ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯂꯦꯒ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯤꯞ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

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

Introduction to the ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯂꯦꯒ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯤꯞ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯂꯦꯒ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯤꯞ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯍꯤꯄꯁ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯐꯝꯂꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯋꯥꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯎꯍꯟꯗꯨꯅꯥ, ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫

Performing the: A Step-by-Step Tutorial ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯂꯦꯒ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯤꯞ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯆꯦꯀꯁꯤꯟꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯕꯥ ꯐꯥꯎꯕꯥ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯦꯀꯦꯟꯗ 30 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯋꯥꯕꯥ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯂꯦꯒ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯤꯞ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯁꯄꯣꯔꯠ: ꯆꯦꯌꯥꯔ ꯅꯠꯠꯔꯒꯥ ꯋꯥꯂꯒꯨꯝꯕꯥ ꯁꯄꯣꯔꯇꯀꯤꯗꯃꯛꯇꯥ ꯑꯀꯅꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯗꯨ ꯊꯝꯅꯕꯥ ꯍꯣꯠꯅꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯁ꯭ꯠꯔꯦꯠ ꯑꯗꯨꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯒꯅꯤ꯫ ꯁꯄꯣꯔꯠ ꯑꯗꯨꯗꯥ ꯌꯥꯝꯅꯥ ꯊꯥꯖꯕꯥ ꯊꯃꯒꯅꯨ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯃꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯕꯥ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯁꯄꯣꯔꯠ ꯑꯗꯨꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯗꯤꯒ꯭ꯔꯤ 90ꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯊꯥꯡꯒꯠꯂꯨ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯁ꯭ꯠꯔꯦꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯁ꯭ꯠꯔꯦꯆꯀꯤ ꯃꯇꯝ: ꯁ꯭ꯠꯔꯦꯆ ꯑꯗꯨ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯁꯦꯀꯦꯟꯗ 30 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯗꯥ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯅꯕꯥ ꯍꯣꯠꯅꯧ꯫ ꯃꯁꯤꯅꯥ ꯍꯤꯄꯀꯤ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯄꯥꯌꯈꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯗꯨ ꯁꯥꯡꯅꯥ ꯊꯃꯖꯤꯅꯕꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫

ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯂꯦꯒ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯤꯞ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯂꯦꯒ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯤꯞ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯂꯦꯒ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯤꯞ ꯁ꯭ꯠꯔꯦꯆ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯈꯣꯌꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯠꯇꯥ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯇꯧꯒꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯈꯣꯌꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯠꯇꯥ ꯂꯩꯠꯔꯕꯗꯤ, ꯃꯈꯣꯌꯅꯥ ꯈꯨꯗꯛꯇꯥ ꯊꯤꯡꯖꯤꯅꯒꯗꯕꯅꯤ꯫ ꯇ꯭ꯔꯦꯟ ꯇꯧꯔꯕꯥ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯑꯃꯒꯤ ꯂꯃꯖꯤꯡ ꯃꯈꯥꯗꯥ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯠꯇꯥ ꯍꯧꯗꯣꯀꯄꯥ ꯑꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫

What are common variations of the ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯂꯦꯒ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯤꯞ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

• ꯄꯥꯝꯕꯤꯒꯤ ꯄꯣꯖ: ꯃꯁꯤ ꯃꯤꯌꯥꯝꯅꯥ ꯄꯥꯝꯅꯕꯥ ꯌꯣꯒꯒꯤ ꯄꯣꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯗꯥ ꯈꯣꯡ ꯑꯃꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯈꯨꯎ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯊꯝꯕꯥ, ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯦꯅꯕꯥ ꯌꯥꯏ꯫
• ꯁꯨꯄꯥꯏꯅꯦꯜ ꯍꯤꯞ ꯁ꯭ꯠꯔꯦꯆ (Supine Hip Stretch): ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ, ꯈꯨꯎ ꯑꯃꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯤꯞ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯦꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
• ꯕꯇꯔꯐ꯭ꯂꯥꯏ ꯁ꯭ꯠꯔꯦꯆ (butterfly stretch): ꯃꯁꯤꯗꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯐꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯄꯨꯟꯅꯥ ꯊꯃꯖꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯐ꯭ꯂꯣꯔꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯅꯕꯁꯤ ꯌꯥꯎꯏ꯫
• ꯂꯪꯁꯀꯤ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁ꯭ꯠꯔꯦꯆ (lunge Hip Flexor Stretch): ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯈꯣꯡ ꯑꯃꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ, ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯄꯨꯈꯠꯄꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫

What are good complementing exercises for the ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯂꯦꯒ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯤꯞ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

• ꯄꯥꯝꯕꯤꯒꯤ ꯄꯣꯖ: ꯌꯣꯒꯒꯤ ꯄꯣꯖ ꯑꯁꯤ ꯍꯤꯞ ꯖꯣꯟ ꯍꯥꯡꯗꯣꯀꯄꯗꯥ, ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯆꯦꯠꯁꯤꯅꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯅꯥ ꯂꯧꯕꯥ ꯁ꯭ꯠꯔꯦꯆ ꯑꯃꯥ ꯄꯤꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯗꯨꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯂꯦꯒ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯤꯞ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫
• ꯐꯣꯔꯋꯥꯔꯗ ꯐꯣꯜꯗ: ꯐꯣꯔꯋꯥꯔꯗ ꯐꯣꯜꯗ ꯑꯁꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯆꯦꯟ ꯑꯗꯨꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯗꯨꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯂꯦꯒ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯤꯞ ꯁ꯭ꯠꯔꯦꯆ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯑꯃꯅꯤ꯫ ꯃꯐꯃꯁꯤꯡ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯟꯗꯨꯅꯥ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯍꯤꯞ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯇꯦꯟꯁꯟ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫