ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• Body Part: Kiba leima suktang khonge toubagi asida.
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.

Introduction to the ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ, ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯗꯤꯀꯃꯞꯔꯦꯁꯟ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯂꯤꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯄꯨꯡ ꯀꯌꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ, ꯀꯣꯛꯇꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯗꯒꯤ ꯐꯒꯠꯂꯛꯂꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯍꯦꯂꯊ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯄꯥꯝꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯎꯍꯅꯕꯅꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯍꯟꯊꯍꯅꯕꯗꯥ, ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯇꯥ ꯁ꯭ꯠꯔꯦꯁ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

Performing the: A Step-by-Step Tutorial ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯑꯋꯥꯡꯕꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯣꯡꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯊꯝꯃꯨ꯫
• ꯌꯥꯝꯅꯥ ꯂꯨꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯋꯥꯜ ꯑꯃꯗꯒꯤ ꯂꯧꯊꯣꯛꯂꯤ ꯍꯥꯌꯅꯥ ꯈꯅꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯒꯤ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯅꯕꯥ ꯍꯧꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯌꯧꯔꯛꯠꯔꯤꯕꯐꯥꯎꯕꯥ, ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯐꯥꯎꯕꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯑꯐꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯃꯥ ꯐꯥꯎꯕꯥ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯂꯥꯀꯎ, ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯃꯇꯝ ꯑꯃꯗꯥ ꯚꯔꯇꯤꯕ꯭ꯔꯦꯜ ꯑꯃꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯁꯦꯃꯖꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯑꯄꯥꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯔꯣꯏꯗꯕꯅꯤ꯫ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯛꯀꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯋꯥꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯃꯊꯛꯇꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯍꯧꯒꯗꯕꯅꯤ, ꯚꯔꯇꯤꯕ꯭ꯔꯦꯜ ꯈꯨꯗꯤꯡꯃꯛ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯍꯧꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯇꯁꯦꯡꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯁꯨꯞꯅꯒꯤ ꯍꯤꯄꯐꯝ (hips) ꯑꯗꯨꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫
• Overstretching (overstretching) ꯇꯧꯗꯅꯕꯥ: ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯊꯤꯡꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ, ꯃꯗꯨꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯟꯊꯈꯤꯗꯨꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯅꯥ ꯂꯧꯅꯕꯥ ꯍꯣꯠꯅꯒꯅꯨ꯫ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯄꯨꯁꯤꯜꯂꯀꯄꯥ ꯑꯃꯥ ꯐꯥꯎꯒꯗꯕꯅꯤ꯫

ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯈꯣꯌꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯚꯔꯖꯟ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡ ꯑꯗꯨ ꯇꯝꯕꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯈꯣꯌꯅꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯁ꯭ꯠ ꯅꯠꯠꯔꯒꯥ ꯁꯔꯇꯤꯐꯥꯏꯗ ꯇꯧꯔꯕꯥ ꯌꯣꯒ ꯅꯠꯠꯔꯒꯥ ꯄꯥꯏꯂꯦꯠꯁ ꯏꯟꯁꯠꯔꯛꯇꯔꯒꯨꯝꯕꯥ ꯇ꯭ꯔꯦꯟ ꯇꯧꯔꯕꯥ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯑꯃꯒꯤ ꯂꯃꯖꯤꯡ ꯃꯈꯥꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

• ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯆ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯂꯦꯞꯂꯤ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯃꯁꯨꯡ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯜꯂꯤ꯫
• ꯁꯨꯄꯥꯏꯅꯦꯜ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯆ (Supine Spine Stretch): ꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯎꯏ꯫
• ꯑꯉꯥꯡꯒꯤ ꯄꯣꯖ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯆ: ꯌꯣꯒꯒꯤ ꯄꯣꯖ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯅꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯁꯣꯀꯄꯥ ꯐꯥꯎꯕꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯁ꯭ꯠꯔꯦꯁ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯎꯏ꯫
• ꯀꯦꯠ-ꯀꯧ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯆ: ꯌꯣꯒꯒꯤ ꯄꯣꯖ ꯑꯁꯤꯅꯥ ꯃꯔꯤ-ꯃꯇꯥ ꯑꯣꯏꯅꯥ ꯆꯠꯄꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯂꯇꯔꯅꯦꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯑꯥꯔꯆ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯌꯥꯎꯏ꯫

What are good complementing exercises for the ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

• ꯆꯥꯏꯜꯗ ꯄꯣꯖ ꯑꯁꯤꯅꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯆꯦꯠꯁꯤꯂꯍꯜꯂꯤ, ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯀꯤ ꯃꯊꯛꯇꯥ ꯏꯒꯤ ꯁꯔꯛꯌꯨꯂꯦꯁꯟ ꯐꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯀꯣꯛ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯒꯤ ꯑꯅꯥꯕꯁꯤꯡ ꯂꯥꯀꯁꯤꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯕ꯭ꯔꯤꯖ ꯄꯣꯖ ꯑꯁꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯆꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯐꯖꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ ꯐꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯕꯦꯛ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫