ꯀꯦꯕꯜ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯇꯧꯕꯥ꯫

• Body Part: ꯐꯥꯁꯤ
• Equipment: HulaBengiFetchRequest isengo.

Introduction to the ꯀꯦꯕꯜ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯇꯧꯕꯥ꯫

ꯀꯦꯕꯜ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯗꯥ ꯂꯩꯕꯥ ꯑꯦꯟꯇꯤꯔꯤꯑꯣꯔ ꯗꯦꯂꯇꯣꯏꯗ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁꯛꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯀꯣꯔꯗꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ꯫ ꯃꯁꯤ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯥ, ꯃꯁꯜ ꯗꯤꯐꯤꯅꯤꯁꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ, ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯅꯕꯥ ꯄꯥꯝꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤꯔꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯂꯦꯞꯇꯅꯥ ꯇꯦꯟꯁꯟ ꯂꯩꯍꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯃꯇꯃꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯃꯁꯂꯁꯤꯡ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫

Performing the: A Step-by-Step Tutorial ꯀꯦꯕꯜ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯒꯤꯗꯃꯛ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯗꯕꯥ ꯃꯑꯣꯡꯗꯥ, ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯋꯥꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯀꯦꯕꯜ ꯍꯦꯟꯗꯜ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯗꯥ ꯀꯟꯠꯔꯦꯛꯇ (contraction) ꯑꯗꯨ ꯐꯥꯎꯗꯨꯅꯥ ꯃꯊꯛꯇꯥ ꯁꯦꯀꯦꯟꯗ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯊꯝꯃꯨ꯫
• ꯍꯦꯟꯗꯜ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯏꯅꯍꯦꯜ ꯇꯧꯔꯤꯉꯩꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯜꯂꯨ꯫ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯀꯦꯕꯜ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯇꯧꯕꯥ꯫

• **ꯃꯊꯧ ꯇꯥꯕꯥ ꯐꯔꯝ ꯑꯗꯨ ꯊꯝꯃꯨ**: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ, ꯈꯣꯡ ꯑꯗꯨ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ ꯀꯦꯕꯜ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯂꯤꯉꯩꯗꯥ ꯃꯇꯨꯡꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨꯅꯥ ꯊꯕꯛ ꯑꯗꯨ ꯇꯧꯍꯜꯂꯨ꯫
• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ**: ꯀꯦꯕꯜ ꯑꯗꯨ ꯖꯔꯛ ꯇꯧꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯏ ꯇꯧꯕꯥ ꯌꯥꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯀꯦꯕꯜ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯂꯧꯊꯣꯀꯎ꯫ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯉꯃꯍꯅꯒꯅꯤ꯫
• **ꯐꯨꯜ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ**: ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯃꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯄꯥꯡꯊꯣꯛꯂꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫

ꯀꯦꯕꯜ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯀꯦꯕꯜ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯀꯦꯕꯜ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯖ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯨꯎꯁꯤꯡꯗꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯃꯥꯡꯒꯤ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯒꯤ ꯂꯃꯖꯤꯡ ꯃꯈꯥꯗꯥ ꯑꯆꯨꯝꯕꯥ ꯐꯣꯔꯝ ꯑꯗꯨ ꯇꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫

What are common variations of the ꯀꯦꯕꯜ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯇꯧꯕꯥ꯫?

• ꯗꯕꯜ-ꯑꯥꯔꯝ ꯀꯦꯕꯜ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯚꯔꯖꯟ ꯑꯃꯅꯤ ꯃꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯨꯠ ꯑꯅꯤꯃꯛ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫
• ꯔꯣꯞ ꯑꯦꯇꯦꯆꯃꯦꯟꯇ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯦꯕꯜ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯑꯁꯤ ꯔꯣꯞ ꯑꯁꯤꯅꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯒ꯭ꯔꯤꯞ ꯑꯃꯥ ꯄꯤꯕꯥ ꯌꯥꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯥ ꯄꯤꯕꯥ ꯉꯃꯒꯅꯤ꯫
• ꯍꯥꯏ-ꯄꯨꯂꯤ ꯀꯦꯕꯜ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯑꯁꯤ ꯀꯦꯕꯜ ꯃꯦꯁꯤꯟ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯁꯦꯠ ꯇꯧꯗꯨꯅꯥ ꯂꯤꯐꯠꯀꯤ ꯑꯦꯉ꯭ꯒꯜ ꯍꯣꯡꯗꯣꯛ ꯍꯣꯡꯖꯤꯟ ꯇꯧꯗꯨꯅꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤ ꯇꯣꯉꯥꯟꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯚꯔꯖꯟ ꯑꯃꯅꯤ꯫
• ꯁꯤꯇꯦꯗ ꯀꯦꯕꯜ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯑꯁꯤ ꯐꯝꯂꯤꯉꯩꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯈꯨꯠꯁꯥꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯃꯁꯂꯁꯤꯡꯅꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

What are good complementing exercises for the ꯀꯦꯕꯜ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯇꯧꯕꯥ꯫?

• ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁꯁꯤꯡ: ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯒꯤ ꯂꯦꯇꯔꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯁꯥꯏꯗ ꯄꯥꯔꯇꯇꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯒꯤ ꯃꯃꯥꯡꯒꯤ ꯁꯔꯨꯛ ꯑꯗꯨꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯀꯦꯕꯜ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯁꯣꯜꯗꯔ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯜꯂꯤ꯫
• ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧꯁꯤꯡ (upright Rows): ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧꯁꯤꯡꯅꯥ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯒꯤ ꯃꯃꯥꯡ ꯑꯃꯁꯨꯡ ꯃꯊꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯅꯤꯃꯛꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯦꯄꯦꯖꯤꯌꯁ ꯃꯁꯂꯁꯤꯡꯗꯁꯨ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫ ꯃꯁꯤꯅꯥ ꯃꯁꯤꯕꯨ ꯀꯦꯕꯜ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁꯁꯤꯡꯒꯤ ꯑꯆꯧꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫