ꯀꯦꯇꯂꯕꯦꯜ ꯐꯤꯒꯔ ꯸

• Body Part: ꯆꯤ ꯆꯤꯡꯗ
• Equipment: ꯆꯃꯥꯅꯨꯋꯣꯟ

Introduction to the ꯀꯦꯇꯂꯕꯦꯜ ꯐꯤꯒꯔ ꯸

ꯀꯦꯇꯂꯕꯦꯜ ꯐꯤꯒꯔ ꯸ ꯑꯁꯤ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ, ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯣꯏꯕꯥ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯣꯔ, ꯒ꯭ꯂꯨꯇꯁ ꯑꯃꯁꯨꯡ ꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ, ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯒꯤ ꯇꯧꯕꯥ ꯉꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁꯀꯥ ꯃꯥꯟꯅꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯅꯁꯤꯡ ꯄꯤꯔꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯐꯤꯠꯅꯦꯁ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯀꯦꯂꯣꯔꯤ ꯃꯩ ꯊꯥꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯨꯇꯤꯅꯗꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ, ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯄꯥꯝꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯃꯤꯌꯥꯝꯅꯥ ꯄꯥꯝꯅꯕꯥ ꯈꯅꯕꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯀꯦꯇꯂꯕꯦꯜ ꯐꯤꯒꯔ ꯸

• ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯈꯨꯠ ꯑꯗꯨꯅꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯎ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯁꯔꯨꯛ ꯈꯔꯗꯤ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨꯗꯥ ꯄꯥꯁ ꯇꯧ꯫
• ꯀꯦꯇꯂꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯄꯨꯁꯤꯜꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯄꯥꯁ ꯇꯧ꯫
• ꯀꯦꯇꯂꯕꯦꯜ ꯑꯗꯨ ꯐꯤꯒꯔ 8ꯒꯤ ꯃꯑꯣꯡ ꯑꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯄꯥꯁ ꯇꯧꯗꯨꯅꯥ, ꯈꯣꯡꯖꯦꯜ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫
• ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯤꯠ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯊꯝꯃꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯗꯨ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯊꯝꯅꯕꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫

Tips for Performing ꯀꯦꯇꯂꯕꯦꯜ ꯐꯤꯒꯔ ꯸

• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ**: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯏꯕꯥ ꯑꯃꯗꯤ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯥꯟꯊꯦꯡꯅꯕꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ, ꯋꯥꯈꯜ ꯈꯟꯗꯨꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯉꯃꯍꯅꯒꯅꯤ꯫
• **ꯑꯆꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯈꯅꯕꯥ**: ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯐꯔꯝ ꯐꯠꯇꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫
• **ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯤꯌꯨ**: ꯀꯦꯇꯂꯕꯦꯜ ꯐꯤꯒꯔ 8 ꯑꯁꯤ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯣꯔꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯗꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯅꯕꯒꯤꯗꯃꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯤꯌꯨ꯫

ꯀꯦꯇꯂꯕꯦꯜ ꯐꯤꯒꯔ ꯸ FAQs

Can beginners do the ꯀꯦꯇꯂꯕꯦꯜ ꯐꯤꯒꯔ ꯸?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯐꯤꯒꯔ ꯸ꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯁꯔꯇꯤꯐꯥꯏꯗ ꯇꯧꯔꯕꯥ ꯇ꯭ꯔꯦꯅꯔ ꯑꯃꯒꯤ ꯂꯃꯖꯤꯡ ꯃꯈꯥꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯇꯝꯕꯤꯕꯒꯤ ꯚꯤꯗꯤꯑꯣꯁꯤꯡ ꯌꯦꯡꯗꯨꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯁꯤ ꯇꯝꯕꯗꯁꯨ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯗꯥ ꯍꯦꯟꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯅꯤ꯫

What are common variations of the ꯀꯦꯇꯂꯕꯦꯜ ꯐꯤꯒꯔ ꯸?

• ꯍꯣꯜꯗ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯐꯤꯒꯔ 8: ꯚꯔꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯗꯨ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯁꯦꯀꯦꯟꯗ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯤꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯃꯖꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯊꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯞ ꯑꯃꯁꯨꯡ ꯑꯥꯔꯝ ꯁ꯭ꯠꯔꯦꯡꯊ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯄ꯭ꯔꯦꯁ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯐꯤꯒꯔ 8: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯗꯨ ꯃꯃꯥꯡꯗꯥ ꯂꯥꯀꯄꯥ ꯈꯨꯗꯤꯡꯗꯥ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯄ꯭ꯔꯦꯁ ꯇꯧꯏ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯊꯕꯛ ꯇꯧꯏ꯫
• ꯔꯤꯚꯥꯔꯁ ꯀꯦꯇꯂꯕꯦꯜ ꯐꯤꯒꯔ 8: ꯃꯁꯤ ꯁꯨꯞꯅꯒꯤ ꯔꯤꯚꯔꯁꯇꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯁ꯭ꯇꯦꯟꯗꯔꯗ ꯐꯤꯒꯔ 8 ꯃꯨꯚꯃꯦꯟꯇꯅꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯗꯨ ꯆꯦꯂꯦꯟꯖ ꯇꯧꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯁꯜ ꯒ꯭ꯔꯨꯄꯁꯤꯡꯗꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫
• ꯁꯤꯉ꯭ꯒꯜ-ꯍꯦꯟꯗ ꯀꯦꯇꯂꯕꯦꯜ ꯐꯤꯒꯔ 8: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯈꯨꯠ ꯑꯃꯈꯛꯇꯪ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯗꯨ ꯄꯥꯁ ꯇꯧꯗꯨꯅꯥ ꯑꯋꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯌꯨꯅꯤꯂꯦꯇꯔꯦꯜ ꯁ꯭ꯠꯔꯦꯡꯊ ꯐꯒꯠꯍꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫

What are good complementing exercises for the ꯀꯦꯇꯂꯕꯦꯜ ꯐꯤꯒꯔ ꯸?

• ꯀꯦꯇꯂꯕꯦꯜ ꯗꯦꯗꯂꯤꯐꯠ: ꯗꯦꯗꯂꯤꯐꯠ ꯑꯁꯤ ꯐꯤꯒꯔ 8ꯒꯤ ꯑꯆꯧꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯐꯤꯒꯔ 8ꯗꯥꯁꯨ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯀꯦꯇꯂꯕꯦꯜ ꯒꯣꯕꯂꯦꯠ ꯁ꯭ꯛꯕꯥꯠꯁꯤꯡ: ꯒꯣꯕꯂꯦꯠ ꯁ꯭ꯛꯕꯥꯠꯁꯤꯡꯅꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯀꯣꯔꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯃꯗꯨꯅꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯐꯤꯒꯔ ꯸ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤꯁꯨ ꯐꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯐꯤꯒꯔ ꯸ ꯑꯁꯤ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯗꯥ ꯃꯔꯨ ꯑꯣꯏ꯫