ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫

• Body Part: KaainaLinellL haakaa Lhunoutob iapab aaku-u oqnipat., Leikharel
• Equipment: ꯏꯋꯔ ꯂꯣꯎꯦꯇꯣ

Introduction to the ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫

ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯑꯁꯤ ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁꯛꯇꯤ ꯂꯩꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ, ꯒ꯭ꯂꯨꯠ, ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯅꯁꯨ ꯐꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯔꯒꯥ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯑꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯍꯟꯊꯍꯟꯅꯕꯥ, ꯐꯉ꯭ꯀꯁꯅꯦꯜ ꯐꯤꯠꯅꯦꯁ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯀꯟꯗꯤꯁꯟꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯁꯥꯡꯕꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯒꯤ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯀꯊꯣꯛ-ꯆꯥꯎꯊꯣꯀꯍꯟꯗꯨꯅꯥ, ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯑꯣꯚꯔꯍꯦꯟꯗ ꯒ꯭ꯔꯤꯞ ꯑꯃꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯒ꯭ꯔꯤꯞ ꯇꯧ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯦꯡꯁꯤꯟꯗꯨꯅꯥ, ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯔꯦꯛ ꯑꯗꯨꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯃꯥꯡ ꯑꯃꯁꯨꯡ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯁ꯭ꯛꯕꯥꯠ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ, ꯑꯗꯨꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫
• ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯄꯨꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯍꯤꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯆꯦꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯔꯛꯇꯥ ꯕꯥꯔꯕꯦꯂꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯃꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫

Tips for Performing ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫

• **Maintain a Straight Back**: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯌꯥꯝꯕꯅꯥ ꯇꯧꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯃꯈꯣꯌꯒꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯒꯣꯜꯗ ꯇꯧꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯑꯀꯅꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯉꯥꯀꯊꯣꯀꯄꯗꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ**: ꯊꯣꯛꯇꯅꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯁꯣꯏꯕꯥ ꯑꯃꯗꯤ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯑꯁꯤꯅꯤ꯫ ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯔꯦꯄꯁꯤꯡ ꯑꯗꯨ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯅꯠꯇꯦ ꯑꯗꯨꯕꯨ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯔꯦꯞ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯒꯨꯟ ꯑꯗꯨꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯁꯤꯜꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯈꯤ꯫

ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯛꯂꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯇꯧꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯖꯤꯝ-ꯒꯣꯌꯔ ꯑꯃꯅꯥ ꯁꯨꯄꯔꯚꯥꯏꯖ ꯇꯧꯕꯁꯨ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯁꯦꯐꯇꯤ ꯑꯍꯥꯅꯕꯗꯥ꯫

What are common variations of the ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫?

• ꯑꯣꯚꯔꯍꯦꯗ ꯁ꯭ꯛꯕꯥꯠ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯃꯣꯕꯤꯂꯤꯇꯤꯗꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯄꯤꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯃꯣꯕꯤꯂꯤꯇꯤꯗꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯄꯤꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯈꯣꯡꯖꯦꯜ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯃꯥ ꯑꯣꯚꯔꯍꯦꯗꯇꯥ ꯊꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫
• ꯐ꯭ꯔꯟꯇ ꯕꯣꯛꯁ ꯁ꯭ꯛꯕꯥꯠ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯕꯣꯛꯁ ꯅꯠꯠꯔꯒꯥ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯐꯔꯝ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯑꯃꯁꯨꯡ ꯊꯣꯡ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯖꯦꯔꯆꯦꯔ ꯁ꯭ꯀꯣꯌꯥꯠ ꯍꯥꯌꯕꯁꯤꯗꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯀ꯭ꯔꯨꯀꯇꯥ ꯊꯝꯂꯒꯥ, ꯀꯣꯔ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ ꯊꯝꯕꯥ ꯌꯥꯎꯏ꯫
• ꯁꯤꯉ꯭ꯒꯜ-ꯑꯥꯔꯝ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯛꯕꯥꯠ ꯑꯁꯤ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ ꯃꯁꯤꯗꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯃꯥ ꯈꯨꯠ ꯑꯃꯈꯛꯇꯅꯥ ꯊꯝꯕꯥ ꯌꯥꯑꯣꯏ, ꯃꯁꯤꯅꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯍꯦꯟꯅꯥ ꯃꯊꯧ ꯇꯥꯏ꯫

What are good complementing exercises for the ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫?

• ꯑꯣꯚꯔꯍꯦꯗ ꯄ꯭ꯔꯦꯁꯁꯤꯡ ꯑꯁꯤ ꯑꯆꯧꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯦꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯃꯃꯥꯡꯒꯤ ꯁ꯭ꯛꯕꯥꯇꯀꯤ ꯃꯇꯃꯗꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯑꯆꯨꯝꯕꯥ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
• ꯂꯪꯁ ꯑꯁꯤꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯕꯦꯟꯆ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠꯁꯤꯡꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯀ꯭ꯕ꯭ꯌꯥꯗ, ꯒ꯭ꯂꯨꯠ, ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯒꯨꯝꯕꯥ ꯑꯆꯧꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯑꯗꯨꯕꯨ ꯌꯨꯅꯤꯂꯦꯇꯦꯔꯦꯜ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡꯗꯥ, ꯃꯁꯂꯒꯤ ꯏꯃꯕꯦꯂꯦꯟꯁ ꯑꯃꯠꯇꯥ ꯀꯣꯀꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯁ꯭ꯛꯕꯥꯠꯀꯤ ꯃꯑꯣꯡ ꯐꯒꯠꯍꯜꯂꯤ꯫