ꯕ꯭ꯔꯤꯖ ꯄꯣꯖ ꯁꯦꯇꯨ ꯕꯟꯙꯥꯁꯟ꯫

• Body Part: Yoga. Ləm mei awangtem mi məthempa.
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.

Introduction to the ꯕ꯭ꯔꯤꯖ ꯄꯣꯖ ꯁꯦꯇꯨ ꯕꯟꯙꯥꯁꯟ꯫

ꯕ꯭ꯔꯤꯖ ꯄꯣꯖ ꯁꯦꯇꯨ ꯕꯟꯙꯥꯁꯥꯅꯥ ꯑꯁꯤ ꯈꯣꯡ, ꯈꯣꯡ, ꯑꯃꯁꯨꯡ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯁꯤꯡ ꯆꯦꯠꯁꯤꯂꯍꯜꯂꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯑꯣꯔꯒꯥꯅꯁꯤꯡ, ꯂꯪꯁ, ꯑꯃꯁꯨꯡ ꯊꯥꯏꯔꯣꯏꯗꯁꯨ ꯊꯧꯒꯠꯂꯤ꯫ ꯃꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡ ꯌꯥꯑꯣꯅꯥ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯆꯨꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯍꯟꯊꯍꯟꯅꯕꯥ, ꯃꯦꯅꯣꯄꯣꯖꯒꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤꯔꯤ꯫ ꯃꯤꯑꯣꯏꯕꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯄꯨꯛꯅꯤꯡ ꯆꯤꯡꯁꯤꯜꯂꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ, ꯁꯔꯛꯌꯨꯂꯦꯁꯟ ꯐꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ, ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ, ꯀꯣꯛ ꯆꯤꯀꯄꯥ, ꯃꯀꯣꯛ ꯁꯣꯀꯄꯥ, ꯑꯃꯁꯨꯡ ꯇꯨꯝꯕꯥ ꯌꯥꯗꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫

Performing the: A Step-by-Step Tutorial ꯕ꯭ꯔꯤꯖ ꯄꯣꯖ ꯁꯦꯇꯨ ꯕꯟꯙꯥꯁꯟ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯂꯥꯏꯟ ꯑꯃꯗꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯐ꯭ꯂꯣꯔꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯊꯝꯃꯨ, ꯑꯗꯨꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯈꯔꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯗꯒꯤ ꯍꯧꯗꯨꯅꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯗꯒꯤ ꯍꯧꯗꯨꯅꯥ, ꯑꯃꯁꯨꯡ ꯑꯔꯣꯏꯕꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯇꯦꯂꯕꯣꯟ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫

Tips for Performing ꯕ꯭ꯔꯤꯖ ꯄꯣꯖ ꯁꯦꯇꯨ ꯕꯟꯙꯥꯁꯟ꯫

• ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ: ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ (hips) ꯑꯗꯨ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯅꯨꯡꯒꯤ ꯑꯣꯏꯕꯥ ꯈꯣꯡꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯄꯣꯖ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯀꯟꯅꯥ ꯁꯣꯀꯍꯜꯂꯣꯏꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯣꯚꯔ-ꯇꯦꯟꯁꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯅꯥꯀꯜ ꯑꯃꯗꯥ ꯆꯦꯟꯊꯈꯤꯗꯅꯕꯥ, ꯃꯗꯨꯅꯥ ꯈꯨꯎꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯈꯣꯡꯒꯤ ꯄꯣꯖꯤꯁꯟ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯤꯠꯌꯦꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯝꯃꯨ꯫ ꯄꯣꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯔꯣꯃꯗꯥ ꯊꯝꯃꯨ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯄ꯭ꯔꯣꯄꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯥ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯄꯣꯖ ꯑꯗꯨ ꯊꯝꯕꯗꯥ ꯑꯋꯥꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯁꯦꯛꯔꯨꯃꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯌꯣꯒ ꯕ꯭ꯂꯣꯛ ꯑꯃꯥ (ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯁꯔꯨꯒꯤ ꯄ꯭ꯂꯦꯠ) ꯁꯤꯖꯤꯟꯅꯅꯕꯥ ꯈꯟꯅꯧ꯫

ꯕ꯭ꯔꯤꯖ ꯄꯣꯖ ꯁꯦꯇꯨ ꯕꯟꯙꯥꯁꯟ꯫ FAQs

Can beginners do the ꯕ꯭ꯔꯤꯖ ꯄꯣꯖ ꯁꯦꯇꯨ ꯕꯟꯙꯥꯁꯟ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯣꯏꯗꯅꯥ ꯕ꯭ꯔꯤꯖ ꯄꯣꯖ ꯅꯠꯔꯒꯥ ꯁꯦꯇꯨ ꯕꯟꯙꯥꯁꯥꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤꯗꯥ ꯊꯕꯛ ꯍꯧꯕꯥ ꯑꯁꯤ ꯑꯆꯧꯕꯥ ꯄꯣꯖ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯅꯨꯡꯉꯥꯏꯕꯒꯤ ꯊꯥꯛ ꯑꯗꯨꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯄꯨꯁꯤꯜꯂꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯤꯡꯁꯤꯡꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯦꯗꯤꯀꯦꯜ ꯀꯟꯗꯤꯁꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯍꯦꯛꯇꯥ ꯂꯩꯔꯕꯗꯤ, ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯔꯦꯖꯤꯃꯦꯟ ꯑꯃꯥ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯍꯦꯜꯊꯀꯦꯌꯔ ꯄ꯭ꯔꯣꯚꯥꯏꯗꯔ ꯅꯠꯠꯔꯒꯥ ꯁꯔꯇꯤꯐꯥꯏꯗ ꯇꯧꯔꯕꯥ ꯌꯣꯒ ꯏꯟꯁꯠꯔꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫

What are common variations of the ꯕ꯭ꯔꯤꯖ ꯄꯣꯖ ꯁꯦꯇꯨ ꯕꯟꯙꯥꯁꯟ꯫?

• ꯕ꯭ꯂꯣꯛꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯊꯣꯡ ꯄꯣꯖ (ꯕ꯭ꯂꯣꯛꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯦꯇꯨ ꯕꯟꯙꯥꯁꯟ): ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯁꯄꯣꯔꯠ ꯄꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯖ ꯑꯗꯨꯒꯤ ꯍꯦꯟꯅꯥ ꯔꯤꯁ꯭ꯇꯣꯔ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯚꯔꯖꯟ ꯑꯃꯥ ꯄꯤꯅꯕꯥ ꯁꯦꯛꯔꯦꯃꯒꯤ ꯃꯈꯥꯗꯥ ꯌꯣꯒ ꯕ꯭ꯂꯣꯛ ꯑꯃꯥ ꯊꯝꯃꯤ꯫
• ꯁ꯭ꯠꯔꯦꯄꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯕ꯭ꯔꯤꯖ ꯄꯣꯖ (ꯁ꯭ꯠꯔꯦꯄꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯦꯇꯨ ꯕꯟꯙꯥꯁꯥꯅꯥ): ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯈꯣꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯌꯣꯒ ꯁ꯭ꯠꯔꯦꯞ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯈꯨꯎꯁꯤꯡ ꯑꯁꯤ ꯑꯦꯂꯥꯏꯟ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯁꯤ ꯄꯦꯔꯥꯂꯦꯜ ꯑꯣꯏꯅꯥ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯈꯨꯎ ꯅꯠꯠꯔꯒꯥ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯏꯁꯨ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫
• ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯊꯣꯡꯒꯤ ꯄꯣꯖ (ꯎꯔꯙ꯭ꯕ ꯙꯅꯨꯔꯥꯁꯟ): ꯃꯁꯤ ꯑꯄꯋꯥꯔꯗ ꯕꯣ ꯅꯠꯠꯔꯒꯥ ꯍꯨꯏꯜ ꯄꯣꯖ ꯍꯥꯌꯅꯥꯁꯨ ꯈꯉꯅꯩ, ꯃꯁꯤ ꯊꯣꯡꯒꯤ ꯄꯣꯖꯒꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ, ꯃꯁꯤꯗꯥ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯁꯤ ꯀꯥꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯊꯃꯗꯨꯅꯥ ꯍꯀꯆꯥꯡ ꯄꯨꯝꯕꯥ ꯁꯤꯂꯤꯡꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯊꯝꯃꯤ꯫
• ꯆꯦꯁ꯭ꯠ ꯑꯦꯛꯁꯄꯥꯟꯁꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕ꯭ꯔꯤꯖ ꯄꯣꯖ (

What are good complementing exercises for the ꯕ꯭ꯔꯤꯖ ꯄꯣꯖ ꯁꯦꯇꯨ ꯕꯟꯙꯥꯁꯟ꯫?

• ꯍꯨꯏꯜ ꯄꯣꯖ (ꯆꯛꯔꯁꯅꯥ) ꯑꯁꯤꯅꯥ ꯕ꯭ꯔꯤꯖ ꯄꯣꯖ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯕꯦꯀꯕꯦꯟꯗ ꯑꯃꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ, ꯆꯦꯁ꯭ꯠ, ꯑꯃꯁꯨꯡ ꯁꯣꯜꯗꯔ ꯌꯥꯑꯣꯅꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯕ꯭ꯔꯤꯖ ꯄꯣꯖꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯀꯣꯕ꯭ꯔꯥ ꯄꯣꯖ (ꯚꯨꯖꯥꯉ꯭ꯒꯥꯁꯟ) ꯑꯁꯤꯅꯥ ꯃꯃꯥꯡꯒꯤ ꯍꯀꯆꯥꯡꯕꯨ ꯆꯦꯠꯁꯤꯂꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯇꯨꯡꯒꯤ ꯍꯀꯆꯥꯡꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯕ꯭ꯔꯤꯖ ꯄꯣꯖꯗꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯕꯦꯀꯕꯦꯟꯗꯒꯤꯗꯃꯛ ꯍꯀꯆꯥꯡ ꯁꯦꯝ ꯁꯥꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫