[Masterclass] The Ultimate 62-Step Guide to Tai Chi's 8 Methods & 5 Steps (Ba Fa Wu Bu) — 16 Forms, 32 Single-Posture Actions

Hello everyone, and a note on how to read this thread. The official routine is sixteen movements comprising thirty-two single-posture actions, practised symmetrically left and right. The sixty-two steps below are the teaching breakdown, with one image per transition - not sixty-two separate movements. Each reply is one section, and every image is numbered in order, so if you are following along on your own it is easiest to work through the replies from top to bottom.
Happy practicing!

起势 (Qǐ Shì) - Beginning Posture

Preparation: Stand upright. Be centered, relaxed, and comfortable. (Zhǔnbèi: Shēntǐ zhílì, zhōngzhèng shūsōng).

📖 Deeper Understanding: This posture is the foundation of all Tai Chi practice—it is the Wuji state. Discover how to cultivate stillness before movement in our blog post What is Wuji in Tai Chi

Open Your Feet: Open your feet to shoulder width. (Kāibù: Yǔ jiān tóng kuān).

Raise Arms: Slowly raise both hands to shoulder height. (Liǎng shǒu píngjǔ: Yǔ jiān tóng gāo).

Bend Knees & Press: Bend your knees and press down with your palms. (Qūxī xià àn).

One of the first challenges in Tai Chi is finding "relaxation" (sōng) while maintaining structure, a skill key to mastering sōng (松) and jǐn (紧). When you press your hands down and bend your knees here, do you feel a sense of sinking energy (chén) into your feet? Where is your awareness focused—on your palms, your dantian, or your feet?

左掤势、右捋势、左挤势、双按势 (Left Peng, Right Lu, Left Ji, Double An)

Turn Right, Hold Ball: Turn right and form a "hold ball" posture. (Yòu zhuǎn, bào qiú).

P.S. If you're more of a visual learner and want to see how this entire Peng-Lu-Ji-An sequence flows in real time, we have a complete video of the form on our Ba Fa dictionary page. It's a great way to connect the static images here with the dynamic movement!

Watch the Full Form Video on Our Dictionary Page

Turn Waist, Left Peng: Turn your waist, step forward, and perform Left Ward Off (Peng). (Zhuǎn yāo, zuǒ péng).

It's often said in Tai Chi, "The waist is the commander" (腰为主宰). When you turn your waist to execute Peng (ward off), do you feel the movement originating from your lower back/waist, or are you leading more with your shoulder or arm? Any tips for relaxing your muscles (without going limp) in the waist while generating power?

Turn Left, Rollback: Turn left, rotate the arms, and perform Rollback (Lu). (Zuǒ zhuǎn, nèiwài xuán bì, xià lǚ).
Deeper Understanding: Rollback embodies the principle of yielding and neutralizing. Explore the philosophy of empty and full in our article Yin Yang in Tai Chi

Turn Right, Connect Hands: Turn right, turn your waist, and connect the hands. (Xiàng yòu, zhuǎn yāo dā shǒu).

Center, Press: Return to center and perform Press (Ji). (Huí zhèng, jǐ chū).

📖 Deeper Understanding: Coordinating breath with movement is essential for issuing Jin. Learn the rhythm of Tai Chi breathing in How to Breathe in Tai Chi

Slightly Turn Right, Press Down: Turn slightly to the right and press down. (Wēiwēi xiàng yòu zhuǎn, xià àn).

Turn Center, Push: Turn back to center and Push (An). (Zhuǎn zhèng, tuī chū).

右採势、左挒势、左肘势、右靠势 (Right Cai, Left Lie, Left Zhou, Right Kao)

Right Pluck: Make fists and gently pluck downward and to the right. (Shuāng shǒu wò quán, wēiwēi xiàng yòu xià cǎi).

📖 Deeper Understanding: Cai requires a stable root and proper weight shift. Improve your balance with insights from Tai Chi for Balance

Left Split: Change fists to palms and Split (Lie) to the left. (Shuāng shǒu biàn zhǎng, xiàng zuǒ liè).

Left Elbow: Make a fist with your left hand and strike with the elbow horizontally. (Zuǒ shǒu wò quán, héng jī zhǒu).

📖 Deeper Understanding: Elbow strikes generate power from the whole body. Dive into the science of issuing force in Unlocking Internal Power (Jin)

Right Shoulder Strike: Right hand internally rotates into a fist, left hand becomes a palm; strike with the shoulder (Kao). (Yòu shǒu nèi xuán biàn quán, zuǒ shǒu biàn zhǎng, kào).

右掤势、左捋势、右挤势、双按势 (Right Peng, Left Lu, Right Ji, Double An)

Turn Left, Hold Ball: Turn left and form the "hold ball" posture. (Zuǒ zhuǎn, bào qiú).

Turn Waist, Right Peng: Turn your waist and perform Right Ward Off (Peng). (Zhuǎn yāo, yòu péng).

Turn Right, Rollback: Turn right, rotate the arms, and perform Rollback (Lu). (Yòu zhuǎn, nèiwài xuán bì, xià lǚ).

Settle the waist back to centre before the press. (Huí zhèng).

Center, Press: Return to center and Press (Ji). (Huí zhèng, jǐ).

Slightly Turn Left, Press Down: Turn slightly to the left and press down. (Wēiwēi zuǒ zhuǎn, xià àn).

Turn Center, Push: Return to center and Push (An). (Huí zhèng, tuī chū).

左採势、右挒势、右肘势、左靠势 (Left Cai, Right Lie, Right Zhou, Left Kao)

Left Pluck: Make fists and gently pluck downward and to the left. (Shuāng shǒu wò quán, wēiwēi xiàng zuǒ shùn cǎi).

Right Split: Change fists to palms and Split (Lie) to the right. (Shuāng shǒu biàn zhǎng, xiàng yòu liè).

Right Elbow: Make a fist with your right hand and strike with the elbow horizontally to the left side. (Yòu shǒu wò quán, xiàng zuǒ cè, héng jī zhǒu).

Left Shoulder Strike: Left hand internally rotates into a fist, right hand becomes a palm; strike with the shoulder (Kao). (Zuǒ shǒu nèi xuán biàn quán, yòu shǒu biàn zhǎng kào).

进步左右掤势 (Advancing Steps, Left and Right Peng)

Pivot Right Foot, Hold Ball: Pivot on the right foot and hold the ball. (Bǎi yòu jiǎo, bào qiú).

Step Forward with Left: Step forward with the left foot. (Shàng zuǒ bù).

📖 Deeper Understanding: Stepping is the foundation of Tai Chi locomotion. Read our comprehensive guide Tai Chi Walking: How It Works

Bow Stance, Left Peng: Sink into a bow stance and perform Left Ward Off (Peng). (Gōng bù, zuǒ péng).

📖 Deeper Understanding: Proper bow stance requires open kua to protect the knees. Learn how to open your kua correctly in Open Kua in Tai Chi

Pivot Left Foot: Pivot on the left foot. (Bǎi zuǒ jiǎo).

Hold Ball, Step Right: Hold the ball and step forward with the right foot. (Bào qiú, shàng yòu bù).

Bow Stance, Right Peng: Sink into a bow stance and perform Right Ward Off (Peng). (Gōng bù, yòu péng).

退步左右捋势 (Retreating Steps, Left and Right Lu)

Shift Left, Rollback Left: Shift weight slightly left and Rollback (Lu) down to the left. (Wēi xiàng zuǒ, yí zhòng xīn, zuǒ xià lǚ).

Step Back Right, Rollback Right: Step back with the right foot, shift weight, and Rollback (Lu) down to the right. (Chè yòu jiǎo, yí zhòng xīn, yòu xià lǚ).

左移步左挤势、左移步双按势 (Left Step, Left Ji & Double An)

Step Left, Position Palms: Step left and position the palms. (Píngyí kāi zuǒ bù, bǎi zhǎng).

Feet Together, Left Press: Bring feet together and execute Press (Ji) with power. (Shuāng shǒu fā lì, bìng bù zuǒ jǐ).

📖 Deeper Understanding: This combined movement highlights the difference between Tai Chi and Qigong. Compare the two practices in Tai Chi vs Qigong

Open Hands, Step Left: Open both hands and step forward with the left foot. (Shuāng kāi shǒu, zuǒ shàng bù).

Follow Step, Double Push: Follow with the right foot and double palm push. (Gēn bù, shuāng tuī zhǎng).

📖 Deeper Understanding: Double push is a classic closing move. If you're new to Tai Chi, start with our beginner's guide Tai Chi for Beginners

右移步右挤势、右移步双按势 (Right Step, Right Ji & Double An)

Open the left foot to the side, ready to position the palms. (Zuǒ kāi bù).

Step Left, Position Palms: Step left and position the palms. (Zuǒ píng kāi bù, bǎi zhǎng).

Feet Together, Right Press: Bring feet together and execute Press (Ji) with power. (Shuāng shǒu fā lì, bìng bù yòu jǐ).

Open Hands, Step Right: Open both hands and step forward with the right foot. (Shuāng kāi shǒu, yòu shàng bù).

Follow Step, Double Push: Follow with the left foot and double palm push. (Gēn bù, shuāng tuī zhǎng).

退步左右採势 (Retreating Steps, Left and Right Cai)

Grind Left, Hook Right, Center: Grind on the left heel, hook the right toes in, and return to center. (Niǎn zuǒ jiǎo, kòu yòu jiǎo, huí zhèng).

Step Back Left, Left Pluck: Make fists, step back with the left foot, and Pluck (Cai) down-left. (Shuāng shǒu wò quán, chè zuǒ jiǎo, zuǒ xià cǎi).

📖 Deeper Understanding: Retreating movements can stress the knees. Check our evidence-based guide on knee safety Is Tai Chi Walking Safe for Knees

Step Back Right, Right Pluck: Step back with the right foot, make fists, and Pluck (Cai) down-right. (Chè yòu jiǎo, shuāng shǒu wò quán, yòu xià cǎi).

📖 Deeper Understanding: For seniors, retreating steps are especially important for fall prevention. Read our specialized guide Tai Chi Walking for Seniors

进步左右挒势 (Advancing Steps, Left and Right Lie)

Step Left, Left Split: Step forward with the left foot, change to palms, and Split (Lie) left. (Shàng zuǒ jiǎo, shuāng shǒu biàn zhǎng zuǒ liè).

Step Right, Right Split: Step forward with the right foot and Split (Lie) right. (Shàng yòu jiǎo, shuāng shǒu yòu liè).

右移步右肘势、右移步右靠势 (Right Step, Right Zhou & Right Kao)

Follow Left, Left Block: Follow with the left foot and block with the left palm. (Gēn zuǒ jiǎo, zuǒ shǒu lán zhǎng).

Step Right, Right Fist: Step forward with the right foot and make a fist with the right hand. (Shàng yòu bù, yòu shǒu wò quán).

Hook Right Foot, Elbow Strike: Hook the right foot in, strike with the elbow, and stamp the feet together. (Kòu yòu jiǎo, jī zhǒu, bìng bù zhèn jiǎo).

📖 Deeper Understanding: The stomp and elbow strike demonstrate Fajin (releasing power). Explore the mechanics of explosive force in Master Tai Chi Fajin

Step Right, Horse Stance Shoulder: Step right into a horse stance and perform Shoulder Strike (Kao). (Shàng yòu bù, mǎ bù kào).

📖 Deeper Understanding: Horse stance and shoulder strike vary between Chen and Yang styles. Compare the two major families in Chen vs Yang Tai Chi

左移步左肘势、左移步左靠势 (Left Step, Left Zhou & Left Kao)

Hook Right, Left Fist, Right Block: Hook the right foot in, left hand makes a fist, right hand blocks. (Kòu yòu jiǎo, zuǒ shǒu wò quán, yòu shǒu lán zhǎng).

Hook Left, Elbow Strike: Hook the left foot in, strike with the elbow, and stamp the feet together. (Kòu zuǒ jiǎo, jī zhǒu, bìng bù zhèn jiǎo).

Step Left, Horse Stance Shoulder: Step left into a horse stance and perform Shoulder Strike (Kao). (Shàng zuǒ bù, mǎ bù kào).

中定左右独立势 (Central Equilibrium, Left and Right Independent)

Hook Left, Right Foot In: Hook the left foot in, bring the right foot in, and place hands by hips. (Kòu zuǒ jiǎo, shōu yòu jiǎo, shuāng shǒu fàng yú kuà cè).

The "Press" (Ji) energy is often described as a focused, squeezing power. When you bring your feet together and execute Ji, do you feel a connection from your rear foot through your waist and into your palms? Does it feel different from the "Push" (An) energy we practice later—both expressions of internal power (Jin)?

Raise Left Knee: Raise the left knee, then lower it. (Tí zuǒ xī, luò xià).

📖 Deeper Understanding: Single-leg standing is a powerful test of balance. Discover the top ten science-backed benefits of Tai Chi in 10 Proven Benefits of Tai Chi

Raise Right Knee: Raise the right knee, then lower it. (Tí yòu xī, luò xià).

📖 Deeper Understanding: Balancing requires a calm mind. Learn how Tai Chi reduces stress and anxiety in Tai Chi for Stress and Anxiety

十字手 (Shí Zì Shǒu) - Cross Hands

Come up from the knee lift and let the arms begin to separate. (Qǐ shēn, fēn zhǎng).

Separate Palms: Separate the palms. (Fēn zhǎng).

收势 (Shōu Shì) - Closing Posture

Press Down, Stand, Left Foot In: Press down with palms, stand upright, and bring the left foot in. (Shuāng shǒu àn zhǎng, zhí lì shōu zuǒ jiǎo).

📖 Deeper Understanding: The closing posture is the beginning of your internal transformation. Read inspiring stories of personal change through Tai Chi in Tai Chi Transformation.

Closing: The routine is complete. Relax. (Shōu shì).

Congratulations on completing the entire 62-step guide! Want to see how it all fits together in one continuous flow? Head over to our Ba Fa dictionary page and watch the full-form video. It's the perfect way to review everything you've just learned.

Watch the Complete Ba Fa Wu Bu Form Link: https://www.taichiwuji.com/glossary/ba-fa/

How do you feel after completing the entire 8 Methods & 5 Steps routine? Do you notice any warmth in your hands, a sense of calm, or increased energy? This is a great moment to reflect on the internal health benefits of your practice.