ꯁ꯭ꯅꯦꯆ ꯄꯨꯜ ꯇꯧꯕꯥ꯫

• Body Part: Leikharel
• Equipment: ꯏꯋꯔ ꯂꯣꯎꯦꯇꯣ

Introduction to the ꯁ꯭ꯅꯦꯆ ꯄꯨꯜ ꯇꯧꯕꯥ꯫

ꯁ꯭ꯅꯦꯆ ꯄꯨꯜ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ, ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯣꯏꯕꯥ ꯋꯦꯠꯂꯤꯐꯇꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯩ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯋꯦꯠꯂꯤꯐꯇꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯀ꯭ꯔꯣꯁꯐꯤꯇꯔꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ, ꯃꯈꯣꯌꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯄꯥꯉ꯭ꯒꯜ, ꯄꯥꯋꯔ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯁ꯭ꯄꯤꯗ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤ꯫ ꯁ꯭ꯅꯦꯆ ꯄꯨꯂꯁꯤꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯑꯇꯣꯞꯄꯥ ꯀꯝꯄꯥꯎꯟꯗ ꯂꯤꯐꯠꯁꯤꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯃꯦꯇꯥꯕꯣꯂꯤꯛ ꯔꯦꯠ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯒꯤ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯁ꯭ꯅꯦꯆ ꯄꯨꯜ ꯇꯧꯕꯥ꯫

• ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯕꯥꯔ ꯑꯗꯨ ꯄꯥꯛ-ꯆꯥꯎꯅꯥ ꯑꯣꯚꯔꯍꯦꯟꯗ ꯒ꯭ꯔꯤꯞ ꯑꯃꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯀꯊꯣꯛ-ꯆꯥꯎꯊꯣꯀꯍꯅꯒꯗꯕꯅꯤ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯕꯥꯔ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯅꯛꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯕꯥꯔ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯃꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯆꯦꯟꯊꯈꯤꯗꯨꯅꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯍꯧꯗꯣꯀꯎ꯫
• ꯕꯥꯔ ꯑꯗꯨꯅꯥ ꯍꯤꯄꯀꯤ ꯂꯦꯚꯦꯂꯗꯥ ꯌꯧꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ, ꯈꯨꯎ, ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯞ (triple extension) ꯑꯗꯨ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯑꯣꯏꯅꯥ ꯁꯥꯡꯗꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯕꯥꯔ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯠꯄꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯃꯈꯥ ꯆꯠꯊꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫
• ꯃꯊꯪꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯔꯤꯁꯦꯠ ꯇꯧꯗꯨꯅꯥ, ꯕꯥꯔ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯃꯥꯌꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ꯫

Tips for Performing ꯁ꯭ꯅꯦꯆ ꯄꯨꯜ ꯇꯧꯕꯥ꯫

• **ꯑꯆꯨꯝꯕꯥ ꯄꯣꯖꯤꯁꯟ**: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯤꯄꯐꯝ (hip-width) ꯂꯥꯞꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯍꯧꯒꯠꯂꯨ, ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯃꯄꯥꯟꯗꯥ ꯈꯔꯥ ꯌꯦꯡꯗꯨꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ꯫ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯕꯣꯂꯁꯤꯡꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯒꯗꯕꯅꯤ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯞ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯊꯛꯇꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯀꯄꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ, ꯆꯦꯛꯁꯤꯟꯅꯥ ꯌꯦꯡꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯃꯤꯠ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯦꯡꯒꯗꯕꯅꯤ꯫ ꯑꯁꯣꯌꯕꯥ ꯄꯣꯖꯤꯁꯅꯅꯥ ꯁ꯭ꯠꯔꯦꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• **ꯉꯟꯅꯥ ꯑꯥꯔꯝ ꯕꯦꯟꯗ ꯇꯧꯕꯥ ꯊꯤꯡꯕꯥ**: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯄꯨꯂꯗꯥ ꯌꯥꯝꯅꯥ ꯇꯣꯏꯅꯥ ꯑꯥꯔꯝ ꯕꯦꯟꯗ ꯇꯧꯕꯥ ꯑꯁꯤꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯁꯦꯃꯒꯠꯄꯥ ꯉꯝꯕꯥ ꯄꯥꯋꯔ ꯑꯗꯨ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯁ꯭ꯠꯔꯦꯟ ꯄꯤꯕꯥ ꯉꯃꯒꯅꯤ꯫ ꯕꯥꯔ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯂꯥꯟꯊꯣꯛꯂꯛꯠꯔꯤꯐꯥꯎꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫
• **ꯍꯤꯄꯁ ꯑꯃꯁꯨꯡ ꯂꯦꯒ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ**: ꯁ꯭ꯅꯦꯆ ꯄꯨꯜ ꯑꯁꯤ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯑꯗꯨꯕꯨ ꯄꯥꯋꯔ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯁ ꯑꯃꯁꯨꯡ ꯂꯦꯡꯗꯒꯤ ꯂꯥꯀꯄꯥ ꯇꯥꯏ꯫ ꯂꯣꯌꯅꯅꯥ ꯄꯨꯁꯤꯜꯂꯀꯄꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫

ꯁ꯭ꯅꯦꯆ ꯄꯨꯜ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯁ꯭ꯅꯦꯆ ꯄꯨꯜ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁ꯭ꯅꯦꯆ ꯄꯨꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯕꯖꯦꯛꯇꯁꯤꯡꯗꯒꯤ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯊꯧ ꯇꯥꯕꯥ ꯐꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯁ꯭ꯅꯦꯆ ꯄꯨꯜ ꯑꯁꯤ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ, ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯃꯊꯧ ꯇꯥꯕꯥ ꯑꯔꯨꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯐꯤꯠꯅꯦꯁ ꯏꯟꯁꯠꯔꯛꯇꯔ ꯅꯠꯠꯔꯒꯥ ꯀꯣꯆꯒꯨꯝꯕꯥ ꯇ꯭ꯔꯦꯟ ꯇꯧꯔꯕꯥ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯑꯃꯒꯤ ꯌꯦꯡꯁꯤꯅꯕꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯝꯅꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯔꯤ, ꯃꯈꯣꯌꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯑꯆꯨꯝꯕꯥ ꯈꯣꯡꯆꯠꯁꯤꯡꯗꯥ ꯂꯃꯖꯤꯡꯕꯤꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯇꯦꯛꯅꯤꯛ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

What are common variations of the ꯁ꯭ꯅꯦꯆ ꯄꯨꯜ ꯇꯧꯕꯥ꯫?

• ꯍꯦꯡ ꯁ꯭ꯅꯦꯆ ꯄꯨꯜ: ꯃꯥꯂꯦꯃꯗꯥ ꯂꯩꯕꯥ ꯕꯥꯔꯕꯦꯂꯗꯒꯤ ꯍꯧꯔꯀꯄꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯈꯨꯎꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯕꯥꯔꯕꯦꯂꯗꯒꯤ ꯍꯧꯏ, ꯃꯁꯤꯅꯥ ꯄꯨꯜ ꯃꯨꯚꯃꯦꯟꯇꯀꯤ ꯑꯅꯤꯁꯨꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ꯫
• ꯅꯣ ꯐꯤꯠ ꯁ꯭ꯅꯦꯆ ꯄꯨꯜ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯒꯤ ꯂꯧꯊꯣꯛꯂꯒꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯄꯨꯂꯒꯤ ꯃꯇꯃꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯕ꯭ꯂꯣꯀꯁꯤꯡꯗꯒꯤ ꯁ꯭ꯅꯦꯆ ꯄꯨꯜ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯕ꯭ꯂꯣꯀꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯃꯥꯂꯦꯃꯗꯒꯤ ꯋꯥꯡꯈꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯆꯠꯄꯒꯤ ꯔꯦꯟꯖ ꯑꯗꯨ ꯍꯟꯊꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯄꯨꯂꯒꯤ ꯃꯊꯛꯀꯤ ꯁꯔꯨꯛ ꯑꯗꯨꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯌꯥꯍꯜꯂꯤ꯫
• ꯄꯣꯖꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯅꯦꯆ ꯄꯨꯜ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯈꯨꯎ ꯅꯠꯠꯔꯒꯥ ꯃꯤꯗ-ꯊꯤꯡꯗꯥ ꯄꯣꯖ ꯑꯃꯥ ꯌꯥꯎꯏ, ꯃꯗꯨꯅꯥ ꯄꯨꯂꯒꯤ ꯃꯇꯃꯗꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

What are good complementing exercises for the ꯁ꯭ꯅꯦꯆ ꯄꯨꯜ ꯇꯧꯕꯥ꯫?

• ꯑꯣꯚꯔꯍꯦꯗ ꯁ꯭ꯛꯕꯥꯇꯁꯤꯡ: ꯑꯣꯚꯔꯍꯦꯗ ꯁ꯭ꯛꯕꯥꯇꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯁ꯭ꯅꯦꯆ ꯄꯨꯂꯁꯤꯡꯗꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯑꯣꯚꯔꯍꯦꯗ ꯂꯤꯐꯇꯤꯡ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁꯀꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
• ꯃꯃꯥꯡꯒꯤ ꯁ꯭ꯛꯕꯥꯇꯁꯤꯡ: ꯃꯃꯥꯡꯒꯤ ꯁ꯭ꯛꯕꯥꯇꯁꯤꯡꯅꯥ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯔꯗꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯁ꯭ꯅꯦꯆ ꯄꯨꯜ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯃꯥꯂꯦꯃꯗꯒꯤ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯄꯥꯋꯔ ꯄꯨꯊꯣꯀꯄꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫