ꯁ꯭ꯠꯔꯦꯠ ꯂꯦꯒ ꯑꯥꯎꯇꯔ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔ꯫

• Body Part: Ningtokpa
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Gluteus Medius, Tensor Fasciae Latae

Introduction to the ꯁ꯭ꯠꯔꯦꯠ ꯂꯦꯒ ꯑꯥꯎꯇꯔ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔ꯫

ꯁ꯭ꯠꯔꯦꯠ ꯂꯦꯒ ꯑꯥꯎꯇꯔ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯕꯦꯂꯦꯟꯁ, ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯂꯣꯌꯔꯕꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯍꯤꯞ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯒꯤ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡꯗꯒꯤ ꯔꯤꯍꯦꯕꯤꯂꯤꯇꯦꯠ ꯇꯧꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ, ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯤꯠꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯆꯨꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯟꯅꯕꯥ, ꯑꯃꯁꯨꯡ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯑꯣꯏꯕꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯁꯄꯣꯔꯠ ꯇꯧꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯎꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯁ꯭ꯠꯔꯦꯠ ꯂꯦꯒ ꯑꯥꯎꯇꯔ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔ꯫

• ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁꯄꯣꯔꯇꯀꯤꯗꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯇꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯈꯣꯡ (ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯈꯣꯡ) ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯗꯨ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯃꯤꯀꯨꯞ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ꯫
• ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯍꯣꯡꯗꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨꯒꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯁ꯭ꯇꯦꯄꯁꯤꯡ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯀꯎ꯫

Tips for Performing ꯁ꯭ꯠꯔꯦꯠ ꯂꯦꯒ ꯑꯥꯎꯇꯔ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯖꯔꯀꯤ ꯅꯠꯠꯔꯒꯥ ꯊꯨꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯤꯠꯌꯦꯡ ꯑꯁꯤ ꯃꯨꯕꯃꯦꯟꯇꯀꯤ ꯀ꯭ꯕꯥꯂꯤꯇꯤꯗꯥ ꯅꯠꯇꯅꯥ ꯃꯁꯤꯡꯗꯥ ꯊꯃꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯊꯕꯛ ꯇꯧꯔꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨꯒꯤ ꯈꯨꯎ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯑꯁꯤꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ: ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁꯀꯤꯗꯃꯛꯇꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯁ꯭ꯠꯔꯦꯅꯗꯒꯤ ꯉꯥꯀꯊꯣꯀꯄꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯀꯥꯎꯕꯅꯤ꯫
• ꯌꯥꯝꯅꯥ ꯋꯥꯡꯅꯥ ꯂꯤꯐꯠ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ:

ꯁ꯭ꯠꯔꯦꯠ ꯂꯦꯒ ꯑꯥꯎꯇꯔ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔ꯫ FAQs

Can beginners do the ꯁ꯭ꯠꯔꯦꯠ ꯂꯦꯒ ꯑꯥꯎꯇꯔ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁ꯭ꯠꯔꯦꯠ ꯂꯦꯒ ꯑꯥꯎꯇꯔ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯅꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯨꯝꯅꯥ, ꯂꯥꯏꯠ ꯑꯣꯖꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯕꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯔꯨꯑꯣꯏ, ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯃꯑꯣꯡ ꯁꯤꯖꯤꯟꯅꯕꯁꯨ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯅꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯠꯇꯥ ꯂꯩꯠꯔꯕꯗꯤ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯈꯨꯗꯛꯇꯥ ꯊꯤꯡꯖꯤꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯍꯦꯂꯊꯀꯦꯌꯔ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯒꯗꯕꯅꯤ꯫

What are common variations of the ꯁ꯭ꯠꯔꯦꯠ ꯂꯦꯒ ꯑꯥꯎꯇꯔ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔ꯫?

• ꯁꯥꯏꯗ ꯂꯥꯏꯌꯤꯡ ꯂꯦꯒ ꯂꯤꯐꯇꯁꯤꯡ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯁ꯭ꯇꯦꯛ ꯇꯧꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯥꯏꯗꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯊꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ ꯃꯄꯥꯟꯊꯪꯕꯥ ꯍꯤꯄꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯊꯕꯛ ꯇꯧ꯫
• ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯂꯦꯒ ꯑꯦꯕꯗꯛꯁꯅꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤꯗꯃꯛꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯊꯛꯇꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯌꯥꯏ꯫
• ꯈꯣꯡꯎꯄꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯈꯣꯡꯎꯄꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯦꯟꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
• ꯄꯥꯏꯂꯦꯠꯁ ꯁꯥꯏꯗ ꯂꯦꯒ ꯂꯤꯐꯠꯁꯤꯡ: ꯄꯥꯏꯂꯦꯠꯁ-ꯏꯅꯁ꯭ꯄꯤꯔꯦꯁꯟ ꯑꯣꯏꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯁ꯭ꯠꯔꯦꯠ ꯂꯥꯏꯟ ꯑꯃꯗꯥ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯥꯏꯗꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯅꯤ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯅꯒꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯗꯤ ꯑꯄꯤꯀꯄꯥ, ꯍꯦꯟꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯈꯣꯡꯖꯦꯂꯁꯤꯡ ꯌꯥꯎꯏ꯫

What are good complementing exercises for the ꯁ꯭ꯠꯔꯦꯠ ꯂꯦꯒ ꯑꯥꯎꯇꯔ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔ꯫?

• ꯁꯥꯏꯗ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯅꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯃꯄꯥꯅꯒꯤ ꯍꯤꯞ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯀꯣꯔꯕꯨꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯁ꯭ꯠꯔꯦꯠ ꯂꯦꯒ ꯑꯥꯎꯇꯔ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯑꯥꯏꯁꯣꯂꯦꯁꯟ ꯐꯣꯀꯁ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤꯕꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤ꯫
• ꯂꯦꯇꯔꯦꯜ ꯕꯦꯟꯗ ꯋꯥꯀꯁ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯁ꯭ꯠꯔꯦꯠ ꯂꯦꯒ ꯑꯥꯎꯇꯔ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯠꯁꯤꯡꯗꯁꯨ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯔꯀꯑꯥꯎꯇꯇꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ, ꯐꯉ꯭ꯀꯁꯅꯦꯜ ꯃꯨꯚꯃꯦꯟꯇ ꯀꯝꯄꯣꯅꯦꯟꯇ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯣꯏꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯑꯄꯨꯅꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫