ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯌꯣꯒ ꯄꯣꯖ꯫

• Body Part: Ningtokpa
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.

Introduction to the ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯌꯣꯒ ꯄꯣꯖ꯫

ꯕꯗ꯭ꯙ ꯀꯣꯅꯥꯁꯥꯅꯥ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯌꯣꯒ ꯄꯣꯖ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯍꯤꯄꯁ ꯑꯃꯁꯨꯡ ꯒ꯭ꯔꯣꯏꯟ ꯑꯦꯔꯤꯌꯥꯗꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯐꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯃꯁꯨꯡ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯆꯥꯎꯈꯠꯂꯛꯂꯤꯕꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ, ꯑꯃꯁꯨꯡ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯂꯦꯡꯗꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯗꯦꯁ꯭ꯛ-ꯕꯥꯎꯟꯗ ꯊꯕꯛ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤꯕꯥ ꯌꯥꯏ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯇꯦꯟꯁꯟ ꯍꯟꯊꯍꯟꯅꯕꯥ, ꯁꯔꯛꯌꯨꯂꯦꯁꯟ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯒꯤ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯥ ꯄꯣꯀꯍꯟꯅꯕꯥ ꯄꯣꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯎꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯌꯣꯒ ꯄꯣꯖ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯄꯨꯟꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯇꯤꯟ-ꯀꯥꯡꯒꯤ ꯈꯣꯡꯎꯄꯒꯨꯝꯅꯥ ꯃꯅꯥꯛ ꯅꯀꯄꯗꯥ ꯂꯩꯕꯥ ꯌꯥꯍꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯐ꯭ꯂꯣꯔꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯎ, ꯑꯗꯨꯕꯨ ꯃꯈꯣꯌꯗꯨ ꯐꯣꯔꯁ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫
• ꯃꯤꯅꯠ 1-5 ꯐꯥꯎꯕꯥ ꯄꯣꯖ ꯑꯁꯤꯗꯥ ꯂꯩꯌꯨ, ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯗꯥ ꯋꯥꯕꯥ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯄꯣꯖ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯥꯗꯣꯀꯎ꯫

Tips for Performing ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯌꯣꯒ ꯄꯣꯖ꯫

• ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ: ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ, ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯁ꯭ꯠꯔꯦꯁ ꯂꯥꯏꯟ ꯑꯃꯗꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯀꯄꯥ ꯌꯥꯔꯣꯏꯗꯕꯅꯤ; ꯃꯁꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯅꯤ꯫
• ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯒꯤ ꯇꯦꯛꯅꯤꯛ: ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯄꯣꯖ ꯌꯥꯎꯅꯥ ꯌꯣꯒꯒꯤ ꯄꯣꯖ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯃꯁꯂꯁꯤꯡ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯗꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁ ꯇꯧꯕꯥ: ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯐꯣꯔꯁ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯇꯧꯅꯕꯥ ꯍꯣꯠꯅꯕꯗꯥ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯐꯣꯔꯁ ꯇꯧꯗꯨꯅꯥ ꯊꯨꯒꯥꯏꯕꯅꯤ꯫

ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯌꯣꯒ ꯄꯣꯖ꯫ FAQs

Can beginners do the ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯌꯣꯒ ꯄꯣꯖ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯗ꯭ꯙ ꯀꯣꯅꯥꯁꯥꯅꯥ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯌꯣꯒ ꯄꯣꯖ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯄꯣꯖ ꯑꯃꯅꯤ ꯃꯗꯨꯅꯥ ꯍꯤꯄꯐꯝ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯍꯥꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯌꯣꯒꯒꯤ ꯄꯣꯖ ꯑꯃꯍꯦꯛꯇꯒꯨꯝꯅꯥ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡꯕꯨ ꯁꯄꯣꯔꯠ ꯇꯧꯅꯕꯥ ꯌꯣꯒ ꯕ꯭ꯂꯣꯛ ꯅꯠꯠꯔꯒꯥ ꯕꯣꯂꯁ꯭ꯇꯔꯒꯨꯝꯕꯥ ꯄ꯭ꯔꯣꯄꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯥꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯀꯩꯗꯧꯉꯩꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯜꯂꯣꯏꯗꯕꯅꯤ꯫ ꯁꯔꯇꯤꯐꯥꯏꯗ ꯇꯧꯔꯕꯥ ꯌꯣꯒ ꯏꯟꯁꯠꯔꯛꯇꯔ ꯑꯃꯒꯤ ꯂꯃꯖꯤꯡ ꯃꯈꯥꯗꯥ ꯄꯣꯖ ꯇꯝꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯌꯣꯒ ꯄꯣꯖ꯫?

• ꯔꯤꯚꯣꯜꯕ ꯇꯧꯔꯕꯥ ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯄꯣꯖ ꯑꯁꯤꯅꯥ ꯈꯣꯡ ꯑꯗꯨ ꯕꯇꯔꯐ꯭ꯂꯥꯏꯒꯤ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯊꯃꯗꯨꯅꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯇꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯌꯥꯑꯣꯏ꯫
• ꯍꯥꯐ ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯄꯣꯖ ꯅꯠꯠꯔꯒꯥ ꯑꯔꯙ ꯕꯗ꯭ꯙ ꯀꯣꯅꯥꯁꯥꯅꯥ ꯍꯥꯌꯕꯁꯤꯗꯥ ꯈꯣꯡ ꯑꯃꯥ ꯆꯦꯠꯅꯥ ꯁꯥꯡꯗꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯑꯃꯅꯥ ꯕꯇꯔꯐ꯭ꯂꯥꯏꯒꯤ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯂꯩꯕꯥ ꯌꯥꯑꯣꯏ꯫
• ꯕꯥꯎꯟꯗ ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯄꯣꯖ ꯑꯁꯤꯗꯥ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯌꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯄꯨꯟꯅꯥ ꯊꯃꯖꯤꯅꯕꯥ ꯌꯥꯑꯣꯔꯤ, ꯃꯁꯤꯅꯥ ꯇ꯭ꯔꯦꯗꯤꯁ꯭ꯅꯦꯜ ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯄꯣꯖꯗꯥ ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
• ꯋꯥꯜ ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯄꯣꯖ ꯍꯥꯌꯕꯁꯤꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯁꯄꯣꯔꯠ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯅꯥ ꯂꯧꯅꯕꯒꯤꯗꯃꯛ ꯋꯥꯜ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯄꯣꯖ ꯑꯗꯨ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯇꯧꯕꯥ ꯌꯥꯎꯏ꯫

What are good complementing exercises for the ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯌꯣꯒ ꯄꯣꯖ꯫?

• ꯆꯥꯏꯜꯗ ꯄꯣꯖ ꯑꯁꯤꯅꯥ ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯌꯣꯒ ꯄꯣꯖ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯍꯤꯄꯁ, ꯊꯕꯥꯛ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯦꯅꯕꯥ ꯑꯃꯥ ꯄꯤꯗꯨꯅꯥ, ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤ ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯄꯣꯖꯗꯁꯨ ꯌꯥꯑꯣꯕꯥ ꯃꯐꯃꯁꯤꯡꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯁꯤꯇꯦꯗ ꯐꯣꯔꯋꯥꯔꯗ ꯕꯦꯟꯗ ꯄꯣꯖ ꯑꯁꯤꯅꯥ ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯌꯣꯒꯥ ꯄꯣꯖ ꯑꯁꯤꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯄꯣꯖꯗꯥ ꯑꯆꯨꯝꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡ ꯆꯦꯠꯁꯤꯂꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯋꯥꯈꯂꯕꯨ ꯅꯤꯡꯊꯤꯅꯥ ꯊꯝꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯌꯣꯒꯒꯤ ꯔꯤꯂꯦꯛꯁꯟ ꯑꯦꯁ꯭ꯄꯦꯛꯇꯇꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫