ꯔꯣꯜ ꯕꯜ ꯄꯦꯛꯇꯣꯔꯤꯑꯦꯜ ꯔꯤꯂꯤꯖ ꯇꯧꯕꯥ꯫

• Body Part: ꯐꯥꯁꯤ
• Equipment: Lokchetna

Introduction to the ꯔꯣꯜ ꯕꯜ ꯄꯦꯛꯇꯣꯔꯤꯑꯦꯜ ꯔꯤꯂꯤꯖ ꯇꯧꯕꯥ꯫

ꯔꯣꯜ ꯕꯜ ꯄꯦꯛꯇꯣꯔꯤꯌꯥꯜ ꯔꯤꯂꯤꯖ ꯑꯁꯤ ꯆꯦꯁ꯭ꯠ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯦꯟꯁꯟ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ ꯌꯥꯝꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯝꯞꯌꯨꯇꯔ ꯑꯃꯗꯥ ꯍꯨꯔꯥꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯎꯍꯟꯗꯨꯅꯥ, ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯃꯁꯂꯒꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ, ꯃꯈꯣꯌꯒꯤ ꯐꯤꯖꯤꯀꯦꯜ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯒꯤ ꯏꯃꯕꯦꯂꯦꯟꯁꯀꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯑꯣꯏꯊꯣꯀꯄꯥ ꯌꯥꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯊꯤꯡꯕꯥ ꯉꯝꯃꯤ꯫

Performing the: A Step-by-Step Tutorial ꯔꯣꯜ ꯕꯜ ꯄꯦꯛꯇꯣꯔꯤꯑꯦꯜ ꯔꯤꯂꯤꯖ ꯇꯧꯕꯥ꯫

• ꯑꯄꯤꯀꯄꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯕꯣꯜ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯐꯣꯝ ꯔꯣꯂꯔ ꯑꯃꯥ ꯂꯩꯃꯥꯌꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯕꯣꯜ ꯅꯠꯠꯔꯒꯥ ꯔꯣꯂꯔ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯆꯦꯛꯀꯤ ꯃꯐꯝ ꯑꯗꯨꯒꯤ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ, ꯑꯀꯛꯅꯅꯥ ꯄꯦꯛꯇꯣꯔꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯨ꯫
• ꯕꯣꯜ ꯑꯗꯨꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯨ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯦꯛꯇꯣꯔꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯦꯟꯁꯟ ꯊꯥꯗꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯔꯤꯂꯤꯖ ꯇꯧꯕꯥ ꯌꯥꯍꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯦꯀꯦꯟꯗ 30ꯗꯒꯤ ꯃꯤꯅꯠ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯅꯍꯥꯛꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯐꯃꯐꯝ ꯑꯃꯗꯥ ꯂꯥꯀꯎ ꯑꯃꯁꯨꯡ ꯃꯤꯅꯠ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯗꯖꯁ꯭ꯠ ꯇꯧꯍꯜꯂꯨ꯫

Tips for Performing ꯔꯣꯜ ꯕꯜ ꯄꯦꯛꯇꯣꯔꯤꯑꯦꯜ ꯔꯤꯂꯤꯖ ꯇꯧꯕꯥ꯫

• **ꯑꯆꯨꯝꯕꯥ ꯄꯣꯖꯤꯁꯟ**: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯕꯣꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯄꯦꯛꯇꯣꯔꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯗꯨꯅꯥ꯫ ꯕꯣꯜ ꯑꯗꯨ ꯁ꯭ꯇꯦꯔꯅꯝ ꯅꯠꯠꯔꯒꯥ ꯀꯣꯂꯥꯔꯕꯣꯅꯗꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯊꯃꯖꯤꯅꯒꯗꯕꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯈꯣꯡꯆꯠꯁꯤꯡ**: ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯪꯁꯤꯅꯕꯥ꯫ ꯃꯁꯤ ꯁ꯭ꯄꯤꯗ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯅꯠꯇꯦ, ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯗꯤꯞ ꯇꯤꯁꯨ ꯃꯦꯁꯦꯖ ꯑꯃꯅꯤ꯫ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯖꯔꯀꯤ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯔꯣꯜ ꯇꯧꯕꯅꯥ ꯀꯥꯟꯅꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ, ꯃꯗꯨꯅꯥ ꯕꯣꯜ ꯑꯗꯨ ꯃꯁꯜ ꯇꯤꯁꯨꯗꯥ ꯆꯦꯟꯊꯍꯅꯕꯥ ꯌꯥꯍꯜꯂꯤ꯫
• **ꯄ꯭ꯔꯦꯁꯔ ꯑꯦꯗꯖꯁ꯭ꯇꯃꯦꯟꯇ**: 1.1.

ꯔꯣꯜ ꯕꯜ ꯄꯦꯛꯇꯣꯔꯤꯑꯦꯜ ꯔꯤꯂꯤꯖ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯔꯣꯜ ꯕꯜ ꯄꯦꯛꯇꯣꯔꯤꯑꯦꯜ ꯔꯤꯂꯤꯖ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯔꯣꯜ ꯕꯜ ꯄꯦꯛꯇꯣꯔꯤꯑꯦꯜ ꯔꯤꯂꯤꯖ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯗꯨꯅꯥ ꯆꯦꯁ꯭ꯇꯇꯥ ꯂꯩꯕꯥ ꯄꯦꯛꯇꯣꯔꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯦꯟꯁꯟ ꯔꯤꯂꯤꯖ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯃꯊꯧ ꯇꯥꯔꯤꯕꯥ ꯑꯁꯤ ꯂꯦꯛꯔꯣꯁ ꯕꯣꯜ ꯅꯠꯠꯔꯒꯥ ꯐꯣꯝ ꯔꯣꯂꯔꯒꯨꯝꯕꯥ ꯑꯄꯤꯀꯄꯥ, ꯑꯀꯅꯕꯥ ꯕꯣꯜ ꯑꯃꯈꯛꯇꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ, ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯋꯥꯕꯥ ꯑꯃꯥ ꯐꯥꯎꯔꯕꯗꯤ ꯊꯤꯡꯖꯤꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯃꯁꯨꯡ ꯁꯥꯐꯅꯥ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯁ꯭ꯠ ꯑꯃꯗꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯕꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫

What are common variations of the ꯔꯣꯜ ꯕꯜ ꯄꯦꯛꯇꯣꯔꯤꯑꯦꯜ ꯔꯤꯂꯤꯖ ꯇꯧꯕꯥ꯫?

• ꯂꯥꯏꯌꯤꯡ ꯗꯥꯎꯟ ꯔꯣꯜ ꯕꯣꯜ ꯄꯦꯛꯇꯣꯔꯤꯑꯦꯜ ꯔꯤꯂꯤꯖ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯄ꯭ꯔꯦꯁꯔ ꯄꯤꯅꯕꯒꯤꯗꯃꯛ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯜꯂꯤ꯫
• ꯋꯥꯜ ꯔꯣꯜ ꯕꯜ ꯄꯦꯛꯇꯣꯔꯤꯑꯦꯜ ꯔꯤꯂꯤꯖ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯋꯥꯜ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯃꯊꯧ ꯇꯥꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯆꯦꯡꯒꯤ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯕꯣꯜ ꯑꯗꯨ ꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯄ꯭ꯔꯦꯁꯔ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯐꯖꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫
• ꯑꯥꯔꯝ-ꯔꯦꯏꯖꯗ ꯔꯣꯜ ꯕꯜ ꯄꯦꯛꯇꯣꯔꯤꯌꯥꯜ ꯔꯤꯂꯤꯖ ꯑꯁꯤꯅꯥ ꯄꯦꯛꯇꯣꯔꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯅꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯔꯤꯂꯤꯖ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯤ꯫
• ꯗꯥꯏꯅꯥꯃꯤꯛ ꯔꯣꯜ ꯕꯜ ꯄꯦꯛꯇꯣꯔꯤꯌꯥꯜ ꯔꯤꯂꯤꯖ ꯑꯁꯤꯅꯥ ꯕꯣꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯜꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯥꯌꯀꯩꯁꯤꯡꯗꯥ ꯆꯠꯍꯅꯕꯅꯤ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯤꯂꯤꯖ ꯑꯃꯥ ꯄꯤ꯫

What are good complementing exercises for the ꯔꯣꯜ ꯕꯜ ꯄꯦꯛꯇꯣꯔꯤꯑꯦꯜ ꯔꯤꯂꯤꯖ ꯇꯧꯕꯥ꯫?

• ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏꯁꯤꯡ ꯑꯁꯤ ꯔꯣꯜ ꯕꯜ ꯄꯦꯛꯇꯣꯔꯤꯑꯦꯜ ꯔꯤꯂꯤꯖꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯐꯖꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯉꯝꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯄꯦꯛꯇꯣꯔꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯁꯨ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ ꯑꯗꯨꯕꯨ ꯇꯣꯉꯥꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯒꯤ, ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯞ ꯑꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯑꯄꯨꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫
• ꯗꯝꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤ ꯔꯣꯜ ꯕꯜ ꯄꯦꯛꯇꯣꯔꯤꯑꯦꯜ ꯔꯤꯂꯤꯖꯒꯤ ꯑꯆꯧꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯄꯦꯛꯇꯣꯔꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯆꯦꯁ꯭ꯠ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯁꯨ ꯐꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯔꯣꯜ ꯕꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫