ꯀ꯭ꯔꯣꯁ ꯑꯣꯚꯔ ꯅꯤꯂꯤꯡ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁ꯭ꯠꯔꯦꯆ꯫

• Body Part: Ningtokpa
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Gluteus Maximus

Introduction to the ꯀ꯭ꯔꯣꯁ ꯑꯣꯚꯔ ꯅꯤꯂꯤꯡ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁ꯭ꯠꯔꯦꯆ꯫

ꯀ꯭ꯔꯣꯁ ꯑꯣꯚꯔ ꯅꯤꯂꯤꯡ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯇꯦꯟꯁꯟ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯑꯣꯐꯤꯁꯀꯤ ꯁꯤꯟꯃꯤꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯐꯃꯗꯨꯅꯥ ꯃꯇꯝ ꯌꯥꯝꯅꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯊꯕꯛ ꯇꯧꯗꯅꯥ ꯂꯩꯕꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯂꯥꯀꯄꯥ ꯑꯗꯨ ꯊꯦꯡꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯁ꯭ꯠꯔꯦꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯀ꯭ꯔꯣꯁ ꯑꯣꯚꯔ ꯅꯤꯂꯤꯡ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁ꯭ꯠꯔꯦꯆ꯫

• ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯒꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯒꯤ ꯈꯣꯡ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯀ꯭ꯔꯣꯁ ꯇꯧ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯈꯨꯎꯗꯥ ꯀ꯭ꯔꯣꯁ ꯇꯧ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯒꯤ ꯈꯣꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯐꯥꯎꯕꯥ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯦꯀꯦꯟꯗ 30 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ, ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯐꯥꯎꯕꯥ ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯥꯃꯀꯄꯨ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯍꯜꯂꯣꯏꯗꯕꯅꯤ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯃꯄꯥꯟꯗꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯅꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯀꯎ꯫

Tips for Performing ꯀ꯭ꯔꯣꯁ ꯑꯣꯚꯔ ꯅꯤꯂꯤꯡ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁ꯭ꯠꯔꯦꯆ꯫

• **ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ**: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯗꯨ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ, ꯃꯁꯤꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯇꯩ ꯃꯐꯃꯁꯤꯡꯗꯥ ꯁꯟꯗꯣꯀꯄꯥ ꯉꯃꯍꯟꯗꯦ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯁ꯭ꯇꯣꯃꯥꯛ (stomach) ꯅꯠꯠꯔꯒꯥ ꯕꯦꯛ ꯑꯥꯔꯆ (back arch) ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• **ꯃꯊꯧ ꯇꯥꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯊꯝꯃꯨ**: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯃꯇꯨꯡꯗꯥ ꯊꯝꯃꯨ꯫ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯅꯥꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ**: ꯃꯔꯨ ꯑꯣꯏꯕꯥ꯫

ꯀ꯭ꯔꯣꯁ ꯑꯣꯚꯔ ꯅꯤꯂꯤꯡ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁ꯭ꯠꯔꯦꯆ꯫ FAQs

Can beginners do the ꯀ꯭ꯔꯣꯁ ꯑꯣꯚꯔ ꯅꯤꯂꯤꯡ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁ꯭ꯠꯔꯦꯆ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯀ꯭ꯔꯣꯁꯑꯣꯔꯗꯔ ꯅꯤꯂꯤꯡ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁ꯭ꯠꯔꯦꯆ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯝ ꯊꯝꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯈꯣꯡꯊꯥꯡꯁꯤꯡ ꯑꯁꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ: 1. ꯅꯍꯥꯛꯀꯤ ꯑꯔꯣꯏꯕꯥ ꯈꯨꯎ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯍꯥꯐ-ꯀ꯭ꯅꯤꯂꯤꯡ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯍꯧꯒꯗꯕꯅꯤ꯫ 2. ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯊꯝꯃꯨ꯫ 3. ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ 4. ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯐꯥꯎꯒꯗꯕꯅꯤ꯫ 5. ꯁ꯭ꯠꯔꯦꯠ ꯑꯗꯨ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯦꯀꯦꯟꯗ 30 ꯊꯃꯖꯤꯜꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯄꯥꯟꯊꯪꯕꯥ ꯃꯔꯣꯜ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯀꯎ꯫ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯅꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯠꯇꯥ ꯂꯩꯠꯔꯕꯗꯤ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯈꯨꯗꯛꯇꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯁ꯭ꯠ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯧ꯫ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯒꯤ ꯌꯦꯡꯁꯤꯅꯕꯒꯤ ꯃꯈꯥꯗꯥ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄ꯭ꯔꯣꯒ꯭ꯔꯥꯝ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯍꯧꯗꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ꯫

What are common variations of the ꯀ꯭ꯔꯣꯁ ꯑꯣꯚꯔ ꯅꯤꯂꯤꯡ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁ꯭ꯠꯔꯦꯆ꯫?

• ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯗꯤ ꯂꯪꯖ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁ꯭ꯠꯔꯦꯆꯅꯤ, ꯃꯐꯃꯗꯨꯗꯥ ꯈꯨꯎꯒꯤ ꯄꯣꯖꯤꯁꯅꯗꯒꯤ, ꯅꯍꯥꯛꯅꯥ ꯈꯣꯡ ꯑꯃꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯒꯥ, ꯅꯍꯥꯛꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯈꯨꯎ ꯑꯗꯨ ꯃꯥꯂꯦꯃꯗꯥ ꯊꯃꯖꯤꯜꯂꯤ꯫
• ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯐꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯥꯂꯦꯃꯗꯥ ꯐꯝꯃꯤꯟꯅꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯈꯣꯡꯄꯥꯀꯁꯤꯡ ꯑꯗꯨ ꯄꯨꯟꯁꯤꯟꯗꯨꯅꯥ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯂꯩꯃꯥꯌꯗꯥ ꯆꯦꯟꯊꯍꯟꯗꯨꯅꯥ, ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔꯁꯤꯡ ꯑꯗꯨ ꯆꯦꯟꯊꯍꯜꯂꯤ꯫
• ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯐꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯦꯞꯇꯨꯅꯥ, ꯈꯣꯡ ꯑꯃꯥ ꯃꯥꯂꯦꯃꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯄꯨꯁꯤꯜꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ꯫
• ꯁꯨꯄꯥꯏꯟ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯐꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤ, ꯈꯣꯡꯎꯞ ꯑꯃꯥ ꯑꯔꯣꯅꯕꯥ ꯈꯨꯎꯒꯤ ꯃꯊꯛꯇꯥ ꯀ꯭ꯔꯣꯁ ꯇꯧꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯂꯦꯞꯄꯤ꯫

What are good complementing exercises for the ꯀ꯭ꯔꯣꯁ ꯑꯣꯚꯔ ꯅꯤꯂꯤꯡ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁ꯭ꯠꯔꯦꯆ꯫?

• ꯂꯪꯁ: ꯂꯪꯁ ꯑꯁꯤ ꯑꯆꯧꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯦꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯅꯁꯨ ꯐꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯀ꯭ꯔꯣꯁ ꯑꯣꯚꯔ ꯅꯤꯂꯤꯡ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁ꯭ꯠꯔꯦꯆꯀꯤꯗꯃꯛꯇꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫
• ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯁ꯭ꯠꯔꯦꯆ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯀ꯭ꯔꯣꯁꯑꯣꯚꯔ ꯅꯤꯂꯤꯡ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯍꯤꯄꯁ ꯍꯥꯡꯗꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯅꯨꯡꯒꯤ ꯊꯣꯡꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯆꯦꯠꯁꯤꯂꯍꯅꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁ꯭ꯠꯔꯦꯆꯀꯥ ꯄꯨꯟꯅꯥ ꯆꯠꯃꯤꯟꯅꯕꯗꯥ ꯑꯄꯨꯅꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁ꯭ꯠꯔꯦꯆ ꯑꯃꯥ ꯄꯤ꯫