ꯁ꯭ꯂꯦꯗ ꯴꯵ ꯗꯤꯒ꯭ꯔꯤ ꯋꯥꯟ ꯂꯦꯒ ꯄ꯭ꯔꯦꯁ꯫

• Body Part: Leikharel
• Equipment: ꯘꯤꯔꯨ ꯅꯃꯥꯕꯤꯡꯍꯋ

Introduction to the ꯁ꯭ꯂꯦꯗ ꯴꯵ ꯗꯤꯒ꯭ꯔꯤ ꯋꯥꯟ ꯂꯦꯒ ꯄ꯭ꯔꯦꯁ꯫

ꯁ꯭ꯂꯦꯗ ꯴꯵ ꯗꯤꯒ꯭ꯔꯤ ꯋꯥꯟ ꯂꯦꯒ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ, ꯒ꯭ꯂꯨꯠ, ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁꯛꯇꯤ ꯂꯩꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯉꯥ ꯑꯃꯁꯨꯡ ꯀꯣꯔꯗꯁꯨ ꯌꯥꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ, ꯃꯔꯃꯗꯤ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯔꯒꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯑꯁꯤ ꯑꯦꯗꯖꯁ꯭ꯠ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯐꯤꯠꯅꯦꯁ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯈꯣꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯀꯟꯗꯤꯁꯟꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯃꯤꯌꯥꯝꯅꯥ ꯄꯥꯝꯅꯕꯥ ꯈꯅꯐꯝ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯁ꯭ꯂꯦꯗ ꯴꯵ ꯗꯤꯒ꯭ꯔꯤ ꯋꯥꯟ ꯂꯦꯒ ꯄ꯭ꯔꯦꯁ꯫

• ꯅꯍꯥꯛꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯂꯝꯕꯤꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯗꯥ ꯁꯔꯨꯛ ꯌꯥꯔꯣꯏꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯁꯥꯡꯗꯣꯛꯇꯨꯅꯥ ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯟꯗꯨꯅꯥ ꯄ꯭ꯂꯦꯇꯐꯣꯔꯝ ꯑꯗꯨ ꯂꯥꯞꯅꯥ ꯊꯝꯃꯨ꯫
• ꯄ꯭ꯂꯦꯇꯐꯣꯔꯝ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯠꯍꯟꯗꯅꯕꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧ꯫
• ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯊꯧꯑꯣꯡ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨꯗꯥ ꯍꯣꯡꯗꯣꯀꯎ꯫

Tips for Performing ꯁ꯭ꯂꯦꯗ ꯴꯵ ꯗꯤꯒ꯭ꯔꯤ ꯋꯥꯟ ꯂꯦꯒ ꯄ꯭ꯔꯦꯁ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯕꯣꯜ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯄ꯭ꯂꯦꯇꯐꯣꯔꯝ ꯑꯗꯨ ꯂꯥꯞꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯁꯥꯡꯗꯣꯀꯎ ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫ ꯑꯗꯨꯗꯒꯤ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯜꯂꯀꯎ꯫ ꯃꯁꯤꯒꯤ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯁꯤꯅꯥ ꯃꯁꯜ ꯑꯦꯉ꯭ꯒꯦꯖꯃꯦꯟꯇ ꯃꯦꯛꯁꯤꯃꯥꯏꯖ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫ ꯊꯤꯡꯖꯤꯅꯒꯗꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ: ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯄꯥꯌꯈꯠꯂꯣꯏꯗꯕꯅꯤ ꯅꯠꯠꯔꯒꯥ ꯄ꯭ꯂꯦꯇꯐꯣꯔꯝ ꯑꯗꯨ ꯊꯤꯡꯅꯕꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯒꯅꯨ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ: ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯃꯨ ꯃꯗꯨꯅꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯊꯝꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯑꯗꯨ ꯁꯄꯣꯔꯠ ꯇꯧ꯫ ꯊꯣꯛꯇꯅꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ:

ꯁ꯭ꯂꯦꯗ ꯴꯵ ꯗꯤꯒ꯭ꯔꯤ ꯋꯥꯟ ꯂꯦꯒ ꯄ꯭ꯔꯦꯁ꯫ FAQs

Can beginners do the ꯁ꯭ꯂꯦꯗ ꯴꯵ ꯗꯤꯒ꯭ꯔꯤ ꯋꯥꯟ ꯂꯦꯒ ꯄ꯭ꯔꯦꯁ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁ꯭ꯂꯦꯗ ꯴꯵ ꯗꯤꯒ꯭ꯔꯤ ꯋꯥꯟ ꯂꯦꯒ ꯄ꯭ꯔꯦꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯕꯖꯦꯛꯇꯁꯤꯡꯗꯒꯤ ꯍꯧꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯃꯁꯨꯡ ꯁꯦꯐ ꯑꯣꯏꯍꯟꯅꯕꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯇꯝꯕꯁꯨ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯍꯥꯅꯕꯗꯥ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯖꯤꯝ-ꯒꯣꯌꯔ ꯑꯃꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯊꯧꯑꯣꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯃꯖꯤꯡꯕꯤꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯐꯩ꯫

What are common variations of the ꯁ꯭ꯂꯦꯗ ꯴꯵ ꯗꯤꯒ꯭ꯔꯤ ꯋꯥꯟ ꯂꯦꯒ ꯄ꯭ꯔꯦꯁ꯫?

• ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯂꯦꯗ ꯴꯵ ꯗꯤꯒ꯭ꯔꯤ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯄ꯭ꯔꯦꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯑꯍꯦꯅꯕꯥ ꯆꯦꯂꯦꯟꯖ ꯑꯃꯥ ꯑꯃꯁꯨꯡ ꯃꯁꯜ ꯑꯦꯉ꯭ꯒꯦꯖꯃꯦꯟꯇ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯂꯦꯒ ꯄ꯭ꯔꯦꯁꯇꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗꯁꯤꯡ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
• ꯁ꯭ꯂꯦꯗ 45 ꯗꯤꯒ꯭ꯔꯤ ꯑꯣꯂꯇꯔꯅꯦꯇꯤꯡ ꯂꯦꯒ ꯄ꯭ꯔꯦꯁ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯂꯦꯒ ꯈꯨꯗꯤꯡꯃꯛꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯣꯜꯇꯔꯅꯦꯇꯤꯚ ꯄ꯭ꯔꯦꯁꯔ ꯄꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯋꯦꯏꯇꯦꯗ ꯚꯦꯁ꯭ꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯂꯦꯗ ꯴꯵ ꯗꯤꯒ꯭ꯔꯤ ꯋꯥꯟ ꯂꯦꯒ ꯄ꯭ꯔꯦꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯋꯦꯏꯇꯦꯗ ꯚꯦꯁ꯭ꯠ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ꯫
• ꯁ꯭ꯂꯦꯗ 45 ꯗꯤꯒ꯭ꯔꯤ ꯋꯥꯟ ꯂꯦꯒ ꯄ꯭ꯔꯦꯁ ꯋꯤꯊ ꯑꯦꯂꯤꯚꯦꯇꯦꯗ ꯐꯨꯠ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯊꯕꯛ ꯇꯧꯗꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯄ꯭ꯂꯦꯇꯐꯣꯔꯝ ꯑꯃꯗꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

What are good complementing exercises for the ꯁ꯭ꯂꯦꯗ ꯴꯵ ꯗꯤꯒ꯭ꯔꯤ ꯋꯥꯟ ꯂꯦꯒ ꯄ꯭ꯔꯦꯁ꯫?

• ꯂꯪꯁ: ꯂꯪꯁ ꯑꯁꯤꯅꯥ ꯁ꯭ꯂꯦꯗ 45 ꯗꯤꯒ꯭ꯔꯤ ꯋꯥꯟ ꯂꯦꯒ ꯄ꯭ꯔꯦꯁꯀꯥ ꯃꯥꯟꯅꯅꯥ ꯀ꯭ꯕ꯭ꯌꯥꯗ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯇꯁꯤꯡꯗꯁꯨ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫ ꯃꯈꯣꯌꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯐꯒꯠꯍꯅꯕꯒꯤ ꯑꯍꯦꯅꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯃꯁꯨ ꯄꯤꯔꯤ, ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯛꯅꯕꯒꯤꯗꯃꯛꯇꯥ ꯍꯦꯟꯅꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫
• ꯀꯥꯜꯐ ꯔꯦꯏꯁ: ꯀꯥꯜꯐ ꯔꯦꯏꯁꯅꯥ ꯑꯀꯛꯅꯅꯥ ꯀꯥꯜꯐ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯁ꯭ꯂꯦꯗ 45 ꯗꯤꯒ꯭ꯔꯤ ꯋꯥꯟ ꯂꯦꯒ ꯄ꯭ꯔꯦꯁꯇꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯁꯦꯀꯦꯟꯗꯔꯤ ꯃꯁꯂꯁꯤꯡꯅꯤ꯫ ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯗꯨꯅꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯄ꯭ꯔꯦꯁꯀꯤ ꯏꯐꯦꯛꯇ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫