ꯆꯥꯏꯜꯗ ꯄꯣꯖ ꯇꯧꯕꯥ꯫

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

Introduction to the ꯆꯥꯏꯜꯗ ꯄꯣꯖ ꯇꯧꯕꯥ꯫

ꯆꯥꯏꯜꯗ ꯄꯣꯖ ꯑꯁꯤ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ, ꯒ꯭ꯔꯥꯎꯟꯗ ꯇꯧꯕꯥ ꯌꯣꯒ ꯄꯣꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯃꯁꯨꯡ ꯐꯤꯖꯤꯀꯦꯜ ꯐꯤꯚꯃꯁꯤꯡ ꯍꯟꯊꯍꯟꯗꯨꯅꯥ ꯍꯤꯄꯐꯝ, ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯞ ꯆꯦꯠꯁꯤꯂꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡ ꯌꯥꯑꯣꯅꯥ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯒꯤ ꯊꯋꯥꯏ ꯌꯥꯑꯣꯕꯥ ꯑꯃꯁꯨꯡ ꯔꯤꯁ꯭ꯇꯣꯔ ꯇꯧꯕꯒꯤ ꯃꯒꯨꯅꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯌꯥꯝꯕꯅꯥ ꯌꯣꯒꯒꯤ ꯊꯧꯑꯣꯡꯁꯤꯡꯗꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯆꯥꯏꯜꯗ ꯄꯣꯖ ꯑꯁꯤ ꯌꯥꯎꯍꯟꯗꯨꯅꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯥ, ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯄ꯭ꯔꯣꯃꯣꯠ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯆꯦꯂꯦꯟꯖ ꯑꯣꯏꯕꯥ ꯄꯣꯖꯁꯤꯡꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯀꯥꯎꯟꯇꯔ-ꯁ꯭ꯠꯔꯦꯆ ꯑꯃꯥ ꯄꯤꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯆꯥꯏꯜꯗ ꯄꯣꯖ ꯇꯧꯕꯥ꯫

• ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯊꯣꯡꯅꯥꯎꯒꯤ ꯃꯔꯛꯇꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯦꯠ ꯑꯗꯨꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯊꯝꯃꯨ꯫
• ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯋꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯃꯤꯅꯠ 1-3 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯈꯨꯗꯤꯡꯒꯤ ꯄꯣꯖ ꯑꯗꯨꯗꯥ ꯃꯈꯥ ꯇꯥꯅꯥ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯕꯥ ꯌꯥꯍꯜꯂꯨ꯫
• ꯄꯣꯖ ꯑꯗꯨ ꯊꯥꯗꯣꯛꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯇꯔꯁ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯜꯂꯨ꯫

Tips for Performing ꯆꯥꯏꯜꯗ ꯄꯣꯖ ꯇꯧꯕꯥ꯫

• ꯇꯣꯔꯁꯣ (torso) ꯍꯟꯊꯍꯅꯕꯥ: ꯅꯍꯥꯛꯀꯤ ꯇꯔꯁ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯊꯣꯡꯅꯥꯎꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯇꯔꯁ ꯑꯗꯨ ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯍꯟꯊꯍꯅꯗꯕꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯔꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯃꯦꯠ ꯑꯗꯨꯗꯥ ꯁꯣꯛꯅ-ꯁꯝꯅꯒꯗꯕꯅꯤ꯫
• ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ: ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯒꯤ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯇꯧꯕꯥ꯫ ꯅꯍꯥꯛꯀꯤ ꯇꯣꯔꯁꯣ ꯑꯗꯨ ꯅꯦꯃꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯄꯣꯖ ꯑꯗꯨꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯋꯥꯕꯥ ꯑꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯇꯦꯟꯁꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯅꯥ ꯄꯣꯖ ꯑꯗꯨꯒꯤ ꯔꯤꯂꯦꯛꯁꯟ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯑꯥꯔꯝ ꯄ꯭ꯂꯦꯁꯃꯦꯟꯇ: ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯊꯝꯃꯨ꯫

ꯆꯥꯏꯜꯗ ꯄꯣꯖ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯆꯥꯏꯜꯗ ꯄꯣꯖ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯆꯥꯏꯜꯗ ꯄꯣꯖ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯌꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯇꯁꯦꯡꯕꯗꯤ ꯌꯣꯒꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯄꯣꯖꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯅꯤ, ꯑꯌꯥꯝꯕꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫ ꯃꯁꯤ ꯍꯧꯔꯀꯄꯒꯤ ꯑꯆꯧꯕꯥ ꯄꯣꯖ ꯑꯃꯁꯨ ꯑꯣꯏꯔꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤ ꯂꯣ-ꯏꯝꯄꯦꯛꯇ ꯑꯣꯏ ꯑꯃꯁꯨꯡ ꯌꯥꯝꯅꯥ ꯀꯟꯅꯥ ꯗꯤꯃꯥꯟꯗ ꯇꯧꯗꯦ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯅꯁꯥꯕꯨ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯄꯥꯌꯈꯠꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

What are common variations of the ꯆꯥꯏꯜꯗ ꯄꯣꯖ ꯇꯧꯕꯥ꯫?

• ꯁꯥꯏꯗ ꯁ꯭ꯠꯔꯦꯆ ꯆꯥꯏꯜꯗ ꯄꯣꯖ: ꯚꯔꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯆꯠꯇꯨꯅꯥ, ꯁꯥꯏꯗ ꯕꯣꯗꯤ ꯑꯗꯨ ꯆꯦꯟꯊꯍꯜꯂꯤ꯫
• ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯉꯥꯡꯒꯤ ꯄꯣꯖ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯊꯃꯗꯨꯅꯥ, ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯟꯗꯨꯅꯥ ꯃꯈꯨꯠ ꯑꯃꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯃꯒꯤ ꯃꯈꯥꯗꯥ ꯊꯣꯡꯅꯥꯎ ꯍꯥꯡꯗꯣꯀꯄꯥ ꯌꯥꯎꯏ꯫
• ꯑꯉꯥꯡꯒꯤ ꯄꯣꯖ (pillow with pillow): ꯑꯍꯦꯅꯕꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯄꯣꯔꯇꯀꯤꯗꯃꯛꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯎꯄꯀꯤ ꯃꯔꯛꯇꯥ ꯇꯥꯎꯟ ꯅꯠꯠꯔꯒꯥ ꯕꯣꯂꯁ꯭ꯇꯔ ꯑꯃꯥ ꯊꯝꯕꯥ ꯌꯥꯏ꯫
• ꯋꯥꯏꯗ-ꯀ꯭ꯅꯤ ꯆꯥꯏꯜꯗ ꯄꯣꯖ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯄꯥꯀꯊꯣꯛ-ꯆꯥꯎꯊꯣꯛꯅꯥ ꯁꯟꯗꯣꯀꯏ, ꯃꯗꯨꯅꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯂꯕꯥ ꯍꯤꯄꯐꯝ ꯑꯃꯥ ꯄꯤꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯇꯣꯔꯁꯣꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯅꯕꯥ ꯃꯐꯝ ꯑꯃꯥ ꯄꯤꯕꯥ ꯉꯝꯃꯤ꯫

What are good complementing exercises for the ꯆꯥꯏꯜꯗ ꯄꯣꯖ ꯇꯧꯕꯥ꯫?

• ꯀꯦꯠ-ꯀꯥꯎ ꯄꯣꯖ ꯑꯁꯤ ꯆꯥꯏꯜꯗ ꯄꯣꯖꯒꯥ ꯐꯖꯅꯥ ꯄꯦꯌꯥꯔ ꯇꯧꯏ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯃꯣꯕꯤꯂꯤꯇꯤꯗꯁꯨ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯕꯨ ꯋꯥꯔꯝ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯆꯥꯏꯜꯗ ꯄꯣꯖꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯐ꯭ꯂꯦꯛꯁꯅꯒꯤꯗꯃꯛꯇꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯁꯦꯝ ꯁꯥꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯄꯥꯏꯖ ꯄꯣꯖ ꯑꯁꯤꯅꯥ ꯆꯥꯏꯜꯗ ꯄꯣꯖ ꯑꯁꯤ ꯆꯥꯏꯜꯗ ꯄꯣꯖꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯦꯅꯕꯥ ꯃꯐꯃꯁꯤꯡ ꯑꯣꯏꯔꯤꯕꯥ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯔꯣꯇꯦꯇꯔꯁꯤꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯁ꯭ꯠꯔꯦꯆ ꯑꯃꯥ ꯄꯤꯗꯨꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫