ꯗꯝꯕꯜ ꯔꯦꯅꯦꯒꯦꯗ ꯔꯣ꯫

• Body Part: Kiba leima suktang khonge toubagi asida., ꯆꯤ ꯆꯤꯡꯗ
• Equipment: ꯏ꯬ ꯂꯥꯢꯄꯂ꯮ि

Introduction to the ꯗꯝꯕꯜ ꯔꯦꯅꯦꯒꯦꯗ ꯔꯣ꯫

ꯗꯝꯕꯜ ꯔꯦꯅꯦꯒꯦꯗ ꯔꯣ ꯑꯁꯤ ꯕꯦꯛ, ꯈꯨꯎ, ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯌꯥꯑꯣꯅꯥ ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯀꯝꯄꯥꯎꯟꯗ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯈꯨꯗꯤꯡꯃꯛꯀꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯁꯦꯃꯒꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯐꯦꯠ ꯃꯩ ꯊꯥꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯅꯠꯠꯔꯒꯥ ꯀꯟꯗꯤꯁꯟ ꯄ꯭ꯔꯣꯒ꯭ꯔꯥꯝ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯑꯆꯧꯕꯥ ꯑꯍꯦꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯗꯝꯕꯜ ꯔꯦꯅꯦꯒꯦꯗ ꯔꯣ꯫

• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛꯇꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯐꯥꯎꯕꯥ ꯁ꯭ꯠꯔꯦꯠ ꯂꯥꯏꯟ ꯑꯃꯥ ꯁꯦꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯒꯤꯗꯃꯛ ꯍꯤꯞ-ꯋꯥꯏꯗꯇꯒꯤ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯀꯊꯣꯛ-ꯆꯥꯎꯊꯣꯀꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯄꯥꯌꯈꯠꯂꯒꯥ ꯐ꯭ꯂꯣꯔꯗꯒꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯗꯝꯕꯜ ꯑꯃꯥ ꯂꯧꯊꯣꯀꯎ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯗꯝꯕꯜ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯃꯐꯃꯗꯨꯗꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯈꯨꯠ ꯑꯗꯨꯅꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯆꯠꯂꯨ꯫
• ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯕꯥ ꯅꯤꯡꯁꯤꯡꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯑꯥꯔꯝ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯔꯛꯇꯥ ꯑꯣꯜꯇꯔꯅꯦꯠ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯌꯨ꯫

Tips for Performing ꯗꯝꯕꯜ ꯔꯦꯅꯦꯒꯦꯗ ꯔꯣ꯫

• **ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯁ꯭ꯇꯦꯕꯤꯂꯥꯏꯖ ꯇꯧꯕꯤꯌꯨ**: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯍꯥꯏꯀꯤꯡ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯁ꯭ꯠꯔꯦꯟ (lower back strain) ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯤ ꯕꯇꯟ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯄꯨꯁꯤꯜꯂꯀꯄꯥ ꯑꯗꯨ ꯈꯅꯕꯤꯌꯨ꯫
• **ꯃꯊꯧ ꯇꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯈꯜꯂꯨ**: ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯃꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯃꯤꯠꯌꯦꯡ ꯑꯁꯤ ꯑꯔꯨꯝꯕꯥ ꯃꯁꯤꯡꯗꯥ ꯅꯠꯇꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯅꯒꯤ ꯃꯒꯨꯅꯗꯥ ꯊꯃꯒꯗꯕꯅꯤ꯫
• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ**: ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯥꯟꯊꯦꯡꯅꯕꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫

ꯗꯝꯕꯜ ꯔꯦꯅꯦꯒꯦꯗ ꯔꯣ꯫ FAQs

Can beginners do the ꯗꯝꯕꯜ ꯔꯦꯅꯦꯒꯦꯗ ꯔꯣ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯔꯦꯅꯦꯒꯦꯗ ꯔꯣ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯈꯣꯌꯅꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯝ ꯊꯝꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯒꯗꯕꯅꯤ꯫ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯁꯨ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯗꯥ ꯃꯁꯜ ꯒ꯭ꯔꯨꯞ ꯀꯌꯥ ꯌꯥꯎꯏ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯃꯊꯧ ꯇꯥꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯃꯁꯤ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯃꯈꯣꯌꯅꯥ ꯔꯦꯅꯦꯒꯦꯗ ꯔꯣꯗꯥ ꯄꯨꯅꯁꯤꯟꯅꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯄꯨꯁ-ꯑꯞ ꯑꯃꯁꯨꯡ ꯗꯝꯕꯜ ꯔꯣꯒꯨꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯇꯣꯉꯥꯟꯅꯥ ꯃꯥꯁ꯭ꯇꯔ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯣꯏꯔꯀꯄꯒꯨꯝꯅꯥ, ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯔꯨꯇꯤꯟ ꯑꯃꯥ ꯍꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯇ꯭ꯔꯦꯅꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯁꯤ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫

What are common variations of the ꯗꯝꯕꯜ ꯔꯦꯅꯦꯒꯦꯗ ꯔꯣ꯫?

• ꯄꯨꯁ-ꯑꯄꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯔꯦꯅꯦꯒꯦꯗ ꯔꯣ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯔꯣ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯔꯛꯇꯥ ꯄꯨꯁ-ꯑꯞ ꯑꯃꯥ ꯌꯥꯎꯏ, ꯃꯁꯤꯅꯥ ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯑꯥꯔꯃꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯍꯦꯅꯕꯥ ꯆꯦꯂꯦꯟꯖ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
• ꯇ꯭ꯌꯨꯏꯁ꯭ꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯔꯦꯅꯦꯒꯦꯗ ꯔꯣ: ꯅꯍꯥꯛꯅꯥ ꯗꯝꯕꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯔꯣꯝ ꯇꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯇꯔꯁ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯇꯩꯁꯤꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯣꯕꯂꯤꯀꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯀꯟꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯋꯥꯡꯈꯠꯄꯥ ꯔꯦꯅꯦꯒꯦꯗ ꯔꯣ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯕꯦꯟꯆ ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯇꯦꯞ ꯑꯃꯒꯨꯝꯅꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯐꯝ ꯑꯃꯗꯥ ꯊꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯋꯥꯕꯥ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫
• ꯁ꯭ꯛꯕꯥꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯔꯦꯅꯦꯒꯦꯗ ꯔꯣ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯔꯣ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯔꯛꯇꯥ ꯁ꯭ꯛꯕꯥꯠ ꯑꯃꯥ ꯌꯥꯎꯏ, ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯗꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯀꯝꯄꯣꯅꯦꯟꯇ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫

What are good complementing exercises for the ꯗꯝꯕꯜ ꯔꯦꯅꯦꯒꯦꯗ ꯔꯣ꯫?

• ꯄ꯭ꯂꯥꯉ꯭ꯀꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯔꯦꯅꯦꯒꯦꯗ ꯔꯣꯁꯤꯡꯕꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯔꯣꯌꯤꯡ ꯃꯨꯚꯃꯦꯟꯇꯀꯤ ꯃꯇꯃꯗꯥ ꯌꯥꯝꯅꯥ ꯁꯣꯀꯍꯜꯂꯤꯕꯥ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯜꯂꯤ꯫
• ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯔꯣꯁꯤꯡ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯕꯥꯏꯁꯦꯄꯁꯒꯨꯝꯕꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯑꯗꯨꯕꯨ ꯇꯣꯉꯥꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯒꯤ, ꯃꯐꯃꯁꯤꯡ ꯑꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯍꯦꯟꯅꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯁꯛꯇꯤꯒꯤ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯃꯥ ꯄꯤꯔꯤ꯫