ꯕꯥꯔ ꯕꯦꯟꯗ ꯅꯤꯂꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯤꯛ꯫

• Body Part: Ningtokpa
• Equipment: Laipung
• Primary Muscles: Gluteus Maximus
• Secondary Muscles: Hamstrings

Introduction to the ꯕꯥꯔ ꯕꯦꯟꯗ ꯅꯤꯂꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯤꯛ꯫

ꯕꯥꯔ ꯕꯦꯟꯗ ꯅꯤꯂꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯤꯛ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯒ꯭ꯂꯨꯇꯁ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯎꯍꯅꯕꯅꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯥ, ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯇꯧꯔꯤꯕꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯕꯥꯔ ꯕꯦꯟꯗ ꯅꯤꯂꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯤꯛ꯫

• ꯃꯁꯥꯃꯀꯄꯨ ꯃꯦꯠ ꯑꯃꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯕꯦꯟꯗ ꯑꯗꯨꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨꯗꯥ ꯊꯝꯃꯨ꯫
• ꯕꯦꯟꯗ ꯑꯗꯨꯗꯥ ꯆꯦꯅꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯂꯥꯀꯎ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯅꯍꯜꯂꯨ, ꯃꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧ ꯑꯃꯁꯨꯡ ꯕꯦꯟꯗ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯁ꯭ꯅꯦꯞ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯈꯣꯡ ꯍꯣꯡꯗꯣꯛꯠꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯕꯥꯔ ꯕꯦꯟꯗ ꯅꯤꯂꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯤꯛ꯫

• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯤꯌꯨ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯗꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯅꯕꯒꯤꯗꯃꯛ, ꯃꯨꯚꯃꯦꯟꯇ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯁꯤꯅꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯂꯩꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯁꯨ ꯊꯕꯛ ꯇꯧꯏ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯁ꯭ꯇꯣꯃꯥꯛ ꯑꯗꯨ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯕꯦꯛ (back to arch) ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯁ꯭ꯠꯔꯦꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯁ꯭ꯃꯨꯗ ꯃꯨꯚꯃꯦꯟꯇ: ꯀꯤꯛ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨ ꯁ꯭ꯃꯨꯗ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ...

ꯕꯥꯔ ꯕꯦꯟꯗ ꯅꯤꯂꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯤꯛ꯫ FAQs

Can beginners do the ꯕꯥꯔ ꯕꯦꯟꯗ ꯅꯤꯂꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯤꯛ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯥꯔ ꯕꯦꯟꯗ ꯅꯤꯂꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯂꯥꯏꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗꯁꯤꯡꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯝꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯇꯧꯒꯗꯕꯅꯤ꯫ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯑꯍꯥꯅꯕꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯃꯖꯤꯡꯕꯤꯕꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯦꯅꯁꯤꯜꯂꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫

What are common variations of the ꯕꯥꯔ ꯕꯦꯟꯗ ꯅꯤꯂꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯤꯛ꯫?

• ꯕꯥꯔ ꯕꯦꯟꯗ ꯅꯤꯂꯤꯡ ꯗꯕꯜ ꯂꯦꯒ ꯀꯤꯛ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯈꯣꯡ ꯑꯅꯤꯃꯛ ꯈꯨꯎꯗꯥ ꯈꯣꯡ ꯍꯥꯝꯂꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯀꯤꯛ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯕꯥ ꯂꯦꯚꯦꯜ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯜ ꯒ꯭ꯔꯨꯄꯁꯤꯡ ꯍꯦꯟꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ꯫
• ꯕꯥꯔ ꯕꯦꯟꯗ ꯁꯤꯇꯦꯗ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯤꯛ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯏ ꯑꯃꯁꯨꯡ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯁ꯭ꯠꯔꯦꯟ ꯍꯟꯊꯍꯜꯂꯤ꯫
• ꯕꯥꯔ ꯕꯦꯟꯗ ꯂꯥꯏꯌꯤꯡ ꯗꯥꯎꯟ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯤꯛ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯃꯀꯣꯛ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯁ꯭ꯠꯔꯦꯟ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫
• ꯕꯥꯔ ꯕꯦꯟꯗ ꯅꯤꯂꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯤꯛ ꯋꯤꯊ ꯇ꯭ꯕꯤꯁ꯭ꯇ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯗꯥ ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯣꯕꯂꯤꯀꯁꯤꯡꯕꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤ꯫

What are good complementing exercises for the ꯕꯥꯔ ꯕꯦꯟꯗ ꯅꯤꯂꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯤꯛ꯫?

• ꯕꯨꯂꯒꯦꯔꯤꯌꯥꯒꯤ ꯁ꯭ꯞꯂꯤꯠ ꯁ꯭ꯛꯕꯥꯠꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯕꯥꯔ ꯕꯦꯟꯗ ꯅꯤꯂꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯤꯀꯇꯥ ꯑꯆꯧꯕꯥ ꯑꯍꯦꯅꯕꯥ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯁꯤꯉ꯭ꯒꯜ-ꯂꯦꯒ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯗꯁꯨ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯀ꯭ꯂꯃꯁꯦꯂꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯕꯥꯔ ꯕꯦꯟꯗ ꯅꯤꯂꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯤꯛ ꯑꯁꯤ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯤꯀꯀꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯤꯠꯌꯦꯡ ꯑꯣꯏꯗꯕꯥ ꯃꯁꯜ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯦꯗꯤꯌꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯃꯗꯨꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯔꯝ ꯑꯁꯤꯅꯥ ꯌꯥꯝꯅꯥ ꯀꯨꯞꯄꯥ ꯒ꯭ꯂꯨꯠ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯁꯣꯌꯗꯅꯥ ꯐꯪꯍꯜꯂꯤ꯫