Among the renowned “72 Secret Skills of Shaolin” (Siulam Chaat Sap Yi Jyut Gei 少林七十二絕技), one foundational practice stands out for cultivating resilience, power, internal harmony, and strike resistance: „Crouching Tiger Skill“ (Ngo Fu Gung 臥虎功), also called „Taming the Tiger Skill“ (Fuk Fu Gung 伏虎功). 

This method, though often overlooked in modern training, is treasured in traditional circles for its simplicity, efficiency, and depth. They represent an ideal synthesis of external physical development and internal energetic refinement.

This Shaolin hard Qigong (Hei Gung 氣功) method involves supporting the body with palms and toes while performing rhythmic, wave-like motions forward and back, up and down. It coordinates breath with motion, promoting muscular strength, tendon flexibility, and energetic flow.

The wave motion particularly trains the spine—cervical, thoracic, and lumbar—as well as stimulating the internal organs via compressive and expansive pressures.

The posture mimics a crouching tiger or ploughing ox – that is the reason why a variation of the exercise is also called „Iron Ox Ploughs the Earth“ (Tit Ngau Gang Dei 鐵牛耕地): head low, back arched, weight grounded through hands and feet. Breath is synchronized—inhale during extension, exhale during retraction. This ensures qi (氣 Hei) flows smoothly and oxygen reaches deep tissues.

Because it is simple to perform, requires no equipment, and delivers excellent results, „Crouching Tiger Skill“ has found enduring popularity across both Shaolin and lay practitioners.

The classical texts say that after one year of regular practice, the effort feels natural. At this point, one replaces palms with fists, then gradually with fingers. Later stages require supporting the body with one foot, while the other foot rests atop. Eventually, practitioners used a stone slab tied to their backs. Today, using a weighted vest is a great option. Traditionally, upon reaching a weight of 100 jin (百斤 baak gan, 50 kg), the form is considered complete.

You can also elevate your hands on Chinese stone locks, hex dumbbells, kettlebells, or bricks.

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External Benefits

Practicing Ngo Fu Gung offers numerous physiological and martial benefits:

• Builds palm striking power 
• Enhances leg, waist, and core strength
• Increases cardiovascular and muscular endurance
• Doubles the training effect compared to regular push-ups
• Improves mental focus and internal energy regulation. 
• It also develops whole-body integrity crucial for withstanding impact, stabilizing movement, and delivering power efficiently.

Internal Benefits

• Stimulation of the Ren and Du Meridians: Unlike typical vertical push-ups, Crouching Tiger’s horizontal motion follows the trajectory of the Ren (任脈 Yam Mak) and Du (Duk Mak 督脈) meridians. These two primary channels circulate yang qi (Yeung Hei 陽氣) throughout the body. Chinese medicine says: “When yang qi is exhausted, life ends (陽氣盡則命絕 yeung hei jeun jak ming yut).“ By engaging the Ren and Du channels, this method helps stimulate vitality, regulate breath, and unblock the central energetic axis.
• Lung Meridian Activation: The practice primarily stimulates the Hand Taiyin Lung Meridian (Sau Taai Yam Fai Ging 手太陰肺經), focusing on key acupoints such as: Zhongfu (中府穴 Jung Fu Yut) – the Mu point (募穴 Mou Yut) of the lung, and Yunmen (雲門穴 Wan Mun Yut).  These points regulate internal energy and breath and are effective for treating asthma, chest congestion, and angina.

Ngo Fu Gung is not merely physical calisthenics. It embodies martial disciplines that integrate breath, posture, mental focus, and meridian theory.

Practiced consistently, it builds a resilient body, disciplined mind, and powerful internal energy. In an era where shortcuts and superficial methods prevail, this ancient art remains a path to genuine skill and self-cultivation within the Shaolin tradition.

 

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