Flat Stance - Wushu

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. Find more wushu instructions at wushu main.

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)

Suggestions

• Bow Stance (wushu gong bu)
• Horse Stance (wushu ma bu)
• Cat Stance (wushu xu bu)
• Rest Stance (wushu xie bu)
• Old Wushu Stances Instruction
• Karate

Videos/Images

• Flat Stance - Pu Bu
• Spear Palm - Chuan Zhang
• 5 Stances Form - Wu Bu Quan

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