ꯄ꯭ꯔꯣꯅꯦ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯣꯟ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯜ꯫

• Body Part: ꯆꯤ ꯆꯤꯡꯗ
• Equipment: ꯂꯤꯑꯇꯔ ꯆꯠꯁꯄꯗ

Introduction to the ꯄ꯭ꯔꯣꯅꯦ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯣꯟ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯜ꯫

ꯄ꯭ꯔꯣꯅꯦ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯣꯟ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯜ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯄꯥꯉ꯭ꯒꯜ, ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯥ ꯄꯥꯝꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯝꯅꯩ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯍꯦꯅꯒꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯣꯜ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡꯗꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯄ꯭ꯔꯣꯅꯦ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯣꯟ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯜ꯫

• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯃꯨ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯥꯞꯄꯥ ꯃꯐꯃꯗꯥ ꯆꯠꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯁꯄꯣꯔꯇꯀꯤꯗꯃꯛꯇꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯁꯣꯌꯗꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯆꯠꯂꯨ ꯑꯃꯁꯨꯡ ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯁꯦꯀꯦꯟꯗ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ, ꯁꯦꯟꯇꯔ ꯑꯗꯨꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯖꯤꯜꯂꯨ꯫
• ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯆꯠꯂꯨ꯫

Tips for Performing ꯄ꯭ꯔꯣꯅꯦ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯣꯟ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯜ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ: ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯍꯨꯟꯗꯣꯛꯂꯒꯥ, ꯕꯣꯜ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯆꯦꯅꯕꯥ ꯌꯥꯍꯅꯒꯗꯕꯅꯤ꯫ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯑꯔꯣꯏꯕꯗꯥ ꯂꯦꯄꯀꯅꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫ ꯁ꯭ꯠꯔꯦꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯊꯨꯅꯥ, ꯖꯔꯀꯤ ꯑꯣꯏꯕꯥ ꯈꯣꯡꯖꯦꯂꯁꯤꯡꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯌꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯕꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯑꯗꯨꯁꯨ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯄꯤ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯀꯣꯔ ꯑꯗꯨ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯇ꯭ꯌꯨꯕꯀꯤ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯍꯟꯊꯍꯜꯂꯤ꯫
• ꯅꯦꯛ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ ꯑꯗꯨ ꯉꯥꯛꯇꯨꯅꯥ ꯊꯝꯃꯨ: ꯅꯍꯥꯛꯀꯤ ꯅꯦꯛ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ ꯑꯗꯨ ꯋꯥꯈꯂꯗꯥ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯤꯠꯌꯦꯡ ꯑꯗꯨ ꯃꯈꯥꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯔꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯊꯃꯒꯗꯕꯅꯤ, ꯃꯊꯛꯇꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯅꯥꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯍꯟꯗꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯒ꯭ꯔꯦꯗ

ꯄ꯭ꯔꯣꯅꯦ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯣꯟ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯜ꯫ FAQs

Can beginners do the ꯄ꯭ꯔꯣꯅꯦ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯣꯟ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯜ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯄ꯭ꯔꯣꯅꯦ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯣꯟ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯈꯣꯌꯅꯥ ꯆꯦꯀꯁꯤꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯝ ꯊꯝꯅꯕꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯇꯝ ꯂꯧꯒꯗꯕꯅꯤ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯏꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤꯗꯒꯤ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯁꯦꯃꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯐꯣꯔꯝ ꯑꯗꯨꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗ꯭ꯔꯕꯗꯤ ꯅꯠꯠꯔꯒꯥ ꯍꯀꯁꯦꯂꯒꯤ ꯑꯋꯥꯕꯥ ꯑꯃꯥ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯗꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯒꯗꯕꯅꯤ꯫

What are common variations of the ꯄ꯭ꯔꯣꯅꯦ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯣꯟ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯜ꯫?

• ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯥ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯗꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯅꯠꯠꯔꯒꯥ ꯀꯦꯕꯜ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯅꯕꯥ, ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯇꯦꯟꯁꯟ ꯑꯃꯁꯨꯡ ꯆꯦꯂꯦꯟꯖ ꯄꯤꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫
• ꯅꯍꯥꯛꯅꯥ ꯑꯋꯥꯕꯥ ꯊꯥꯛ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯛꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯅꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯆꯧꯕꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯣꯜ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄ꯭ꯔꯣꯅꯦ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯁꯤꯁꯨ ꯍꯣꯠꯅꯕꯥ ꯌꯥꯏ꯫
• ꯑꯦꯟꯀꯦꯂꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯔꯨꯝꯕꯥ ꯚꯦꯁ꯭ꯠ ꯑꯃꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯣꯂꯗꯥ ꯄ꯭ꯔꯣꯅꯦ ꯇ꯭ꯕꯤꯁ꯭ꯇꯀꯤ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫
• ꯑꯔꯣꯏꯕꯗꯥ, ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯣꯜ ꯑꯃꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯕꯣꯁꯨ ꯕꯣꯂꯒꯨꯝꯕꯥ ꯑꯅꯁ꯭ꯇꯦꯕꯜ ꯁꯔꯐꯦꯁ ​​ꯑꯃꯗꯥ ꯄ꯭ꯔꯣꯅꯦ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯄꯥꯡꯊꯣꯀꯄꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯗꯥ ꯃꯈꯥ ꯇꯥꯅꯥ ꯁꯤꯡꯅꯕꯥ ꯄꯤꯕꯥ ꯉꯃꯒꯅꯤ꯫

What are good complementing exercises for the ꯄ꯭ꯔꯣꯅꯦ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯣꯟ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯜ꯫?

• ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯜ ꯄꯥꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯤꯡ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯕꯣꯜ ꯑꯗꯨ ꯇ꯭ꯔꯥꯟꯁꯐꯔ ꯇꯧꯕꯥ ꯌꯥꯑꯣꯏ, ꯃꯁꯤꯅꯥ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯅꯦ ꯇ꯭ꯕꯤꯁ꯭ꯇꯀꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯒ꯭ꯔꯨꯄꯁꯤꯡ - ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯦꯕꯁ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ - ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯜ ꯖꯦꯀꯅꯥꯏꯐ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯄ꯭ꯔꯣꯅꯦ ꯇ꯭ꯕꯤꯁ꯭ꯇꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯐꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯄ꯭ꯔꯣꯟ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ꯫