Ba Fa Wu Bu: the latest and simplest Tai Chi form

According to unofficial and unscientific observations, only 1 in 5 people who try Tai Chi Chuan continue learning. The high dropout rate is largely due to the difficulty of learning the form. Surprising? Despite its seemingly effortless, flowing movements, Tai Chi is actually quite complex. It is both a physical and mental exercise, often compared to learning a new language. Many attempts have been made to simplify it. In the West, styles such as Tai Chi Easy, Tai Chi Chih, and Tai Chi for Health have been developed and gained many followers.

The Chinese government has also sought to simplify Tai Chi Chuan, creating Tai Chi 24 and Tai Chi 42, both modeled primarily after Yang Style and classified as modern Tai Chi Chuan. However, even these simplified versions remain challenging for many, as memorizing the movements and sequence can still be difficult. In the early 20th century, fitness gyms like the YMCA began promoting structured fitness programs. By the late 1970s, Jane Fonda pioneered her workout routines, making simple and repetitive exercises mainstream. Many are now accustomed to following an instructor through aerobic steps or kickboxing without the need to memorize the movement nor sequences.

Ba Fa Wu Bu is the latest effort by the Chinese government to make Tai Chi more accessible. In 2018, the Chinese National Sports Bureau created the form by further simplifying Yang Style Tai Chi movements and actively promotes it as a key health exercise. Gradually, it has started gaining traction in the West.

The Form:

Ba Fa means “Eight Methods,” and Wu Bu means “Five Steps” or “Five Footworks.” In Tai Chi Chuan, eight essential methods train different energies:

• Peng (ward-off, buoyancy)
• Lu (roll-back)
• Ji (squeeze with a body-turning motion)
• An (press or shovel)
• Cai (pluck)
• Lie (sideway maneuvering)
• Zhou (elbow strike)
• Kao (shoulder bump)

The first four are the most commonly used and are referred to as Si Zheng Zhou or “Four Right Hands.” The latter four, which are more aggressive, are called Si Yu Zhou or “Four Angular Hands.”

The five fundamental footworks are:

• Qian Jin (stepping forward)
• Hou Tui (stepping backward)
• Zuo Gu (looking or turning left)
• You Pan (looking or turning right)
• Zhong Ding (central equilibrium, or settling down)

Together, these Eight Methods and Five Steps form the Tai Chi Shi San Shi, or “Thirteen Postures.” Understanding these postures is key to learning Tai Chi, akin to learning the ABCs of English. To help beginners grasp these principles, the Chinese National Sports Bureau codified this 13-movement short routine in 2018.

The Movements:

1. Commencement
2. Fixed Step of Four Right Hands
3. Fixed Step of Four Angular Hands
4. Stepping Forward with Ward-off and Stepping Backward with Roll-back
5. Stepping Left with Squeeze followed by Press
6. Stepping Right with Squeeze followed by Press
7. Stepping Backward with Pluck Left and Right Alternately
8. Stepping Forward with Side Maneuver Left and Right Alternately
9. Stepping Right with Right Elbow Strike followed by Shoulder Bump
10. Stepping Left with Left Elbow Strike followed by Shoulder Bump
11. Stepping on One Leg Left and Right Alternately
12. Cross Hands
13. Closing

Advantages:

• Beginners and individuals with balance issues can repeat the first three movements with fixed steps until they feel comfortable advancing to stepping exercises.
• The absence of 180-degree turns makes it easier for students to follow an instructor.
• Requires minimal space, making it ideal for online learning or at home practice.
• No equipment or gear is needed, making it highly portable and travel-friendly.
• Instructors can teach it using a mirror-image method to facilitate learning.
• The full routine takes less than 4 minutes, making it suitable for busy lifestyles. When time allows, practitioners can repeat it multiple times for a more substantial workout.
• The fixed movements are performed in a mild squatting position like Zhan Zhuang or Standing Post, helping to strengthen leg muscles. As practitioners build leg strength, they can lower their stance for enhanced muscle training and better cardiovascular benefits.

Conclusion:

• Tai Chi Chuan is both a healing art and a martial art, yet this form lacks martial spirit.
• Depending on how it is taught, some movements may deviate from Tai Chi fundamentals, such as locking the knee while stepping out.
• Ba Fa Wu Bu is still more complicated than some Western simplified Tai Chi forms.
• Tai Chi Chuan is a mind-body discipline. Its complexity naturally fosters a deep mental and physical connection, yielding immense health benefits. Scientists recognize Tai Chi’s brilliance due to its inherent mindfulness component. Critics argue that Ba Fa Wu Bu is overly simplified and may not provide the same benefits. Counterarguments suggest that many Qigong forms are even simpler yet still deliver significant health benefits as long as practitioners are mindful during practice.
• Simplified Tai Chi Chuan like Ba Fa Wu Bu should be considered as a form of Qigong and may yield comparable health results.
• Clinical studies on Tai Chi often utilize 5 to 8 simple movements, making Ba Fa Wu Bu a viable candidate for research on its effectiveness.
• In the U.S., some Tai Chi instructors lack knowledge of the Thirteen Postures. Ba Fa Wu Bu could serve as an accessible entry point for both teachers and students.
• This short form can introduce the general public to Tai Chi Chuan, potentially leading them to explore more traditional forms.
• Currently, this form is included in national Tai Chi tournaments in China and will be featured in the 2025 Golden State International Wushu Championships as a competition item. While it is not a traditional Tai Chi form, its popularity is expected to grow.

Note: all images are screenshots from a YouTube video performed by the Chinese Tai Chi champion Chai Yun Long. You can see his entire demonstration via this link.