ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯗꯤꯖꯤꯇꯤ ꯃꯤꯅꯤꯃꯤ꯫

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

Introduction to the ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯗꯤꯖꯤꯇꯤ ꯃꯤꯅꯤꯃꯤ꯫

ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯗꯤꯖꯤꯇꯤ ꯃꯤꯅꯤꯃꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯑꯀꯛꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯐꯣꯔꯝꯌꯨꯂꯥꯗꯥ ꯂꯩꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯃꯁꯜ ꯑꯗꯨꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯐꯤꯉ꯭ꯒꯔ ꯑꯗꯨ ꯆꯠꯄꯒꯤ ꯗꯥꯌꯠꯕ ꯂꯧꯏ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃ꯭ꯌꯨꯖꯤꯁꯤꯌꯥꯅꯁꯤꯡ, ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯔꯤꯐꯥꯏꯅꯤꯡ ꯐꯤꯉ꯭ꯒꯔ ꯗꯦꯛꯁꯇꯦꯔꯤꯇꯤ ꯃꯊꯧ ꯇꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯨꯠꯇꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯗꯒꯤ ꯐꯒꯠꯂꯛꯂꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤ꯫ ꯑꯄꯤꯀꯄꯥ ꯈꯣꯡꯎꯄꯀꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯐꯒꯠꯍꯟꯗꯨꯅꯥ ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯈꯨꯠꯁꯥꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯈꯨꯠꯁꯥ ꯍꯩꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯔꯤꯍꯦꯕꯤꯂꯤꯇꯦꯁꯟ ꯄ꯭ꯔꯣꯒ꯭ꯔꯥꯝ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯃꯃꯜ ꯂꯩꯕꯥ ꯑꯍꯦꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯗꯤꯖꯤꯇꯤ ꯃꯤꯅꯤꯃꯤ꯫

• ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯊꯝꯂꯒꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯐꯃꯗꯨꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯍꯧꯒꯠꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠ ꯑꯗꯨ ꯃꯈꯨꯠ ꯑꯃꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯈꯨꯠ ꯑꯃꯗꯥ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯤꯀꯄꯥ ꯃꯈꯨꯠ ꯑꯗꯨ ꯈꯛꯇꯃꯛ ꯃꯄꯥꯟꯗꯥ ꯊꯥꯡꯒꯠꯂꯨ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯁꯦꯀꯦꯟꯗ ꯈꯔꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯤꯀꯄꯥ ꯃꯈꯨꯠ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯑꯣꯏꯅꯥ ꯄꯨꯔꯀꯎ꯫
• ꯁꯦꯠ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯁꯤ 10ꯗꯒꯤ 15 ꯐꯥꯎꯕꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫
• ꯅꯣꯡꯃꯗꯥ ꯁꯦꯠ 2ꯗꯒꯤ 3 ꯐꯥꯎꯕꯥ, ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯁ꯭ꯠ ꯅꯠꯠꯔꯒꯥ ꯗꯣꯛꯇꯔꯅꯥ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯔꯀꯄꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯄꯥꯡꯊꯣꯀꯎ꯫

Tips for Performing ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯗꯤꯖꯤꯇꯤ ꯃꯤꯅꯤꯃꯤ꯫

• ꯋꯥꯔꯝ ꯑꯞ: ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯅꯕꯒꯤꯗꯃꯛ ꯁꯦꯝ-ꯁꯥꯅꯕꯥ ꯋꯥꯔꯝ-ꯑꯞ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤ ꯂꯥꯏꯠ ꯀꯥꯔꯗꯤꯑꯣ ꯈꯔꯥ ꯇꯧꯗꯨꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯗꯥ ꯃꯥꯁ ꯇꯧꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫
• ꯑꯆꯨꯝꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ (correct posture): ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠ ꯑꯗꯨ ꯑꯆꯨꯝꯕꯥ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯀꯨꯄꯁꯤꯜꯂꯣꯏꯗꯕꯅꯤ꯫ ꯑꯁꯣꯌꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯇꯧꯕꯅꯥ ꯁ꯭ꯠꯔꯦꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ: ꯂꯥꯏꯠ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯇꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯑꯀꯅꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯇꯥ ꯂꯥꯟꯊꯦꯡꯅꯒꯅꯨ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯕ꯭ꯔꯦꯛ ꯇꯧꯕꯥ: ꯃꯁꯜ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯊꯤꯡꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯕ꯭ꯔꯦꯛ ꯂꯧꯕꯥ꯫ ꯑꯍꯦꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯇꯦꯟꯗꯣꯅꯥꯏꯇꯤꯁꯒꯨꯝꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯊꯤꯡꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯅꯒꯗꯕꯅꯤ꯫ ꯃꯥꯟꯅꯅ ꯑꯣꯏꯒꯟꯕ

ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯗꯤꯖꯤꯇꯤ ꯃꯤꯅꯤꯃꯤ꯫ FAQs

Can beginners do the ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯗꯤꯖꯤꯇꯤ ꯃꯤꯅꯤꯃꯤ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯣꯏꯗꯅꯥ ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯗꯤꯖꯤꯇꯤ ꯃꯤꯅꯤꯃꯤ ꯌꯥꯑꯣꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯃꯁꯤ ꯃꯃꯥꯡꯒꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯜ ꯑꯃꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯆꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯂꯥꯏꯠ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯇꯒꯤ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤ ꯃꯌꯦꯛ ꯁꯦꯡꯅꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯉꯝꯅꯕꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯁ꯭ꯠ ꯅꯠꯠꯔꯒꯥ ꯇ꯭ꯔꯦꯟ ꯇꯧꯔꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯑꯃꯒꯤ ꯂꯃꯖꯤꯡ ꯃꯈꯥꯗꯥ ꯑꯣꯏꯔꯕꯁꯨ ꯃꯊꯧ ꯇꯥꯕꯥ ꯐꯔꯝ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯇꯝꯕꯁꯨ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫

What are common variations of the ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯗꯤꯖꯤꯇꯤ ꯃꯤꯅꯤꯃꯤ꯫?

• ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯥ ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯗꯤꯖꯤꯇꯤ ꯃꯤꯅꯤꯃꯤ ꯑꯁꯤ ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯗꯤꯖꯤꯇꯔꯝ ꯃꯁꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯐ꯭ꯌꯨꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯊꯣꯀꯏ꯫
• ꯀꯦꯁ ꯈꯔꯗꯗꯤ ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯗꯤꯖꯤꯇꯤ ꯃꯤꯅꯤꯃꯤ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯂꯩꯇꯕꯥ ꯌꯥꯏ, ꯃꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ꯫
• ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯗꯤꯖꯤꯇꯤ ꯃꯤꯅꯤꯃꯤꯗꯥ ꯔꯤꯡ ꯐꯤꯉ꯭ꯒꯔꯗꯥ ꯌꯧꯕꯥ ꯑꯍꯦꯅꯕꯥ ꯃꯁꯂꯒꯤ ꯁ꯭ꯂꯤꯞ ꯑꯃꯥ ꯂꯩꯕꯥ ꯃꯐꯃꯗꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯁꯨ ꯂꯩꯕꯥ ꯌꯥꯏ꯫
• ꯑꯔꯣꯏꯕꯗꯥ, ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯗꯤꯖꯤꯇꯤ ꯃꯤꯅꯤꯃꯤ ꯑꯁꯤ ꯑꯆꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯑꯄꯤꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯉꯃꯗꯕꯥ ꯃꯐꯃꯗꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯥ ꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫

What are good complementing exercises for the ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯗꯤꯖꯤꯇꯤ ꯃꯤꯅꯤꯃꯤ꯫?

• ꯔꯤꯁ꯭ꯠ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯔꯤꯁ꯭ꯠ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯂꯤꯕꯥ ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯗꯤꯖꯤꯇꯤ ꯃꯤꯅꯤꯃꯤ ꯌꯥꯑꯣꯅꯥ ꯐꯣꯔꯑꯥꯔꯃꯗꯥ ꯂꯩꯕꯥ ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯃꯁꯜ ꯄꯨꯝꯅꯃꯛ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯁꯤꯡ: ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ, ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯁꯤꯡꯅꯥ ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯗꯤꯖꯤꯇꯤ ꯃꯤꯅꯤꯃꯤ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯐꯣꯔꯑꯥꯔꯃꯒꯤ ꯐ꯭ꯂꯦꯛꯁꯔ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯕꯦꯂꯦꯟꯁ ꯐꯒꯠꯍꯟꯗꯨꯅꯥ ꯒ꯭ꯔꯤꯄꯀꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯔꯤꯁ꯭ꯠ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫