ꯁꯥꯏꯗ ꯕꯦꯟꯗ ꯇꯧꯕꯥ꯫

• Body Part: ꯆꯤ ꯆꯤꯡꯗ
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.

Introduction to the ꯁꯥꯏꯗ ꯕꯦꯟꯗ ꯇꯧꯕꯥ꯫

ꯁꯥꯏꯗ ꯕꯦꯟꯗ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯣꯕꯂꯤꯀꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯗꯨꯕꯨ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯐꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯦꯗꯚꯥꯟꯁ ꯐꯥꯑꯣꯕꯒꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯒꯤ ꯇꯧꯕꯥ ꯉꯝꯕꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐꯖꯅꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯨꯇꯤꯅꯗꯥ ꯁꯥꯏꯗ ꯕꯦꯟꯗꯁꯤꯡ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ, ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯍꯟꯊꯍꯅꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯁꯥꯏꯗ ꯕꯦꯟꯗ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯁꯦꯀꯦꯟꯗ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯣꯏꯕꯥ ꯃꯐꯃꯗꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯃꯥ ꯁꯣꯌꯗꯅꯥ ꯐꯥꯎꯕꯥ꯫
• ꯑꯍꯥꯅꯕꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯑꯗꯨꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫
• ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯁꯥꯏꯀꯜ ꯑꯃꯥ ꯂꯣꯌꯁꯤꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯑꯔꯣꯏꯕꯥ ꯃꯐꯃꯗꯥ ꯆꯦꯅꯁꯤꯜꯂꯒꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯊꯧꯑꯣꯡ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯁꯥꯏꯗ ꯕꯦꯟꯗ ꯇꯧꯕꯥ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯁꯥꯏꯗ ꯕꯦꯟꯗ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯑꯣꯏꯍꯅꯒꯗꯕꯅꯤ꯫ ꯖꯔꯀꯤ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯁ꯭ꯠꯔꯦꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯈꯛꯇꯃꯛ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯇꯩ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯑꯣꯚꯔꯑꯦꯛꯁꯇꯦꯟꯗ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯞꯅꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯁꯥꯏꯗ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯐꯥꯎꯕꯈꯛꯇꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯋꯥꯕꯥ ꯑꯃꯥ ꯐꯥꯎꯔꯕꯗꯤ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ: ꯁꯥꯏꯗ ꯕꯦꯟꯗ ꯑꯗꯨꯗꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯅꯕꯒꯤꯗꯃꯛ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ꯫ ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯕꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫

ꯁꯥꯏꯗ ꯕꯦꯟꯗ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯁꯥꯏꯗ ꯕꯦꯟꯗ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯥꯏꯗ ꯕꯦꯟꯗ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯂꯩꯕꯥ ꯑꯣꯕꯂꯤꯛ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯈꯣꯌꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯛꯂꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯐꯔꯃꯗꯁꯨ ꯄꯨꯛꯅꯤꯡ ꯆꯪꯒꯗꯕꯅꯤ꯫

What are common variations of the ꯁꯥꯏꯗ ꯕꯦꯟꯗ ꯇꯧꯕꯥ꯫?

• ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯁꯥꯏꯗ ꯕꯦꯟꯗ: ꯚꯔꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯤꯄꯐꯝ (hip-width) ꯂꯥꯞꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩ꯫
• ꯗꯝꯕꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯥꯏꯗ ꯕꯦꯟꯗ ꯇꯧꯕꯥ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ ꯈꯨꯠ ꯑꯃꯗꯥ ꯗꯝꯕꯜ ꯑꯃꯥ ꯊꯝꯕꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯁꯥꯏꯗ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯑꯣꯕꯂꯤꯛ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯆꯦꯂꯦꯟꯖ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
• ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯣꯂꯗꯥ ꯁꯥꯏꯗ ꯕꯦꯟꯗ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯣꯜ ꯑꯃꯗꯥ ꯃꯥꯌꯀꯩ ꯑꯃꯔꯣꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯕꯣꯜ ꯑꯗꯨꯗꯒꯤ ꯂꯧꯊꯣꯀꯏ꯫
• ꯁꯥꯏꯗ ꯕꯦꯟꯗꯒꯥ ꯂꯣꯌꯅꯕꯥ ꯁꯥꯏꯗ ꯄ꯭ꯂꯥꯉ꯭ꯛ: ꯃꯁꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯁꯥꯏꯗ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯍꯧꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯕꯦꯛ ꯑꯥꯞ ꯇꯧꯗꯨꯅꯥ꯫

What are good complementing exercises for the ꯁꯥꯏꯗ ꯕꯦꯟꯗ ꯇꯧꯕꯥ꯫?

• "ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯍꯤꯞ ꯗꯤꯄꯁ" ꯑꯁꯤ ꯁꯥꯏꯗ ꯕꯦꯟꯗꯁꯤꯡꯒꯤ ꯑꯇꯣꯞꯄꯥ ꯑꯆꯧꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯑꯣꯕꯂꯤꯛ, ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ, ꯑꯃꯁꯨꯡ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯁꯥꯏꯗ ꯕꯦꯟꯗꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯐꯃꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• "ꯔꯁꯤꯌꯥꯟ ꯇ꯭ꯕꯤꯁ꯭ꯠ" ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯁꯥꯏꯗ ꯕꯦꯟꯗ ꯑꯁꯤꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯣꯕꯂꯤꯀꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯕꯥ, ꯍꯦꯟꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯃꯤꯗꯁꯦꯛꯁꯟ ꯑꯃꯥ ꯄ꯭ꯔꯃꯣꯠ ꯇꯧꯔꯤ꯫