ꯁꯥꯏꯗ ꯂꯥꯏꯌꯤꯡ ꯍꯤꯞ ꯑꯦꯗꯨꯛꯁꯟ꯫

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

Introduction to the ꯁꯥꯏꯗ ꯂꯥꯏꯌꯤꯡ ꯍꯤꯞ ꯑꯦꯗꯨꯛꯁꯟ꯫

ꯁꯥꯏꯗ ꯂꯥꯏꯌꯤꯡ ꯍꯤꯞ ꯑꯦꯗꯨꯛꯁꯟ ꯑꯁꯤ ꯅꯨꯡꯒꯤ ꯑꯣꯏꯕꯥ ꯈꯣꯡꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯍꯤꯄꯀꯤ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯜꯂꯤꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ, ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ, ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯁꯥꯏꯗ ꯂꯥꯏꯌꯤꯡ ꯍꯤꯞ ꯑꯦꯗꯨꯛꯁꯟ꯫

• ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯃꯈꯨꯠꯇꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯕꯦꯂꯦꯟꯁꯀꯤꯗꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯈꯔꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯒꯤ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ, ꯃꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ, ꯃꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯃꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯁꯦꯠ ꯇꯧꯔꯕꯥ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯃꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯥ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯍꯣꯡꯗꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨꯒꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯤꯡ ꯑꯗꯨ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯇꯧ꯫

Tips for Performing ꯁꯥꯏꯗ ꯂꯥꯏꯌꯤꯡ ꯍꯤꯞ ꯑꯦꯗꯨꯛꯁꯟ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯥꯀꯄꯥ ꯑꯁꯤꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ, ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯁꯣꯌꯗꯅꯥ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯁ꯭ꯠꯔꯦꯟ ꯊꯤꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫
• ꯀꯣꯔ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤ ꯃꯤꯠꯌꯦꯡ ꯑꯁꯤ ꯑꯦꯗ꯭ꯌꯨꯛꯇꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯂꯩꯔꯕꯁꯨ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯁꯨ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯁꯤꯅꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯄꯤ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯖꯅꯥ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯍꯥꯏ ꯂꯤꯐꯇꯁꯤꯡ ꯊꯤꯡꯖꯤꯜꯂꯨ: ꯑꯇꯣꯞꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯈꯣꯡ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯅꯥ ꯊꯥꯡꯒꯠꯄꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯃꯁꯨꯡ ꯃꯀꯣꯛ ꯑꯗꯨ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯄꯥꯟꯗꯝ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯊꯥꯡꯖꯤꯅꯕꯥ ꯅꯠꯇꯦ꯫

ꯁꯥꯏꯗ ꯂꯥꯏꯌꯤꯡ ꯍꯤꯞ ꯑꯦꯗꯨꯛꯁꯟ꯫ FAQs

Can beginners do the ꯁꯥꯏꯗ ꯂꯥꯏꯌꯤꯡ ꯍꯤꯞ ꯑꯦꯗꯨꯛꯁꯟ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯥꯏꯗ ꯂꯥꯏꯅꯤꯡ ꯍꯤꯞ ꯑꯦꯗꯨꯛꯁꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯅꯨꯡꯒꯤ ꯑꯣꯏꯕꯥ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯍꯤꯄꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯅꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯔꯕꯗꯤ, ꯈꯨꯗꯛꯇꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯐꯤꯇꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯁ꯭ꯠ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯧ꯫

What are common variations of the ꯁꯥꯏꯗ ꯂꯥꯏꯌꯤꯡ ꯍꯤꯞ ꯑꯦꯗꯨꯛꯁꯟ꯫?

• ꯑꯦꯂꯤꯚꯦꯇꯦꯗ ꯁꯥꯏꯗ ꯂꯥꯏꯌꯤꯡ ꯍꯤꯞ ꯑꯦꯗ꯭ꯌꯨꯁꯟ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯂꯣꯌꯔꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯁ꯭ꯇꯦꯞ ꯅꯠꯠꯔꯒꯥ ꯄ꯭ꯂꯦꯇꯐꯣꯔꯝ ꯑꯃꯗꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯣꯁꯅꯒꯤ ꯔꯦꯟꯖ ꯑꯃꯁꯨꯡ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯋꯦꯏꯇꯦꯗ ꯁꯥꯏꯗ ꯂꯥꯏꯌꯤꯡ ꯍꯤꯞ ꯑꯦꯗ꯭ꯌꯨꯁꯟ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯊꯕꯛ ꯇꯧꯔꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨꯗꯥ ꯗꯝꯕꯜ ꯅꯠꯠꯔꯒꯥ ꯑꯣꯖꯟ ꯑꯃꯥ ꯊꯝꯂꯒꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯄꯥꯏꯂꯦꯠꯁ ꯁꯥꯏꯗ ꯂꯥꯏꯌꯤꯡ ꯍꯤꯞ ꯑꯦꯗꯛꯁꯟ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯄꯥꯏꯂꯦꯠꯁ ꯄ꯭ꯔꯤꯟꯁꯤꯄꯂꯁꯤꯡ ꯌꯥꯎꯏ, ꯃꯁꯤꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ, ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯑꯦꯉ꯭ꯒꯦꯖꯃꯦꯟꯇꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ꯫
• ꯑꯦꯟꯀꯦꯜ ꯑꯣꯖꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯥꯏꯗ ꯂꯥꯏꯌꯤꯡ ꯍꯤꯞ ꯑꯦꯗꯛꯁꯟ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯑꯦꯟꯀꯦꯜ ꯋꯦꯠꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯥ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯦꯞꯇꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯄꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯒꯤ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫

What are good complementing exercises for the ꯁꯥꯏꯗ ꯂꯥꯏꯌꯤꯡ ꯍꯤꯞ ꯑꯦꯗꯨꯛꯁꯟ꯫?

• ꯀ꯭ꯂꯃꯁꯦꯂꯁꯤꯡ: ꯀ꯭ꯂꯃꯁꯦꯂꯁꯤꯡ ꯑꯁꯤ ꯀꯥꯟꯅꯩ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔ ꯑꯃꯁꯨꯡ ꯑꯦꯗ꯭ꯌꯨꯛꯇꯔ ꯑꯅꯤꯃꯛꯇꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫ ꯃꯁꯤꯅꯥ ꯍꯤꯄꯀꯤ ꯅꯥꯀꯜ ꯑꯅꯤꯃꯛꯇꯥ ꯃꯁꯜ ꯗꯤꯚꯦꯂꯄꯃꯦꯟꯇ ꯑꯗꯨ ꯕꯦꯂꯦꯟꯁ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯍꯤꯄꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯆꯞ ꯃꯥꯟꯅꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ ꯁꯥꯏꯗ ꯂꯥꯏꯅꯤꯡ ꯍꯤꯞ ꯑꯦꯗ꯭ꯌꯨꯛꯁꯅꯗꯥ ꯇꯧꯕꯥ ꯊꯕꯛ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫
• ꯁ꯭ꯛꯕꯥꯇꯁ (squats): ꯁ꯭ꯀꯣꯌꯥꯠ ꯍꯥꯌꯕꯁꯤ ꯑꯦꯗ꯭ꯌꯨꯛꯇꯔꯁꯤꯡ ꯌꯥꯎꯅꯥ ꯃꯈꯜ ꯀꯌꯥꯒꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯀꯝꯄꯥꯎꯟꯗ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯁ꯭ꯛꯕꯥꯠꯁꯤꯡ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯑꯦꯗ꯭ꯌꯨꯛꯇꯔ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯂꯦꯡꯗꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ, ꯃꯁꯤꯅꯥ ꯁꯥꯏꯗ ꯂꯥꯏꯏꯪ ꯍꯤꯞ ꯑꯦꯗꯛꯁꯅꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯑꯃꯁꯨꯡ ꯏꯐꯤꯁꯤꯑꯦꯟꯁꯤ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫