ꯆꯤꯟ ꯇꯛ꯫

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

Introduction to the ꯆꯤꯟ ꯇꯛ꯫

ꯆꯤꯟ ꯇꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯈꯣꯡꯒꯤ ꯑꯅꯥꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯗꯨꯕꯨ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤ ꯑꯦꯛꯇꯤꯚꯤꯇꯤ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯝꯞꯌꯨꯇꯔꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯄꯨꯡ ꯀꯌꯥ ꯂꯦꯞꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯃꯀꯣꯛ ꯊꯣꯡꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤ, ꯃꯁꯤꯅꯥ ꯑꯌꯥꯝꯕꯅꯥ ꯇꯦꯟꯁꯟ ꯍꯦꯗ-ꯑꯦꯛ ꯑꯃꯁꯨꯡ ꯅꯦꯛ ꯁ꯭ꯠꯔꯦꯟ ꯊꯣꯀꯍꯜꯂꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯅꯥ, ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯗꯨ ꯆꯨꯃꯊꯣꯀꯄꯥ ꯉꯃꯒꯅꯤ, ꯈꯣꯡꯒꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯏꯁꯨꯁꯤꯡꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯍꯦꯜꯊ ꯄ꯭ꯔꯣꯃꯣꯠ ꯇꯧꯕꯥ ꯉꯃꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯆꯤꯟ ꯇꯛ꯫

• ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯤꯠꯌꯦꯡ ꯑꯗꯨ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯅꯥ ꯗꯕꯜ ꯆꯤꯟ ꯑꯃꯥ ꯁꯦꯝꯅꯕꯥ ꯍꯣꯠꯅꯕꯒꯨꯝꯅꯥ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯦꯀꯦꯟꯗ 5 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯕꯥ ꯐꯥꯎꯕꯥ꯫
• ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯅꯍꯜꯂꯨ꯫
• ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ 10 ꯔꯛ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯕꯤꯌꯨ, ꯃꯁꯤꯅꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯀꯟꯠꯔꯣꯜ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯤꯁꯤꯁꯟ ꯊꯝꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯇꯧꯕꯤꯌꯨ꯫

Tips for Performing ꯆꯤꯟ ꯇꯛ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ: ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯊꯨꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯆꯤꯟ ꯇꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯛꯀꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯆꯤꯟ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯅꯥ ꯗꯕꯜ ꯆꯤꯟ ꯑꯃꯥ ꯁꯦꯝꯅꯕꯥ ꯍꯣꯠꯅꯕꯒꯨꯝꯅꯥ꯫ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯜꯂꯛꯠꯔꯤꯉꯩꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯦꯀꯦꯟꯗ 5 ꯐꯥꯎꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯊꯝꯃꯨ꯫
• ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ: ꯆꯤꯟ ꯇꯛ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯂꯦꯄꯍꯜꯂꯣꯏꯗꯕꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯅꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯂꯦꯄꯍꯅꯕꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤꯗꯃꯛꯇꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤꯗꯦ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁꯟ: ꯊꯧꯑꯣꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯄꯥꯌꯈꯠꯂꯣꯏꯗꯕꯅꯤ꯫ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯈꯔꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯑꯍꯥꯅꯕꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯇꯧꯕꯅꯥ ꯅꯦꯛ ꯁ꯭ꯠꯔꯦꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯵

ꯆꯤꯟ ꯇꯛ꯫ FAQs

Can beginners do the ꯆꯤꯟ ꯇꯛ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯆꯤꯟ ꯇꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯏ ꯑꯃꯁꯨꯡ ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯇꯦꯟꯁꯅꯗꯒꯤ ꯔꯤꯂꯤꯐ ꯄꯤꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫ ꯃꯁꯤ ꯇꯧꯅꯕꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ: 1. ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ ꯅꯠꯠꯔꯒꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ 2. ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯨ꯫ 3. ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯠꯇꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯂꯥꯀꯎ, ꯅꯍꯥꯛꯅꯥ ꯗꯕꯜ ꯆꯤꯟ ꯑꯃꯥ ꯁꯦꯝꯅꯕꯥ ꯍꯣꯠꯅꯕꯒꯨꯝꯅꯥ꯫ 4. ꯁꯦꯀꯦꯟꯗ 5 ꯊꯃꯖꯤꯜꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯔꯤꯂꯥꯛꯁ ꯇꯧ ꯑꯃꯁꯨꯡ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯠꯇꯥ ꯎꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯍꯦꯂꯊꯀꯦꯌꯔ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯒꯗꯕꯅꯤ꯫

What are common variations of the ꯆꯤꯟ ꯇꯛ꯫?

• ꯋꯥꯜ ꯆꯤꯟ ꯇꯛ: ꯚꯔꯖꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯃꯁꯨꯡ ꯃꯀꯣꯛ ꯑꯗꯨ ꯋꯥꯜ ꯑꯗꯨꯗꯥ ꯊꯨꯒꯥꯌꯗꯨꯅꯥ ꯋꯥꯜ ꯑꯃꯗꯥ ꯂꯦꯞꯂꯤ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯆꯤꯟ ꯇꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯀꯏ꯫
• ꯁꯨꯄꯥꯏꯅꯦꯜ ꯆꯤꯟ ꯇꯛ (Supine Chin Tuck): ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯇꯀꯁꯤꯅꯕꯥ ꯃꯇꯃꯗꯥ ꯄꯥꯡꯊꯣꯀꯏ꯫
• ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯤꯟ ꯇꯛ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯆꯤꯟ ꯑꯗꯨ ꯇꯀꯁꯤꯅꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯄꯤꯕꯁꯤ ꯌꯥꯎꯏ꯫
• ꯑꯦꯛꯁꯇꯦꯟꯁꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯤꯟ ꯇꯛ (Chin Tuck with Extension): ꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯆꯤꯟ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯇꯀꯁꯤꯅꯕꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯁꯤꯂꯤꯡꯗꯥ ꯌꯦꯡꯅꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫

What are good complementing exercises for the ꯆꯤꯟ ꯇꯛ꯫?

• ꯁꯣꯜꯗꯔ ꯔꯣꯂꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯇꯦꯟꯁꯟ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯃꯁꯨꯡ ꯅꯦꯛ ꯑꯁꯤ ꯑꯦꯂꯥꯏꯟ ꯇꯧꯗꯨꯅꯥ ꯆꯤꯟ ꯇꯛ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯆꯦꯁ꯭ꯠ ꯁ꯭ꯠꯔꯦꯆ (chest Stretch): ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯃꯥꯡꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯍꯥꯡꯗꯣꯀꯏ, ꯃꯗꯨꯅꯥ ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯤꯑꯣꯏꯕꯗꯥ ꯎꯕꯥ ꯐꯪꯂꯤꯕꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯩꯕꯥ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯑꯗꯨ ꯊꯤꯡꯏ꯫ ꯃꯁꯤ ꯇꯧꯕꯅꯥ ꯃꯁꯤꯅꯥ ꯆꯤꯟ ꯇꯛ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯃꯗꯨꯅꯥ ꯈꯣꯡꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯟꯗꯨꯅꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯏꯁꯨ ꯑꯁꯤꯕꯨꯁꯨ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫