8 Methods 5 Steps Tai Chi | Follow Me Mirror Version | Bafa Wubu | 八法五步
This slow easy to follow 'follow me' version of the 8 Methods 5 Steps Tai Chi is perfect for beginners and as a short daily practice of Tai Chi.
I am your mirror for this practice, so we move together in the same direction throughout the practice. Yang Style benefits health, vitality and immunity and is a gentle flowing exercise suitable for all ages and abilities.
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Eight Methods and Five Steps
Tai Chi "Eight Methods and Five Steps" is a new easy-to-learn form for Tai Chi based on the core movements of the five Tai Chi schools. Created by experts of the Wushu Sports Management Center of State Sports Administration in order to better publicise, promote and popularise Taijiquan, and to also promote China's excellent traditional culture.
Drawing on all forms of Taijiquan, the core techniques are represented in the "Eight Methods and Five Steps" routine, encompassing the eight method of "ward-off, rollback, push, press, grab, split, elbow strike and shoulder strike", combined with the five steps of "advancing, retreating, looking left, gazing right and central equilibrium" as the two modes of exercise of standing stake and advancing. These have been refined into a popular routine of culture, fitness and simplicity.
Also known as Taiji Bafa Wubu in Chinese, the practice condenses and refines these five different Tai Chi Schools styles into their most classical and foundational movements, namely the 8 hand techniques and 5 steps.
8 hand techniques:
* péng (ward-off)
* lǚ (roll-back)
* jǐ (press)
* àn (push)
* cǎi (grab or pluck)
* liè (split)
* zhǒu (elbow)
* kào (shoulder)
The 5 steps:
* jìn (forward)
* tuì (backward)
* gù (left)
* pàn (right)
* dìng (central)
Because of its simplicity, Bafa Wubu is most suitable for Tai Chi beginners.
The movements are simple in structure, moderate in number but rich in meaning, and also easy to learn and practice. This is the ideal routine on to which to progress from the 24-form simplified Taijiquan routine.
Movements for the 8 Methods 5 Steps Tai Chi :
00:00 Starting form (一)起勢
00:20 Left ward-off (二)左掤勢
00:25 Right rollback (三)右捋勢
00:28 Left push (四)左擠勢
00:34 Double hand press (五)雙按勢
00:36 Right grab (六)右採勢
00:40 Left split (七)左挒勢
00:43 Left elbow strike (八)左肘勢
00:45 Right shoulder strike (九)右靠勢
00:48 Right ward-off (十)右掤勢
00:52 Left rollback (十一)左捋勢
00:56 Right push (十二)右擠勢
01:00 Double hand press (十三)雙按勢
01:06 Left grab (十四)左採
01:10 Right split (十五)右挒勢
01:12 Right elbow strike (十六)右肘勢
01:15 Left shoulder strike (十七)左靠勢
01:22 Advance left and right ward-off (十八)進步左右掤勢
01:36 Withdraw left and right rollback (十九)退步左右捋势
01:43 Left-stepping left push (二十)左移步左擠勢
01:50 Left-stepping double hand press (二十一)左移步雙按勢
01:55 Right-stepping right push (二十二)右移步右擠勢
02:01 Right-stepping double hand press (二十三)右移步雙按勢
02:07 Withdraw left and right grab (二十四)退步左右採勢
02:14 Advance left and right split (二十五)進步左右挒勢
02:21 Right-stepping right elbow strike (二十六)右移步右肘勢
02:24 Right-stepping right shoulder strike (二十七)右移步右靠勢
02:29 Left-stepping left elbow strike (二十八)左移步左肘勢
02:31 Left-stepping left shoulder strike (二十九)左移步左靠勢
02:35 Central equilibrium standing on one leg both left and right (三十) 中定左右獨立
02:54 Cross hands (三十一)十字手
03:00 Closing form (三十二)收势
🌟 Benefits of Tai Chi & Qigong:
* Improves co-ordination as you learn to bring Mind, Body and Breath together in to a rhythmic dance of hands, waist and feet
* Relieves stress and insomnia - helping the mind calm after a busy day and moving the mind into a more restful place to initiate sleep
* Strengthens and increases flexibility of the core, shoulder and leg muscles
* Relieve tension in the neck and shoulders and increases mobility
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