ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯃꯦꯖꯔ ꯑꯣꯏꯕꯥ꯫

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

Introduction to the ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯃꯦꯖꯔ ꯑꯣꯏꯕꯥ꯫

ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯆꯦꯁ꯭ꯠ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯍꯥꯌꯅꯥ ꯈꯪꯅꯕꯥ ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯃꯦꯖꯔ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯑꯀꯛꯅꯅꯥ ꯄꯦꯛꯇꯣꯔꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯣꯟ ꯇꯧꯕꯒꯤ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ, ꯑꯄꯨꯅꯕꯥ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯋꯔ ꯃꯊꯧ ꯇꯥꯕꯥ ꯁꯥꯟꯅ-ꯈꯣꯠꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯃꯦꯖꯔ ꯑꯣꯏꯕꯥ꯫

• ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ, ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯕꯦꯟꯆ ꯑꯗꯨꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ꯫
• ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯑꯁꯥꯡꯕꯥ ꯃꯐꯃꯗꯒꯤ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯀꯊꯣꯛ-ꯆꯥꯎꯊꯣꯀꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯌꯦꯡꯗꯨꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯔꯦꯛ ꯑꯗꯨꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ꯫
• ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯗꯤꯒ꯭ꯔꯤ 90ꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯠꯁꯤꯜꯂꯛꯠꯔꯤꯕꯐꯥꯎꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯂꯣꯠꯁꯤꯟꯗꯨꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯅꯥ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯆꯦꯀꯁꯤꯟꯅꯥ ꯔꯦꯛ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯅꯍꯜꯂꯨ꯫

Tips for Performing ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯃꯦꯖꯔ ꯑꯣꯏꯕꯥ꯫

• **ꯑꯆꯨꯝꯕꯥ ꯐꯣꯔꯝ ꯁꯤꯖꯤꯟꯅꯧ**: ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯏꯕꯥ ꯑꯃꯗꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯣꯔꯝ ꯁꯤꯖꯤꯟꯅꯗꯕꯅꯤ꯫ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯒꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯕꯦꯟꯆ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯔꯥꯞꯄꯥ ꯑꯗꯨꯗꯒꯤ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯀꯄꯥ ꯑꯣꯏꯍꯅꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯕꯥꯔ ꯑꯗꯨ ꯍꯟꯊꯍꯅꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯄꯥ ꯐꯥꯎꯕꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯧ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯂꯣꯠꯁꯤꯟꯗꯅꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ꯫
• **ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯂꯧꯊꯣꯀꯄꯤꯒꯅꯨ**: ꯑꯇꯣꯞꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯂꯧꯊꯣꯀꯄꯅꯤ꯫ ꯃꯁꯥꯃꯀꯄꯨ ꯆꯦꯂꯦꯟꯖ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯔꯨꯑꯣꯏꯕꯁꯨ, ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯅꯥ ꯐꯔꯝ ꯐꯠꯇꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ 10- 10 ꯐꯥꯎꯕꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯧꯕꯥ ꯌꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ꯫

ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯃꯦꯖꯔ ꯑꯣꯏꯕꯥ꯫ FAQs

Can beginners do the ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯃꯦꯖꯔ ꯑꯣꯏꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯃꯤꯑꯣꯏꯕꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯆꯦꯁ꯭ꯠ ꯃꯁꯂꯒꯤ ꯑꯌꯥꯝꯕꯥ ꯁꯔꯨꯛ ꯁꯦꯝꯕꯥ ꯃꯁꯜ ꯑꯣꯏꯔꯤꯕꯥ ꯄꯦꯛꯇꯔꯂꯤꯁ ꯃꯦꯖꯔꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯁꯣꯏꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯖꯟ ꯅꯠꯠꯔꯒꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯈꯛꯇꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯕꯤꯒꯤꯅꯔ-ꯐ꯭ꯔꯦꯟꯗꯂꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯈꯔꯗꯤ ꯄꯨꯁ-ꯑꯞ, ꯂꯥꯏꯠ ꯑꯣꯖꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯦꯁ꯭ꯠ ꯄ꯭ꯔꯦꯁ, ꯑꯃꯁꯨꯡ ꯂꯥꯏꯠ ꯗꯝꯕꯂꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏꯁꯤꯡ ꯑꯁꯤ ꯌꯥꯎꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯔꯨꯇꯤꯟ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯋꯥꯔꯝ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯃꯦꯛꯁꯤꯃꯥꯏꯖ ꯇꯧꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯝꯕꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫ ꯑꯅꯧꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯨꯇꯤꯟ ꯑꯃꯥ ꯍꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯇ꯭ꯔꯦꯅꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯁꯨ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫

What are common variations of the ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯃꯦꯖꯔ ꯑꯣꯏꯕꯥ꯫?

• ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯃꯦꯖꯔꯒꯤ ꯁ꯭ꯇꯦꯔꯅꯣꯀꯣꯁ꯭ꯇꯦꯜ ꯍꯦꯗ ꯑꯁꯤ ꯁ꯭ꯇꯦꯔꯅꯝ ꯑꯃꯁꯨꯡ ꯃꯊꯛꯀꯤ ꯀꯣꯁ꯭ꯇꯦꯜ ꯀꯥꯔꯇꯤꯂꯦꯖ ꯶ꯇꯒꯤ ꯍꯧꯔꯀꯄꯥ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ꯫
• ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯃꯦꯖꯔꯒꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯍꯦꯗ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯊꯣꯀꯄꯥ ꯑꯣꯏꯔꯕꯁꯨ, ꯃꯄꯥꯅꯒꯤ ꯑꯣꯕꯂꯤꯛ ꯑꯃꯁꯨꯡ ꯔꯦꯛꯇꯁ ꯁꯤꯠꯇꯒꯤ ꯍꯧꯔꯀꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ꯫
• ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯀ꯭ꯕꯥꯔꯇꯁ ꯑꯁꯤ ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯃꯦꯖꯔꯒꯤ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯊꯣꯀꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤ ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯃꯦꯖꯔꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯃꯁꯜ ꯑꯃꯅꯤ꯫
• ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯃꯤꯅꯤꯃꯁ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯑꯆꯝꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤ ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯃꯦꯖꯔꯒꯤ ꯃꯈꯥꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯅꯨꯡꯗꯥ ꯂꯩꯕꯥ, ꯔꯤꯕꯟ ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯇꯦꯔꯅꯃꯗꯒꯤ ꯍꯧꯏ꯫

What are good complementing exercises for the ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯃꯦꯖꯔ ꯑꯣꯏꯕꯥ꯫?

• ꯗꯝꯕꯜ ꯐ꯭ꯂꯥꯏꯁꯤꯡ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯆꯦꯁ꯭ꯇꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯆꯦꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯃꯦꯖꯔꯗꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯊꯕꯛ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯒꯤ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯁꯥꯏꯖ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯏꯅꯛꯂꯥꯏꯟ ꯗꯝꯕꯜ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤꯅꯥ ꯆꯦꯁ꯭ꯠ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯃꯊꯛꯀꯤ ꯁꯔꯨꯛ ꯑꯗꯨ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯗꯨꯅꯥ ꯄꯦꯛꯇꯣꯔꯦꯂꯤꯁ ꯃꯦꯖꯔ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯆꯦꯁ꯭ꯠ ꯑꯦꯔꯤꯌꯥ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯁꯜ ꯗꯤꯚꯦꯂꯄꯃꯦꯟꯇ ꯑꯃꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯜꯂꯤ꯫