ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ ꯔꯦꯄꯁ

• Body Part: Kiba leima suktang khonge toubagi asida., ꯆꯤ ꯆꯤꯡꯗ
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.

Introduction to the ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ ꯔꯦꯄꯁ

ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ ꯔꯦꯄꯁ ꯑꯁꯤ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯀꯦꯂꯤꯁ꯭ꯇꯦꯅꯤꯛꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ, ꯕꯦꯛ, ꯑꯃꯁꯨꯡ ꯈꯨꯎꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯂꯁꯨ ꯐꯒꯠꯍꯜꯂꯤ꯫ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯁꯥꯖꯦꯜ ꯇꯧꯕꯗꯥ ꯑꯆꯦꯠꯄꯥ ꯌꯨꯝꯐꯝ ꯂꯩꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯖꯤꯃꯅꯥꯁ꯭ꯇꯁꯤꯡ, ꯅꯠꯠꯔꯒꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯕꯥ, ꯃꯁꯤ ꯑꯍꯣꯡꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯨꯇꯤꯟ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯑꯆꯧꯕꯥ ꯑꯍꯦꯅꯕꯥ ꯑꯃꯅꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ, ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ, ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯒꯤ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ ꯔꯦꯄꯁꯤꯡ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ, ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯌꯥꯝꯅꯥ ꯀꯨꯞꯅꯥ ꯁꯦꯃꯗꯣꯀꯄꯥ, ꯆꯥꯡ ꯃꯥꯟꯅꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯃꯥ ꯄꯨꯔꯀꯄꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

Performing the: A Step-by-Step Tutorial ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ ꯔꯦꯄꯁ

• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯑꯃꯁꯨꯡ ꯄꯨꯟꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯌꯨ, ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯗꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯐꯥꯎꯕꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯃꯁꯤꯅꯥ ꯃꯃꯥꯡꯒꯤ ꯂꯤꯚꯔꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯅꯤ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯁꯥꯡꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫
• ꯏꯅꯚꯥꯔꯇꯦꯗ ꯍꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯍꯜꯂꯀꯎ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯃꯦꯅꯦꯖ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯔꯤꯞ ꯀꯌꯥꯒꯤꯗꯃꯛ ꯄ꯭ꯔꯣꯁꯦꯁ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯣꯔꯝ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯊꯝꯕꯥ꯫

Tips for Performing ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ ꯔꯦꯄꯁ

• **ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ:** ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ ꯔꯦꯄꯁꯤꯡꯗꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊꯀꯤ ꯃꯁꯛ ꯊꯣꯀꯄꯥ ꯆꯥꯡ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯊꯝꯅꯕꯥ ꯍꯣꯠꯅꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯍꯧꯖꯤꯛ ꯐꯥꯑꯣꯕꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯕꯥ ꯑꯣꯏꯗꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯗꯨ ꯁꯦꯃꯒꯠꯅꯕꯥ ꯄ꯭ꯂꯥꯉ꯭ꯛ, ꯂꯦꯒ ꯔꯦꯏꯁ, ꯑꯃꯁꯨꯡ ꯍꯣꯂꯣ ꯕꯣꯗꯤ ꯍꯣꯜꯗꯒꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯎꯍꯅꯒꯗꯕꯅꯤ꯫
• **ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁꯤꯚ ꯇ꯭ꯔꯦꯅꯤꯡ:** ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯁꯦꯝ ꯁꯥꯗꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯛꯅꯕꯥ ꯍꯣꯠꯅꯕꯗꯥ ꯂꯥꯡꯇꯛꯅꯒꯅꯨ꯫ ꯇꯛ ꯂꯤꯚꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯗꯚꯥꯟꯁ ꯇꯛ ꯂꯤꯚꯔꯒꯨꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯐꯖꯅꯥ ꯚꯦꯔꯤꯑꯦꯁꯅꯁꯤꯡꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯦꯟꯅꯥ ꯑꯔꯨꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯅꯁꯤꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯪꯁꯤꯜꯂꯨ꯫ ꯄꯔꯐꯣꯔꯝ ꯇꯧꯅꯕꯥ ꯍꯣꯠꯅꯕꯥ꯫

ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ ꯔꯦꯄꯁ FAQs

Can beginners do the ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ ꯔꯦꯄꯁ?

ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ ꯔꯦꯄꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯑꯦꯗꯚꯥꯟꯁ ꯀꯦꯂꯤꯁ꯭ꯇꯦꯅꯤꯛꯁꯀꯤ ꯈꯣꯡꯊꯥꯡ ꯑꯃꯅꯤ ꯍꯥꯌꯅꯥ ꯂꯧꯅꯩ꯫ ꯃꯁꯤꯗꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ, ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡ ꯀꯟꯠꯔꯣꯜ ꯌꯥꯝꯅꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯃꯁꯨꯡ ꯁꯥꯐꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯗꯒꯤ ꯍꯧꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔꯒꯨꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯈꯣꯡꯊꯥꯡꯁꯤꯡꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯆꯪꯁꯤꯅꯕꯥ ꯌꯥꯏ꯫ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯛꯂꯤꯉꯩꯗꯥ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯦꯐꯇꯤ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯀꯣꯆ ꯑꯃꯥ ꯂꯩꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫

What are common variations of the ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ ꯔꯦꯄꯁ?

• ꯁ꯭ꯠꯔꯦꯗꯜ ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯃꯥꯂꯦꯃꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯁ꯭ꯠꯔꯦꯗꯜ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯇꯣꯉꯥꯟꯅꯥ ꯁꯟꯗꯣꯀꯏ꯫
• ꯍꯥꯐ ꯂꯦꯏ ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ: ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯈꯨꯎꯗꯥ ꯁꯔꯨꯛ ꯈꯔꯗꯤ ꯀꯨꯄꯁꯤꯜꯂꯕꯥ ꯃꯇꯃꯗꯥ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯌꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫
• ꯇꯛ ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯊꯃꯖꯤꯅꯕꯥ, ꯑꯋꯥꯕꯥ ꯊꯥꯛ ꯑꯗꯨ ꯍꯟꯊꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ ꯇ꯭ꯔꯦꯅꯤꯡꯗꯥ ꯑꯅꯧꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯑꯆꯧꯕꯥ ꯍꯧꯔꯀꯐꯝ ꯑꯃꯥ ꯑꯣꯏꯍꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
• ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ ꯄꯨꯜ-ꯑꯄꯁꯤꯡ: ꯃꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔꯒꯤ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯊꯃꯗꯨꯅꯥ ꯄꯨꯜ-ꯑꯞ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯀꯝꯞꯂꯦꯛꯁ ꯑꯣꯏꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯣꯏꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ꯫

What are good complementing exercises for the ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ ꯔꯦꯄꯁ?

• ꯗ꯭ꯔꯒꯟ ꯐ꯭ꯂꯦꯒꯁꯤꯡꯅꯥ ꯀꯣꯔ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯒꯤ ꯀꯟꯠꯔꯣꯜ ꯐꯒꯠꯍꯟꯗꯨꯅꯥ ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ ꯔꯦꯄꯁꯤꯡꯕꯨꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯉꯝꯃꯤ, ꯃꯁꯤ ꯑꯅꯤꯃꯛ ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔꯗꯥ ꯍꯣꯔꯥꯏꯖꯣꯟꯇꯦꯜ ꯕꯣꯗꯤꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯊꯝꯅꯕꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨ ꯑꯣꯏ꯫
• ꯁ꯭ꯀꯤꯟ ꯗꯤ ꯀꯦꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔ ꯔꯦꯄꯁꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯑꯐꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯐ꯭ꯔꯟꯇ ꯂꯤꯚꯔꯒꯤ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯄꯨꯂꯤꯡ ꯃꯣꯁꯟ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯒꯤꯗꯃꯛꯇꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯈꯨꯎꯒꯤ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫