ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯑꯋꯥꯡꯕꯥ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯠ ꯑꯗꯨ ꯌꯧꯎ꯫

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

Introduction to the ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯑꯋꯥꯡꯕꯥ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯠ ꯑꯗꯨ ꯌꯧꯎ꯫

ꯔꯤꯆ ꯐꯣꯔꯋꯥꯔꯗ ꯑꯋꯥꯡ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯑꯋꯥꯡꯕꯥ ꯈꯣꯡ, ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯐꯃꯁꯤꯡ ꯑꯁꯤꯗꯥ ꯇꯦꯟꯁꯟ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯗꯦꯁ꯭ꯛ ꯅꯠꯠꯔꯒꯥ ꯀꯝꯞꯌꯨꯇꯔꯒꯤ ꯃꯊꯛꯇꯥ ꯄꯨꯡ ꯀꯌꯥ ꯂꯦꯞꯇꯨꯅꯥ ꯂꯩꯕꯥ, ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯁꯣꯟꯊꯕꯥ ꯊꯣꯀꯍꯜꯂꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯄ꯭ꯔꯣꯃꯣꯠ ꯇꯧꯕꯥ ꯉꯃꯒꯅꯤ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯁꯂꯁꯤꯡꯗꯒꯤ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯑꯋꯥꯡꯕꯥ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯠ ꯑꯗꯨ ꯌꯧꯎ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯑꯋꯥꯡꯕꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯇꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯏꯟꯇꯔꯂꯣꯛ ꯇꯧ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯄꯨꯈꯠꯂꯨ, ꯑꯗꯨꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯎꯄꯀꯤ ꯃꯅꯥꯛꯇꯥ ꯊꯝꯃꯨ꯫
• ꯁ꯭ꯠꯔꯦꯁ ꯑꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯦꯀꯦꯟꯗ 20-30 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡꯗꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯐꯥꯎꯕꯥ꯫
• ꯁ꯭ꯠꯔꯦꯆ ꯑꯗꯨ ꯊꯥꯗꯣꯀꯎ꯫

Tips for Performing ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯑꯋꯥꯡꯕꯥ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯠ ꯑꯗꯨ ꯌꯧꯎ꯫

• ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ: ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯑꯁꯤꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯗꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯊꯧꯗꯥꯡ ꯂꯧꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯅꯥ ꯂꯧꯕꯥ ꯌꯥꯍꯜꯂꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯋꯥꯕꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ, ꯃꯗꯨꯅꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯇꯦꯟꯁꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯕꯥ: ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯅꯕꯥ ꯃꯇꯃꯗꯥ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯌꯥꯕꯥ ꯃꯐꯝ ꯑꯃꯗꯥ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯅꯠꯇꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯧ꯫ ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯌꯥꯝꯅꯥ ꯀꯟꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯦꯅꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫
• ꯍꯣꯜꯗ ꯑꯃꯁꯨꯡ ꯔꯤꯂꯤꯖ: ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯃꯗꯥ ꯌꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯦꯀꯦꯟꯗ 15-30 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯥ ꯉꯃꯍꯜꯂꯤ꯫ ꯊꯩꯗꯣꯛꯄ

ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯑꯋꯥꯡꯕꯥ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯠ ꯑꯗꯨ ꯌꯧꯎ꯫ FAQs

Can beginners do the ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯑꯋꯥꯡꯕꯥ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯠ ꯑꯗꯨ ꯌꯧꯎ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯔꯤꯆ ꯐꯣꯔꯋꯥꯔꯗ ꯑꯄꯥꯔ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯅꯕꯒꯤ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯀꯔꯝꯅꯥ ꯇꯧꯒꯗꯒꯦ ꯍꯥꯌꯕꯒꯤ ꯏꯆꯝ ꯆꯝꯕꯥ ꯒꯥꯏꯗꯂꯥꯏꯟ ꯑꯃꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ: 1. ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯐꯃꯐꯝ ꯊꯣꯀꯄꯥ꯫ 2. ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫ 3. ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯏꯟꯇꯔꯂꯣꯛ ꯇꯧ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ꯫ 4. ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯥꯞꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯒꯣꯜꯗ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ꯫ 5. ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯃꯥ ꯐꯥꯎꯒꯗꯕꯅꯤ꯫ 6. ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯦꯀꯦꯟꯗ 20-30 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯌꯨ꯫ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯆꯠꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯔꯕꯗꯤ, ꯈꯨꯗꯛꯇꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯁ꯭ꯠ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫

What are common variations of the ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯑꯋꯥꯡꯕꯥ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯠ ꯑꯗꯨ ꯌꯧꯎ꯫?

• ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯔꯤꯆ ꯐꯣꯔꯋꯥꯔꯗ ꯁ꯭ꯠꯔꯦꯆ: ꯚꯔꯖꯟ ꯑꯁꯤ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯋꯥꯡꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯐꯃꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯣꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯐꯃꯗꯨꯗꯥ ꯌꯧꯔꯀꯏ, ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯆꯦꯠꯅꯥ ꯊꯃꯗꯨꯅꯥ꯫
• ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ ꯁ꯭ꯠꯔꯦꯆꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯧꯕꯥ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯍꯧꯁꯥꯒꯨꯝꯅꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯧꯕꯥ ꯉꯝꯃꯤ, ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯗꯥ ꯁ꯭ꯠꯔꯦꯆ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯔꯣꯏꯕꯗꯥ ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ꯫
• ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯁ꯭ꯠꯔꯦꯆꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯔꯤꯆ ꯐꯣꯔꯋꯥꯔꯗ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯁꯤ ꯌꯥꯎꯏ꯫ ꯕꯦꯟꯗ ꯑꯗꯨ ꯈꯨꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯊꯝꯃꯨ, ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯕꯦꯟꯗ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯇꯦꯟꯁꯟ ꯍꯥꯄꯆꯤꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯆꯦꯠꯅꯥ ꯄꯥꯏꯈꯠꯂꯨ꯫
• ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯜ ꯁ꯭ꯠꯔꯦꯆꯇꯥ ꯔꯤꯆ ꯐꯣꯔꯋꯥꯔꯗ: ꯚꯔꯖꯟ ꯑꯁꯤ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯣꯜ ꯑꯃꯒꯤ ꯃꯊꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯗ꯭ꯔꯦꯞ ꯇꯧꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯧꯍꯟꯗꯨꯅꯥ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯅꯥ ꯂꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯍꯦꯅꯕꯥ ꯁꯄꯣꯔꯠ ꯄꯤꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫

What are good complementing exercises for the ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯑꯋꯥꯡꯕꯥ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯠ ꯑꯗꯨ ꯌꯧꯎ꯫?

• "ꯁꯣꯜꯗꯔ ꯕ꯭ꯂꯦꯗ ꯁ꯭ꯛꯕꯤꯖ" ꯍꯥꯌꯕꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯑꯆꯧꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯦꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯣꯔꯣꯛ ꯕ꯭ꯂꯦꯗꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯔꯤꯆ ꯐꯣꯔꯋꯥꯔꯗ ꯑꯋꯥꯡꯕꯥ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆꯅꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯐꯝ ꯑꯗꯨꯃꯛꯇꯗꯥ, ꯃꯗꯨꯅꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯅꯦꯛ ꯄꯦꯏꯅꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯜꯂꯤ꯫
• "ꯊꯣꯔꯥꯁꯤꯛ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ" ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯔꯤꯆ ꯐꯣꯔꯋꯥꯔꯗ ꯑꯄꯥꯔ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯊꯣꯔꯥꯁꯤꯛ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯇꯥ ꯑꯀꯛꯅꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ - ꯅꯍꯥꯛꯀꯤ ꯕꯦꯀꯀꯤ ꯃꯊꯛ ꯑꯃꯁꯨꯡ ꯃꯌꯥꯏꯒꯤ ꯁꯔꯨꯀꯁꯤꯡꯗꯥ, ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯑꯩꯈꯣꯌꯒꯤ ꯀꯌꯥ ꯑꯃꯅꯥ ꯗꯦꯁ꯭ꯀꯇꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯧꯔꯤꯕꯥ ꯍꯟꯁ-ꯑꯣꯚꯔ ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯊꯦꯡꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ꯫