ꯕ꯭ꯂꯣꯀꯁꯤꯡꯗꯒꯤ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯅꯦꯆ ꯇꯧꯕꯥ꯫

• Body Part: ᑐתתמתמעתחסחסקחרמ
• Equipment: ꯏꯋꯔ ꯂꯣꯎꯦꯇꯣ

Introduction to the ꯕ꯭ꯂꯣꯀꯁꯤꯡꯗꯒꯤ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯅꯦꯆ ꯇꯧꯕꯥ꯫

ꯕ꯭ꯂꯣꯀꯁꯤꯡꯗꯒꯤ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯅꯦꯆ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯨꯠꯁꯥ, ꯃꯀꯣꯛ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯩ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯋꯦꯠꯂꯤꯐꯇꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯀ꯭ꯔꯣꯁꯐꯤꯠꯀꯤ ꯅꯨꯡꯁꯤꯖꯔꯕꯁꯤꯡꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ, ꯃꯈꯣꯌꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯋꯔ, ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡꯒꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯁ꯭ꯠꯔꯦꯡꯊ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ, ꯃꯁꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ, ꯑꯃꯁꯨꯡ ꯂꯤꯐꯇꯤꯡ ꯇꯦꯛꯅꯤꯀꯁꯤꯡ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯕ꯭ꯂꯣꯀꯁꯤꯡꯗꯒꯤ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯅꯦꯆ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯤꯄꯐꯝ (hip-width) ꯂꯥꯞꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯁꯣꯔꯣꯛ-ꯋꯥꯏꯗꯇꯒꯤ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯀꯄꯥ ꯑꯣꯚꯔꯍꯦꯟꯗ ꯒ꯭ꯔꯤꯞ ꯑꯃꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ, ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯦꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯑꯗꯨꯃꯛꯇꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫
• ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨꯅꯥ ꯆꯦꯁ꯭ꯇꯀꯤ ꯑꯋꯥꯡꯕꯥ ꯌꯧꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯊꯥꯡꯒꯠꯂꯒꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯝꯃꯨ꯫
• ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯊꯪꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯅꯒꯤꯗꯃꯛꯇꯥ ꯁꯦꯝ-ꯁꯥꯅꯕꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯕ꯭ꯂꯣꯀꯁꯤꯡꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯆꯦꯀꯁꯤꯟꯅꯥ ꯊꯝꯃꯨ꯫

Tips for Performing ꯕ꯭ꯂꯣꯀꯁꯤꯡꯗꯒꯤ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯅꯦꯆ ꯇꯧꯕꯥ꯫

• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯈꯣꯡꯖꯦꯜ**: ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯈꯣꯡꯖꯦꯂꯗꯥ ꯇꯧ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯃꯁꯨꯡ ꯈꯨꯎ ꯑꯗꯨ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯁꯥꯡꯗꯣꯀꯎ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯄꯥꯌꯈꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯍꯀꯆꯥꯡꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯉꯃꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• **ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯁꯤꯖꯤꯟꯅꯧ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯈꯛꯇꯃꯛ ꯁꯤꯖꯤꯟꯅꯧ**: ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯅꯦꯆ ꯑꯁꯤ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯌꯥꯎꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯄꯥꯋꯔ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯄꯇꯒꯤ ꯂꯥꯀꯄꯥ ꯇꯥꯏ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯃꯅꯤ꯫

ꯕ꯭ꯂꯣꯀꯁꯤꯡꯗꯒꯤ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯅꯦꯆ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯕ꯭ꯂꯣꯀꯁꯤꯡꯗꯒꯤ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯅꯦꯆ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕ꯭ꯂꯣꯀꯁꯤꯡꯗꯒꯤ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯅꯦꯆ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯇꯧꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯂꯃꯖꯤꯡ ꯃꯈꯥꯗꯥ ꯍꯧꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯇꯀꯁꯤꯜꯂꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯃꯊꯧ ꯇꯥꯕꯥ ꯀꯝꯞꯂꯦꯛꯁ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯅꯤ꯫ ꯂꯥꯏꯠ ꯑꯣꯕꯖꯦꯛꯇꯁꯤꯡꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯁꯨ ꯃꯔꯨꯑꯣꯏ꯫ ꯕ꯭ꯂꯣꯀꯁꯤꯡꯗꯒꯤ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯅꯦꯆꯒꯨꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯈꯣꯡꯊꯥꯡꯁꯤꯡ ꯍꯣꯠꯅꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯕꯦꯁꯤꯛ ꯋꯦꯠꯂꯤꯐꯇꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯗꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫

What are common variations of the ꯕ꯭ꯂꯣꯀꯁꯤꯡꯗꯒꯤ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯅꯦꯆ ꯇꯧꯕꯥ꯫?

• ꯄꯥꯋꯔ ꯁ꯭ꯅꯦꯆ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ ꯃꯗꯨꯗꯤ ꯂꯤꯐꯇꯔꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯄꯥꯔꯁꯤꯑꯦꯜ ꯁ꯭ꯛꯕꯥꯠ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯂꯧꯏ꯫
• ꯃꯁꯜ ꯁ꯭ꯅꯦꯆ ꯍꯥꯌꯕꯁꯤꯗꯥ ꯕ꯭ꯂꯣꯀꯁꯤꯡꯗꯒꯤ ꯑꯃꯁꯨꯡ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯁ꯭ꯛꯕꯥꯠ ꯁꯤꯖꯤꯟꯅꯗꯅꯥ ꯂꯦꯞꯇꯅꯥ ꯆꯠꯄꯥ ꯑꯃꯗꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯌꯥꯎꯏ꯫
• ꯁ꯭ꯅꯦꯆ ꯄꯨꯜ ꯑꯁꯤ ꯂꯤꯐꯇꯔꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯕ꯭ꯂꯣꯀꯁꯤꯡꯗꯒꯤ ꯍꯤꯞ ꯂꯦꯚꯦꯂꯗꯥ ꯄꯨꯁꯤꯜꯂꯀꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯁ꯭ꯅꯦꯆꯀꯤ ꯑꯍꯥꯅꯕꯥ ꯐꯦꯖꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ꯫
• ꯁ꯭ꯅꯦꯆ ꯐ꯭ꯔꯝ ꯗꯦꯐꯤꯁꯤꯠ ꯑꯁꯤ ꯂꯤꯐꯇꯔꯅꯥ ꯂꯤꯐꯠ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯆꯠꯄꯒꯤ ꯔꯦꯟꯖ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯄ꯭ꯂꯦꯠꯐꯣꯔꯝ ꯑꯃꯗꯥ ꯂꯦꯞꯂꯤꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ꯫

What are good complementing exercises for the ꯕ꯭ꯂꯣꯀꯁꯤꯡꯗꯒꯤ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯅꯦꯆ ꯇꯧꯕꯥ꯫?

• ꯍꯦꯡ ꯁ꯭ꯅꯦꯆ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯁ꯭ꯅꯦꯆ ꯃꯨꯕꯃꯦꯟꯇꯀꯤ ꯑꯅꯤꯁꯨꯕꯥ ꯄꯨꯜ ꯐꯦꯖ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯗꯥ ꯄꯥꯋꯔ ꯄꯤꯅꯕꯥ ꯍꯤꯄꯁ, ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯞ ꯑꯁꯤ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯑꯣꯏꯅꯥ ꯁꯥꯡꯗꯣꯀꯄꯥ ꯌꯥꯑꯣꯏ, ꯃꯁꯤ ꯕ꯭ꯂꯣꯀꯁꯤꯡꯗꯒꯤ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯅꯦꯆꯇꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯇ꯭ꯔꯥꯟꯁꯐꯔ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯁ꯭ꯀꯤꯜ ꯑꯃꯅꯤ꯫
• ꯑꯔꯣꯏꯕꯗꯥ, ꯀ꯭ꯂꯤꯟ ꯄꯨꯜ ꯑꯁꯤꯅꯥ ꯕ꯭ꯂꯣꯀꯁꯤꯡꯗꯒꯤ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯅꯦꯆ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯁ꯭ꯅꯦꯆꯀꯤ ꯑꯍꯥꯅꯕꯥ ꯂꯤꯐꯇꯤꯡ ꯐꯦꯖꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ, ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯃꯁꯨꯡ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯑꯃꯁꯨꯡ ꯂꯤꯐꯇꯔꯅꯥ ꯃꯊꯛꯇꯥ ꯐꯣꯔꯁ ꯄꯨꯊꯣꯀꯄꯒꯤ ꯇꯧꯕꯥ ꯉꯝꯕꯗꯨ ꯐꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯃꯥꯌ ꯄꯥꯛꯅꯥ ꯁ꯭ꯅꯦꯆ ꯂꯤꯐꯠ ꯑꯃꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ .