Wushu - Chines Martial Arts.

Wushu - Chinese Martial Arts

Wushu is a synonym for martial arts (wu = 武 = martial + shu = 术 = arts) and covers all Chinese martial arts styles, such as Taolu (forms), Sanda (chinese kickboxing), Shuai jiao (chinese wrestling) and traditional animal and weapon styles. Learn the basics, wushu jumps, kicks, beginner forms, weapons and traditional styles. If you are interested in modern, competitive wushu, I recommend you also learn the basics artistic gymnastics

Basics

• Basic Wushu Stances
• Horse Stance (ma bu)
• Bow Stance (gong bu)
• Cat Stance (xu bu)
• Flat Stance (pu bu)
• Rest Stance (xie bu)

Wushu Horse Stance

The horse stance (in Chinese: ma bu) is one of the 5 basic wushu stances. In this lesson you will learn how to do the horse stance in modern wushu styles such as Longfist, Bradsword, Straightsword, Staff and Spear. In some traditional wushu styles: Nanquan, Taiji, Bagua etc., the horse stance is performed slightly different.

Execution

• Stand with your feet about 3 shoe sizes (or 2 shoulder widths) apart and
  keep your feet parallel.
• Sit down like if you would sit on a horse so that your thighs are horizontal.
• The knees should not be forced inwards or outwards. (see illustration above)
• Keep your upper body straight and pretty vertical. Don't lean forward too much.
• Look straight forward. (view: horizontal)
• Keep your shoulders low and pulled slightly back. Fists on the hips. Upper arms parallel.

Advice

• Learn the 5 stances form (wushu wu bu quan).
• Try to hold the horse stance for 30 seconds. Keep practicing until you can stay in a horse stance for 3 minutes. Some practicioners of traditional wushu styles can hold the horse stance for 30 minutes and more.
• Practice the horse stance in front of a mirror.

Wushu Cat Stance

The cat or empty stance (xu bu) is one of the 5 basic wushu stances. In this lesson you will learn how to do the cat stance in modern wushu: Longfist, Bradsword, Straightsword, Staff and Spear. In some traditional wushu styles such as Nanquan, Taiji, Bagua etc., this stance is performed slightly different. 

Execution

• This is an instruction for the right wushu cat stance.
• Stand on your right leg and bend it a bit more than 90 degrees, so that the thigh is horizontal and the knee is slightly in front of the foot. Because the heel of the right leg should not be elevated, this stance requires some calf flexibility.
• The left leg is bent a little bit and the big toe touches the floor. Please don't forget that the front leg doesn't carry any of the weight. The foot touches the floor without pressure at all.
• Knees closed slightly.
• Keep your spine straight and lean slightly forward, but not too far. (the weight is not supposed to rest on the front leg)

Advice

• Learn the 5 stances form (wushu wu bu quan).
• Try to hold the cat stance for 30 seconds. Keep practicing until you can stay in a cat stance for 3 minutes. Some practicioners of traditional wushu styles can hold the cat stance for 15 minutes and more.
• Practice the cat stance in front of a mirror.
• Do one legged cat stance squats to strengthen your quadriceps.

  Wushu Flat Stance

The flat stance (pu bu) is one of the 5 basic wushu stances. In this lesson you will learn how to do the flat stance in modern wushu: Longfist, Bradsword, Straightsword, Staff and Spear. In some traditional wushu styles like Nanquan, Taiji, Bagua etc., the flat stance is performed differently.

Execution

• The feet are parallel and approximately 3 shoe sizes (2 shoulder widths) apart. Keeping the feet parallel is the trickiest part of the flat stance and requires some ankle flexibility.
• Go down on one leg until your hips are below hip level and extend the other leg totally.
• The spine has to be straightened.
• Try to keep your upper body pretty vertical (you will lean forward a bit automatically) and don't crouch down at all.
• Keep your head straight up and look straight forward over your front leg.
• Put your fists on your hips and keep your upper arms parallel. The shoulders are kept low and pulled slightly back.

Advice

• Learn the 5 stances form (wushu wu bu quan).
• Practice the flat stance with the edge off the front foot on a wall, so that your feet stay parallel.
• Try to grab the ankle of your front leg with both hands. Later try to grab your ankles with crossed arms. (back arm grabs font ankle - front arm grabs back ankle)

Wushu Rest Stance

The rest stance (xie bu) is one of the 5 basic wushu stances. This instruction shows how to do the rest stance in the modern wushu styles: Longfist, Bradsword, Straightsword, Staff and Spear. In more traditional wushu styles like Nanquan, Taiji, Bagua etc, the rest stance is performed slightly different.

Execution

• Sit down with one knee under the other. The heel of the leg whichs knee is under the other is off the ground. Its knee can touch the floor slightly but should not be rested on.
• The upper body is kept vertical and the back is totally extended. Don't crouch down at all.
• Keep your head up and look horizontal over your shoulder. If the left knee is under the right knee, look over your left shoulder. If your right knee is under the left knee, look over your right shoulder.
• Put your fists on your hips and keep your upper arms parallel. The shoulders are kept low and pulled slightly back.

Advice

• Learn the 5 stances form (wushu wu bu quan).
• Use the rest stance to stretch your glutes.

Wushu Bow Stance

The bow stance (in Chinese: gong bu) is one of the 5 basic wushu stances. This instruction shows how the bow stance is done in the modern wushu styles: Longfist, Bradsword, Straightsword, Staff and Spear. In other some traditional styles like Nanquan, Taiji, Bagua etc. the bow stance is performed differently.

Ejecution

• Your feet are in one line and a bit more than 3 shoe sizes apart. The front foot points straight forward and the back foot is twisted away about 45 degrees. Both heels have to stay on the floor.
• The back leg is totally extended and the front leg is bent 90 degrees, so that the lower leg is vertical and the thigh is horizontal.
• Don't extend your hips.
• Keep your upper body upright, head high and shoulders low & slightly pulled back. Look straight forward. (view: horizontal)

Advice

• Learn the 5 stances form (wushu wu bu quan).
• Try to hold the bow stance for 30 seconds. Keep practicing until you can stay in a bow stance for 3 minutes. Some practicioners of traditional styles can hold the bow stance for 30 minutes and more.
• Practice the bow stance in front of a mirror.