ꯕꯥꯔꯕꯦꯜ ꯍ꯭ꯌꯥꯡ ꯀ꯭ꯂꯤꯟ ꯇꯧꯕꯥ꯫

• Body Part: ᑐתתמתמעתחסחסקחרמ
• Equipment: ꯏꯋꯔ ꯂꯣꯎꯦꯇꯣ

Introduction to the ꯕꯥꯔꯕꯦꯜ ꯍ꯭ꯌꯥꯡ ꯀ꯭ꯂꯤꯟ ꯇꯧꯕꯥ꯫

ꯕꯥꯔꯕꯦꯜ ꯍꯦꯡ ꯀ꯭ꯂꯤꯟ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ, ꯃꯀꯣꯛ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯄꯥꯋꯔ, ꯈꯣꯡꯖꯦꯜ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯐꯨꯇꯕꯣꯜ, ꯇ꯭ꯔꯦꯛ ꯑꯃꯁꯨꯡ ꯐꯤꯜꯗ, ꯅꯠꯠꯔꯒꯥ ꯋꯦꯠꯂꯤꯐꯇꯤꯡꯒꯨꯝꯕꯥ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯃꯨꯚꯃꯦꯟꯇ ꯃꯊꯧ ꯇꯥꯕꯥ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡꯗꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯎꯍꯟꯗꯨꯅꯥ ꯃꯁꯜ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ, ꯃꯁꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯃꯈꯣꯌꯒꯤ ꯐꯉ꯭ꯀꯁꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯡꯊ ꯐꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯕꯥꯔꯕꯦꯜ ꯍ꯭ꯌꯥꯡ ꯀ꯭ꯂꯤꯟ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯊꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯅꯥ ꯊꯝꯃꯨ; ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍ꯭ꯌꯥꯡ ꯄꯣꯖꯤꯁꯅꯅꯤ꯫
• ꯊꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯁꯛꯇꯤ ꯂꯩꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ, ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯞ (ꯈꯨꯠꯂꯥꯏ ꯄꯥꯌꯕꯥ) ꯑꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯒꯥ ꯊꯝꯃꯨ꯫
• ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯋꯥꯡꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯑꯗꯨ ꯌꯧꯔꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯦꯡꯁꯤꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯒꯤ ꯈꯨꯎꯁꯤꯡꯗꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯂꯧꯗꯨꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯂꯨ꯫
• ꯂꯤꯐꯠ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯊꯪꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯅꯒꯤꯗꯃꯛ ꯁꯦꯝ-ꯁꯥꯅꯕꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯍꯦꯉ꯭ꯒꯠꯄꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯊꯝꯃꯨ꯫

Tips for Performing ꯕꯥꯔꯕꯦꯜ ꯍ꯭ꯌꯥꯡ ꯀ꯭ꯂꯤꯟ ꯇꯧꯕꯥ꯫

• **ꯈꯨꯠꯂꯥꯏꯅꯥ ꯄꯨꯕꯥ ꯌꯥꯗꯧ**: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯍꯣꯠꯅꯕꯅꯤ꯫ ꯕꯥꯔꯕꯦꯜ ꯍꯦꯡ ꯀ꯭ꯂꯤꯟ ꯑꯁꯤ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯑꯃꯁꯨꯡ ꯄꯥꯋꯔ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯒꯤ ꯂꯥꯀꯄꯥ ꯇꯥꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯕꯥꯔ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯄꯨꯈꯠꯂꯨ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯑꯣꯏꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯕꯥꯔ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯧ꯫
• **ꯑꯦꯂꯕꯣ ꯄꯣꯖꯤꯁꯟ**: ꯅꯍꯥꯛꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯂꯤꯉꯩꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯑꯦꯂꯕꯣꯁꯤꯡ ꯑꯗꯨ ꯕꯥꯔꯒꯤ ꯃꯈꯥꯗꯥ ꯆꯦꯟꯊꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯟꯗꯥ ꯌꯦꯡꯒꯗꯕꯅꯤ꯫ ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯀꯣꯀꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯇꯨꯡꯗꯥ ꯊꯝꯕꯒꯤ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯥ ꯇꯧꯏ, ꯃꯗꯨꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯕꯥꯔ꯫

ꯕꯥꯔꯕꯦꯜ ꯍ꯭ꯌꯥꯡ ꯀ꯭ꯂꯤꯟ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯕꯥꯔꯕꯦꯜ ꯍ꯭ꯌꯥꯡ ꯀ꯭ꯂꯤꯟ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯍꯦꯡ ꯀ꯭ꯂꯤꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯑꯍꯥꯅꯕꯗꯥ ꯐꯔꯝ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯑꯁꯤ ꯃꯥꯁ꯭ꯇꯔ ꯇꯧꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯋꯦꯠ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ, ꯃꯇꯝ ꯑꯃꯁꯨꯡ ꯄꯥꯋꯔ ꯃꯊꯧ ꯇꯥꯕꯥ ꯀꯝꯞꯂꯦꯛꯁ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯅꯤ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯐꯤꯗꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯀꯣꯔꯔꯦꯛꯁꯟ ꯄꯤꯕꯥ ꯉꯝꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯀꯣꯆ ꯑꯃꯗꯒꯤ ꯒꯥꯏꯗꯂꯥꯏꯅꯁꯤꯡ ꯂꯧꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯇꯀꯁꯤꯜꯂꯤ꯫

What are common variations of the ꯕꯥꯔꯕꯦꯜ ꯍ꯭ꯌꯥꯡ ꯀ꯭ꯂꯤꯟ ꯇꯧꯕꯥ꯫?

• ꯍꯦꯡ ꯄꯥꯋꯔ ꯀ꯭ꯂꯤꯟ: ꯁ꯭ꯇꯦꯟꯗꯔꯗ ꯍꯦꯡ ꯀ꯭ꯂꯤꯅꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯄꯥꯔꯁꯤꯑꯦꯜ ꯁ꯭ꯛꯕꯥꯠ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯐꯥꯖꯤꯅꯕꯥ, ꯄꯨꯂꯗꯥ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯁ꯭ꯛꯕꯥꯇꯇꯥ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ ꯌꯥꯎꯏ꯫
• ꯀ꯭ꯂꯤꯟ ꯄꯨꯜ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯀꯦꯆ ꯐꯦꯖ ꯑꯁꯤ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯂꯧꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯁꯛꯇꯤ ꯂꯩꯕꯥ ꯃꯊꯛꯇꯥ ꯄꯨꯜ ꯃꯨꯚꯃꯦꯟꯇ ꯈꯛꯇꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ꯫
• ꯍꯥꯏ ꯍꯦꯡ ꯀ꯭ꯂꯤꯟ: ꯚꯔꯖꯟ ꯑꯁꯤ ꯍꯤꯄꯀꯤ ꯂꯦꯚꯦꯂꯗꯥ ꯕꯥꯔꯕꯦꯂꯗꯒꯤ ꯍꯧꯏ, ꯃꯁꯤꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯁꯛꯇꯤ ꯂꯩꯕꯥ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯏ꯫
• ꯀ꯭ꯂꯤꯟ ꯑꯃꯁꯨꯡ ꯖꯔꯛ: ꯃꯁꯤꯒꯤ ꯀꯝꯞꯂꯦꯛꯁ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯀ꯭ꯂꯤꯟ ꯇꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯖꯔꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯥ ꯌꯥꯎꯏ, ꯃꯁꯤꯅꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯒꯤꯗꯃꯛ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯄꯨꯔꯀꯏ꯫

What are good complementing exercises for the ꯕꯥꯔꯕꯦꯜ ꯍ꯭ꯌꯥꯡ ꯀ꯭ꯂꯤꯟ ꯇꯧꯕꯥ꯫?

• ꯄꯨꯁ ꯄ꯭ꯔꯦꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯍꯦꯡ ꯀ꯭ꯂꯤꯅꯁꯤꯡ ꯑꯁꯤ ꯁꯦꯡꯗꯣꯀꯄꯒꯤ ꯃꯇꯃꯗꯥ ‘ꯔꯦꯛ’ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯕꯥꯔ ꯑꯁꯤ ꯂꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡ, ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ, ꯑꯃꯁꯨꯡ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯑꯃꯁꯨꯡ ꯕꯥꯔꯕꯦꯜ ꯑꯁꯤ ꯃꯊꯛꯇꯥ ꯆꯦꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯄꯥꯋꯔꯁꯨ ꯐꯒꯠꯍꯜꯂꯤ꯫
• ꯗꯦꯗꯂꯤꯐꯠ ꯑꯁꯤ ꯕꯥꯔꯕꯦꯜ ꯍꯦꯡ ꯀ꯭ꯂꯤꯅꯁꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯑꯐꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯦꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯀ꯭ꯂꯤꯅꯒꯤ ꯑꯍꯥꯅꯕꯥ ꯄꯨꯜ ꯐꯦꯖꯒꯤꯗꯃꯛꯇꯥ ꯇꯉꯥꯏ ꯐꯗꯕꯥ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ, ꯒ꯭ꯂꯨꯠ, ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡ ꯌꯥꯑꯣꯅꯥ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯔ ꯆꯦꯅꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ꯫