ꯁ꯭ꯠꯔꯦꯄꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯥꯜꯐ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• Body Part: ꯁꯧꯇꯥꯌꯤꯅ, Leikharel
• Equipment: ꯑꯊꯣꯋMeasureSpecꯣ

Introduction to the ꯁ꯭ꯠꯔꯦꯄꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯥꯜꯐ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

ꯁ꯭ꯠꯔꯦꯄꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯥꯜꯐ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯌꯥꯝꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯕꯦꯂꯦꯟꯁ ꯐꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯔꯨꯇꯤꯟ ꯑꯃꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ, ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯄꯀꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯁ꯭ꯠꯔꯦꯄꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯥꯜꯐ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯥꯡꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯟꯅꯕꯥ ꯁ꯭ꯠꯔꯞ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯦꯠꯁꯤꯜꯂꯨ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯁꯦꯀꯦꯟꯗ 15ꯗꯒꯤ 30 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯂꯐꯇꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯐꯥꯎꯕꯥ꯫
• ꯁ꯭ꯠꯔꯦꯞ ꯑꯗꯨꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯇꯦꯟꯁꯟ ꯑꯗꯨ ꯊꯥꯗꯣꯛꯇꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯝꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨꯅꯥ ꯊꯧꯑꯣꯡ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯁ꯭ꯠꯔꯦꯄꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯥꯜꯐ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• ꯁ꯭ꯠꯔꯦꯞ ꯁꯤꯖꯤꯟꯅꯕꯥ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯕꯣꯜ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯁ꯭ꯠꯔꯞ ꯅꯠꯠꯔꯒꯥ ꯕꯦꯜꯇ ꯑꯃꯥ ꯂꯨꯄꯊꯣꯀꯎ꯫ ꯃꯁꯤ ꯁꯦꯛꯌꯨꯑꯣꯔ ꯑꯣꯏꯕꯥ ꯑꯗꯨꯕꯨ ꯌꯥꯝꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯜꯂꯣꯏꯗꯕꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯖꯤꯅꯕꯤꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐꯣꯔꯁ ꯇꯧꯗꯨꯅꯥ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ ꯀꯩꯗꯧꯉꯩꯗꯥ ꯁ꯭ꯠꯔꯞ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯒꯅꯨ꯫ ꯃꯁꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯁ꯭ꯠꯔꯦꯞ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯂꯐ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯐꯥꯎꯕꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫
• ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ: ꯅꯍꯥꯛꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ ꯅꯍꯥꯛꯅꯥ ꯈꯣꯡ ꯑꯗꯨ ꯁ꯭ꯠꯔꯞ ꯑꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯃꯗꯨ ꯂꯩꯃꯥꯌꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ ꯌꯥꯍꯜꯂꯣꯏꯗꯕꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯃꯤꯁꯥꯏꯂꯃꯦꯟꯇ ꯑꯁꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯅꯤ ꯃꯗꯨꯅꯥ ꯁ꯭ꯠꯔꯦꯁꯀꯤ ꯏꯐꯦꯛꯇ ꯍꯟꯊꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯏꯃꯕꯦꯂꯦꯟꯁ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯀꯟꯠꯔꯣꯜ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯋꯥꯡꯈꯠꯍꯅꯒꯗꯕꯅꯤ, ꯃꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯐꯥꯎꯕꯥ꯫

ꯁ꯭ꯠꯔꯦꯄꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯥꯜꯐ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯁ꯭ꯠꯔꯦꯄꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯥꯜꯐ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁ꯭ꯠꯔꯦꯞ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯥꯜꯐ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯥꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯔꯕꯗꯤ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯃꯁꯨꯡ ꯁꯥꯐꯅꯥ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯇ꯭ꯔꯦꯅꯔ ꯑꯃꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯗꯥ ꯂꯃꯖꯤꯡꯕꯤꯕꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯃꯑꯣꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

What are common variations of the ꯁ꯭ꯠꯔꯦꯄꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯥꯜꯐ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

• ꯁ꯭ꯠꯔꯦꯄꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ (lying Down Hamstring Stretch with Strap): ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯥ, ꯈꯣꯡ ꯑꯃꯥ ꯅꯨꯡꯁꯤꯠꯇꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯕꯁꯤ ꯌꯥꯎꯏ꯫
• ꯇꯣꯏꯂꯦꯠꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯠꯔꯦꯞ ꯑꯃꯥ ꯂꯩꯠꯔꯕꯗꯤ, ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯇꯣꯏꯂꯦꯠ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯏ꯫ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯄꯥ ꯄ꯭ꯂꯦꯇꯐꯣꯔꯝ ꯑꯃꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯇ꯭ꯌꯨꯕ ꯑꯗꯨ ꯂꯨꯄꯊꯣꯛꯇꯨꯅꯥ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯈꯣꯡ ꯍꯥꯝꯃꯨ꯫
• ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯥꯜꯐ ꯁ꯭ꯠꯔꯦꯆ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯈꯣꯡ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ, ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯥꯡꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯅꯕꯥ, ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯆꯦꯅꯕꯥ ꯁ꯭ꯠꯔꯦꯞ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯥꯜꯐ ꯑꯅꯤꯃꯛ ꯆꯦꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
• ꯋꯥꯜ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯥꯜꯐ ꯁ꯭ꯠꯔꯦꯆ: ꯑꯦ

What are good complementing exercises for the ꯁ꯭ꯠꯔꯦꯄꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯥꯜꯐ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

• ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯁ꯭ꯠꯔꯦꯆ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯗꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ, ꯃꯁꯤ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯄꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯥꯜꯐ ꯁ꯭ꯠꯔꯦꯆꯀꯥ ꯃꯥꯟꯅꯩ꯫ ꯑꯅꯤꯃꯛ ꯄꯥꯡꯊꯣꯛꯇꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯂꯁꯤꯡꯗꯒꯤ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯃꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯃꯗꯨꯅꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫
• ꯀꯥꯜꯐ ꯔꯦꯏꯁ: ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯥꯜꯐ ꯁ꯭ꯠꯔꯦꯆ ꯋꯤꯊ ꯁ꯭ꯠꯔꯦꯄꯅꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤ ꯁ꯭ꯠꯔꯦꯁ ꯇꯧꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯕꯁꯨ, ꯀꯥꯜꯐ ꯔꯦꯏꯁꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯄꯨꯟꯅꯥ ꯆꯠꯃꯤꯟꯅꯕꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯃꯁꯜ ꯕꯦꯂꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯊꯤꯡꯕꯥ ꯉꯃꯒꯅꯤ꯫