dantian | Earth | Earth | Opposing forces that separate or divide. | 挒 |
| Zhou | Elbow | Jianjing (GB21) | Earth | Mountain | Short-range power using the elbow. | 肘 |
| Kao | Shoulder Strike | Yuzhen (BL9) | Wood | Wind | Whole-body power delivered through the shoulder. | 靠 |
Here understanding acupoints and channels is very important. For example, the key acupoint for Peng is the Mingmen point and the key channel is Shenjin (Kidney Channel). By focusing the mind on the Mingmen point, Peng will be generated automatically. Thus, from the high level view, the eight methods are eight main ideas in push hands and are applied by the mind. It is usually called “use mind, do not use force”. Here Peng just means to automatically generate barely enough force by using the mind to push forward and up; this can keep the key points from being locked or controlled by the opponent. Peng, Lu, Ji, and An come from these fixed points. Cai, Lie, Zhou and Kou come from these changeable points.
Lu means to follow the opponent’s force and movement to move him with a slight change of direction: it is like unloading his force from your body.
Ji means to charge straight forward.
An means to empty the chest and push diagonally downward.
Cai means to control and drop some heavy object down.
Lie means to split suddenly.
Zhou means a short strike within the reach of the elbow (or elbow circle skills).
Kao means a body strike within the reach of the shoulder (or shoulder circle skills).
Wubu is the foundation of Bafa. Steps:
| Five Footwork | Attribute | Element | Acupoint |
| Jin (or Jibu) | Step forward | Water | Huiyin |
| Tui (or Tuibu) | Step backward | Fire | Zuqiao |
| Gu Bu (or Zuogu) | Step left | Wood | Jiaji |
| Pan Bu (or Youpan) | Step Right | Metal | Tanzhong |
| Ding Bu (or Zhongding) | Central equilibrium | Earth | Dantain |
The five footwork skills are discussed below.
Jin (or Jinbu – step forward) means to go forward. It is water which is like a flood, soft but powerful. When the key point Huiyin is focused on, the qi will automatically push the body forward. It belongs to Shenjin (Kidney Channel).
Tui (or Tuibu – step backward) means to withdraw the body. It is fire which means hard outside and soft or empty inside. It belongs to Xinjin ( Heart Channel).
Gu (or Zuogu – left look around) means to go forward sideways. Here Zuo (left) means sideway; Gu (look around) means look after or being careful. It is wood which means straight and grow up continually. It belongs to Ganjin (Liver Channel).
Pan (or Youpan – right look forward to) means to withdraw your body sideways. It is metal which means springy and tenacious. It belongs to Feijin (Lung Channel).
Ding (or Zhongding – central equilibrium) means to keep balanced and stable.; this really means to keep the central axis of your body stable. It belongs to Pijin (Spleen Channel). When the Dantian is focused on, the qi will automatically adjust the balance.
by taiji-thirteen-postures~
Movements:
| No. | Movement (English) | Chinese | Bafa |
|---|---|---|---|
| 1 | Starting Form | 起勢 | — |
| 2 | Left Ward Off | 左掤勢 | Peng |
| 3 | Right Roll Back | 右捋勢 | Lü |
| 4 | Left Press | 左擠勢 | Ji |
| 5 | Double Hand Push | 雙按勢 | An |
| 6 | Right Pluck | 右採勢 | Cai |
| 7 | Left Split | 左挒勢 | Lie |
| 8 | Left Elbow Strike | 左肘勢 | Zhou |
| 9 | Right Shoulder Strike | 右靠勢 | Kao |
| 10–17 | Repeat the Eight Methods on the opposite side | 左右轉換 | Bafa |
| 18–25 | Advance, retreat and stepping variations | 進退移步 | Wubu + Bafa |
| 26–30 | Stepping Elbow and Shoulder techniques | 移步肘靠 | Zhou + Kao |
| 31 | Central Equilibrium – One Leg Standing | 中定左右獨立 | Ding |
| 32 | Cross Hands | 十字手 | — |
| 33 | Finishing Form | 收勢 | — |
For home practice
The information is from Internet sources.
The research in this article shows that from practitioners who have been practicing Tai Chi (Bafa Wubu) for a long time, the long-term practice of Tai Chi (Bafa Wubu) can enhance the muscle strength of the lower limbs, as well as promote the control of the joints of the lower limbs, and play a role in promoting lower limb exercise. ~ National Library of Medicine