ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯥꯜꯐ ꯔꯦꯏꯁ꯫

• Body Part: ᑿᐱᔾ
• Equipment: ꯏ꯬ ꯂꯥꯢꯄꯂ꯮ि

Introduction to the ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯥꯜꯐ ꯔꯦꯏꯁ꯫

ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯥꯜꯐ ꯔꯦꯏꯁ ꯑꯁꯤ ꯀꯥꯜꯐ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯕꯦꯂꯦꯟꯁ, ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯒꯤ ꯑꯦꯟꯗꯣꯔꯦꯟꯁ ꯐꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯂꯣꯌꯔꯕꯥ ꯁꯛꯇꯤ ꯑꯃꯁꯨꯡ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯈꯣꯡꯒꯤ ꯃꯁꯂꯒꯤ ꯗꯤꯐꯤꯅꯤꯁꯟ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ, ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯃꯊꯧ ꯇꯥꯕꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯇꯧꯕꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯥꯜꯐ ꯔꯦꯏꯁ꯫

• ꯅꯍꯥꯛꯀꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯃꯥꯂꯦꯃꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯈꯛꯇꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯇꯧꯔꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯋꯥꯡꯅꯥ ꯊꯥꯡꯒꯠꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯁꯜ ꯑꯗꯨ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯁꯜ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯔꯦ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯇꯨꯅꯥ, ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯃꯤꯀꯨꯞ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯊꯝꯃꯨ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯜ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯕ꯭ꯂꯤꯛ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯥꯜꯐ ꯔꯦꯏꯁ꯫

• ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯁꯤꯖꯤꯟꯅꯧ: ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯗꯝꯕꯜ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯐꯔꯝ ꯐꯠꯇꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯅꯠꯠꯔꯒꯥ ꯐꯔꯝ ꯑꯃꯥ ꯊꯝꯅꯕꯥ ꯍꯣꯠꯅꯔꯕꯗꯤ, ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯣꯏꯔꯀꯄꯥ ꯌꯥꯏ꯫
• ꯅꯍꯥꯛꯀꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯎꯄꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯉꯃꯍꯅꯒꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ: ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗ꯭ꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯗꯨ ꯃꯥꯡꯈꯤꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯁ꯭ꯠꯔꯦꯆ ꯑꯗꯨ ꯏꯒꯅꯣꯔ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫

ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯥꯜꯐ ꯔꯦꯏꯁ꯫ FAQs

Can beginners do the ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯥꯜꯐ ꯔꯦꯏꯁ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯥꯜꯐ ꯔꯦꯏꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯌꯥꯏ꯫ ꯕꯦꯂꯦꯟꯁ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ, ꯍꯧꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯁ꯭ꯄꯣꯇꯔ ꯅꯠꯠꯔꯒꯥ ꯁꯄꯣꯔꯠ ꯑꯃꯥ ꯃꯅꯥꯛ ꯅꯀꯄꯗꯥ ꯂꯩꯕꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫

What are common variations of the ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯥꯜꯐ ꯔꯦꯏꯁ꯫?

• ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯗꯝꯕꯜ ꯀꯥꯜꯐ ꯔꯦꯏꯁ: ꯚꯔꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯈꯨꯠ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯗꯝꯕꯜ ꯑꯃꯥ ꯊꯃꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯤꯄꯐꯝ (hip-width) ꯂꯥꯞꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯂꯦꯞꯂꯤ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯝꯂꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯅꯕꯥ ꯃꯥꯂꯦꯃꯗꯒꯤ ꯋꯥꯡꯈꯠꯍꯜꯂꯤ꯫
• ꯗꯝꯕꯜ ꯗꯕꯜ ꯂꯦꯒ ꯀꯥꯜꯐ ꯔꯦꯏꯁ: ꯃꯇꯝ ꯑꯃꯗꯥ ꯈꯣꯡ ꯑꯃꯥ ꯊꯕꯛ ꯇꯧꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯈꯨꯠ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯗꯝꯕꯜ ꯑꯃꯥ ꯊꯃꯗꯨꯅꯥ ꯂꯦꯞꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯑꯃꯗꯥ ꯍꯤꯜ ꯑꯅꯤꯃꯛ ꯂꯧꯊꯣꯀꯄꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
• ꯏꯅꯛꯂꯥꯏꯟ ꯗꯝꯕꯜ ꯀꯥꯜꯐ ꯔꯦꯏꯁ: ꯃꯁꯤꯗꯥ ꯈꯨꯠ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯗꯝꯕꯜ ꯑꯃꯥ ꯊꯃꯗꯨꯅꯥ ꯏꯅꯛꯂꯥꯏꯟ ꯇꯧꯕꯥ ꯃꯐꯝ ꯑꯃꯗꯥ ꯂꯦꯞꯄꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯂꯁꯤꯡ ꯑꯗꯨ ꯂꯝꯂꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯅꯕꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯒꯤ ꯋꯥꯡꯈꯠꯄꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
• ꯗꯝꯕꯜ ꯀꯥꯜꯐ ꯔꯦꯏꯁ ꯑꯣꯟ ꯁ꯭ꯇꯦꯞ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯒꯤꯗꯃꯛꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯈꯨꯠ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯗꯝꯕꯜ ꯑꯃꯥ ꯊꯃꯗꯨꯅꯥ ꯁ꯭ꯇꯦꯞ ꯑꯃꯗꯥ ꯂꯦꯞꯂꯤ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯂꯁꯤꯡ ꯑꯗꯨ ꯅꯦꯃꯊꯍꯜꯂꯨ꯫

What are good complementing exercises for the ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯥꯜꯐ ꯔꯦꯏꯁ꯫?

• "ꯖꯝꯄ ꯔꯣꯞ" ꯑꯁꯤ ꯑꯐꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯦꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯥꯜꯐ ꯔꯦꯏꯁꯒꯨꯝꯕꯥ ꯀꯥꯜꯐ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯐꯤꯠꯅꯦꯁ, ꯑꯦꯖꯤꯂꯤꯇꯤ, ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯅꯁꯨ ꯐꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯃꯁꯨꯡ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫
• "ꯕꯣꯛꯁ ꯖꯝꯄꯁꯤꯡ" ꯑꯁꯤꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯥꯜꯐ ꯔꯦꯏꯁꯁꯤꯡ ꯑꯁꯤꯁꯨ ꯁꯞꯂꯤꯃꯦꯟꯇ ꯇꯧꯕꯥ ꯌꯥꯏ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯌꯦꯅꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ ꯑꯗꯨꯕꯨ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯄꯨꯝꯅꯃꯀꯄꯨꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯄꯥꯉ꯭ꯒꯜ, ꯄꯥꯋꯔ, ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚꯅꯦꯁ ꯐꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫