ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯤꯅꯤꯃꯝ ꯑꯣꯏꯕꯥ꯫

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

Introduction to the ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯤꯅꯤꯃꯝ ꯑꯣꯏꯕꯥ꯫

ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯤꯅꯤꯃꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯒ꯭ꯂꯨꯠ ꯃꯁꯜ ꯑꯍꯨꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯑꯄꯤꯀꯄꯥ ꯑꯗꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯣꯏꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯐꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯤꯖꯤꯀꯦꯜ ꯐꯤꯖꯤꯀꯦꯜ ꯐꯤꯚꯝ ꯐꯒꯠꯍꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯥ ꯄꯥꯝꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ, ꯁꯥꯟꯅ-ꯈꯣꯠꯅꯕꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯇꯣꯟ ꯇꯧꯔꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯀꯅꯕꯥ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯑꯃꯥ ꯁꯦꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

Performing the: A Step-by-Step Tutorial ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯤꯅꯤꯃꯝ ꯑꯣꯏꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯊꯃꯖꯤꯜꯂꯒꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯃꯦꯠ ꯑꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯜ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ 90 ꯗꯤꯒ꯭ꯔꯤꯒꯤ ꯑꯦꯉ꯭ꯒꯂꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯒꯤ ꯂꯧꯊꯣꯛꯇꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫ ꯃꯁꯤ ꯀ꯭ꯂꯃꯁꯦꯜ ꯑꯣꯄꯅꯤꯡꯅꯤ꯫
• ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯑꯇꯣꯞꯄꯥ ꯈꯨꯎ ꯑꯗꯨꯒꯥ ꯊꯦꯡꯅꯅꯕꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯅꯥ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯊꯧꯑꯣꯡ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨꯗꯥ ꯊꯕꯛ ꯇꯧꯅꯕꯥ ꯃꯥꯌꯀꯩꯁꯤꯡ ꯍꯣꯡꯗꯣꯀꯎ꯫

Tips for Performing ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯤꯅꯤꯃꯝ ꯑꯣꯏꯕꯥ꯫

• **ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡ ꯁꯤꯖꯤꯟꯅꯧ**: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯑꯁꯤ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡ ꯑꯗꯨꯗꯥ ꯃꯔꯨ ꯑꯣꯏꯅꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏ꯫ ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯤꯅꯤꯃꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ, ꯍꯥꯌꯕꯗꯤ ꯁꯥꯏꯗ-ꯂꯥꯏꯅꯤꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯑꯁꯤ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯦꯂꯥꯏꯟ ꯇꯧꯔꯦ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯁ꯭ꯇꯦꯛ ꯇꯧꯒꯗꯕꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯊꯃꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯊꯃꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯇꯨꯡꯗꯥ ꯂꯣꯂꯍꯅꯒꯅꯨ꯫
• **ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯖꯦꯜ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ**: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯀꯃꯟ ꯑꯣꯏ꯫ ꯃꯁꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯅꯤ꯫ ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯤꯅꯤꯃꯁꯀꯤ ꯑꯣꯏꯅꯗꯤ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯍꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧ꯫

ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯤꯅꯤꯃꯝ ꯑꯣꯏꯕꯥ꯫ FAQs

Can beginners do the ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯤꯅꯤꯃꯝ ꯑꯣꯏꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯤꯅꯤꯃꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯁꯣꯏꯗꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯗꯒꯤ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯕꯤꯒꯤꯅꯔ-ꯐ꯭ꯔꯦꯟꯗꯂꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯈꯔꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯀ꯭ꯂꯃꯁꯦꯜ, ꯁꯥꯏꯗ-ꯂꯥꯏꯅꯤꯡ ꯂꯦꯒ ꯂꯤꯐꯠ, ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ ꯑꯁꯤ ꯌꯥꯎꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯔꯨꯇꯤꯟ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯃꯁꯨꯡ ꯁꯥꯐꯅꯥ ꯄꯥꯡꯊꯣꯛꯂꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯅꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯔꯤ꯫

What are common variations of the ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯤꯅꯤꯃꯝ ꯑꯣꯏꯕꯥ꯫?

• ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯤꯅꯤꯃꯁ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯐꯥꯏꯕꯔꯁꯤꯡ ꯑꯁꯤ ꯍꯤꯄꯀꯤ ꯃꯄꯥꯟꯊꯣꯡꯒꯤ ꯑꯣꯏꯕꯥ ꯔꯣꯇꯦꯁꯅꯒꯤ ꯗꯥꯌꯠꯕ ꯂꯧꯔꯤꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ꯫
• ꯁꯨꯄꯔꯤꯌꯔ ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯤꯅꯤꯃꯁ ꯑꯁꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯥꯏꯖꯦꯁꯟꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯂꯤꯕꯥ ꯚꯦꯔꯤꯑꯦꯟꯇ ꯑꯃꯅꯤ꯫
• ꯏꯅꯐꯦꯔꯤꯌꯔ ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯤꯅꯤꯃꯁ ꯑꯁꯤ ꯍꯤꯄꯀꯤ ꯑꯦꯕꯗꯛꯁꯟ ꯑꯃꯁꯨꯡ ꯑꯦꯗꯛꯁꯟ ꯑꯅꯤꯃꯛꯇꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯂꯤꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ꯫
• ꯗꯤꯞ ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯤꯅꯤꯃꯁ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯟꯇ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯂꯦꯞꯄꯥ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

What are good complementing exercises for the ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯤꯅꯤꯃꯝ ꯑꯣꯏꯕꯥ꯫?

• ꯁ꯭ꯛꯕꯥꯠ ꯑꯁꯤ ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯤꯅꯤꯃꯁꯀꯤ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡ ꯄꯨꯝꯕꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯦꯛꯁꯤꯃꯁ ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯁꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯍꯤꯞ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯃꯨꯚꯃꯦꯟꯇꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯁꯥꯏꯗ-ꯂꯥꯏꯪ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯅꯁꯤꯡꯅꯥ ꯃꯁꯜ ꯑꯁꯤꯕꯨ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯗꯨꯅꯥ ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯤꯅꯤꯃꯁꯇꯥ ꯑꯀꯛꯅꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯃꯁꯤꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯍꯤꯞ ꯁ꯭ꯇꯦꯕꯤꯂꯥꯏꯖꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯃꯨꯚꯃꯦꯟꯇꯗꯥ ꯃꯁꯤꯒꯤ ꯐꯉ꯭ꯀꯁꯟ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫