ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯐ꯭ꯔꯟꯇ ꯍꯣꯜꯗ ꯇꯧꯕꯥ꯫

• Body Part: ꯆꯉꯩꯕ ꯁꯔꯦꯗꯩ9115.
• Equipment: ꯏꯣ꯮.

Introduction to the ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯐ꯭ꯔꯟꯇ ꯍꯣꯜꯗ ꯇꯧꯕꯥ꯫

ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯐ꯭ꯔꯟꯇ ꯍꯣꯜꯗ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯨꯠꯁꯥ, ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯥ ꯌꯥꯝꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯩ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯁꯛꯇꯤꯒꯤ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡꯗꯥ ꯁꯔꯨꯛ ꯌꯥꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯁꯨ ꯌꯥꯝꯅꯥ ꯐꯩ, ꯂꯣꯌꯅꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯊꯧꯅꯥ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯈꯨꯗꯤꯡꯃꯛꯀꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯛꯇꯨꯅꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯁꯂꯒꯤ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ, ꯃꯈꯣꯌꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯄꯥꯋꯔ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯑꯦꯛꯇꯤꯚꯤꯇꯤꯁꯤꯡꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫

Performing the: A Step-by-Step Tutorial ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯐ꯭ꯔꯟꯇ ꯍꯣꯜꯗ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯈꯥ ꯇꯥꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯨꯡꯗꯥ ꯊꯝꯃꯨ꯫
• ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯁꯥꯡꯅꯥ ꯊꯝꯃꯨ, ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯁꯦꯀꯦꯟꯗ 30ꯒꯤ ꯑꯣꯏꯅꯥ ꯑꯦꯝꯕꯦꯁꯦꯗꯔ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯍꯟꯊꯍꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯃꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯟꯅꯕꯥ ꯆꯠꯄꯒꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯌꯨ꯫

Tips for Performing ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯐ꯭ꯔꯟꯇ ꯍꯣꯜꯗ ꯇꯧꯕꯥ꯫

• ꯒ꯭ꯔꯤꯞ ꯁ꯭ꯠꯔꯦꯡꯊ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯗꯥ ꯒ꯭ꯔꯤꯞ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨꯗꯥ ꯑꯀꯅꯕꯥ ꯒ꯭ꯔꯤꯞ ꯑꯃꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯃꯖꯤꯅꯕꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯃꯗꯨ ꯊꯤꯡꯖꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯑꯀꯛꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯒ꯭ꯔꯤꯞ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯈꯨꯠꯂꯥꯌꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯞ ꯁ꯭ꯠꯔꯦꯡꯊ ꯐꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯒꯤ ꯇꯦꯛꯅꯤꯛ: ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯐ꯭ꯔꯟꯇ ꯍꯣꯜꯗꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯁꯛ ꯑꯃꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯂꯒꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯊꯃꯖꯤꯜꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯂꯦꯄꯍꯅꯕꯅꯥ ꯃꯤꯠ ꯎꯗꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯋꯥꯈꯜ ꯃꯥꯡꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁꯟ: ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯊꯝꯕꯥ ꯌꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ꯫

ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯐ꯭ꯔꯟꯇ ꯍꯣꯜꯗ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯐ꯭ꯔꯟꯇ ꯍꯣꯜꯗ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯐ꯭ꯔꯟꯇ ꯍꯣꯜꯗ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯈꯣꯌꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯊꯧ ꯇꯥꯕꯥ ꯐꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯒꯗꯕꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯨꯎ, ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯁꯤ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁꯤꯚ ꯑꯣꯏꯒꯗꯕꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯅꯤꯡꯁꯤꯡꯕꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯍꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯗꯒꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯂꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫

What are common variations of the ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯐ꯭ꯔꯟꯇ ꯍꯣꯜꯗ ꯇꯧꯕꯥ꯫?

• ꯀꯦꯇꯂꯕꯦꯜ ꯐ꯭ꯔꯟꯇ ꯍꯣꯜꯗ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯕꯥꯔꯕꯦꯂꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯌꯦꯟꯊꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯑꯈꯟꯅꯕꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯄꯤꯔꯤ꯫
• ꯄ꯭ꯂꯦꯠ ꯐ꯭ꯔꯟꯇ ꯍꯣꯜꯗ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯋꯦꯠ ꯄ꯭ꯂꯦꯠ ꯑꯃꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯊꯝꯃꯤ, ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯞ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯃꯁꯨꯡ ꯁꯣꯜꯗꯔ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯗꯨꯁꯨ ꯇꯦꯁ꯭ꯠ ꯇꯧꯏ꯫
• ꯃꯦꯗꯤꯁꯤꯟ ꯕꯣꯜ ꯐ꯭ꯔꯟꯇ ꯍꯣꯜꯗ: ꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯃꯦꯗꯤꯁꯤꯟ ꯕꯣꯜ ꯑꯃꯥ ꯊꯃꯖꯤꯅꯕꯥ ꯌꯥꯎꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯇ꯭ꯔꯦꯅꯤꯡ ꯔꯨꯇꯤꯅꯗꯥ ꯃꯈꯜ-ꯃꯈꯥ ꯀꯌꯥ ꯍꯥꯄꯆꯤꯅꯕꯒꯤ ꯑꯆꯧꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫
• ꯁꯦꯟꯗꯕꯦꯒ ꯐ꯭ꯔꯟꯇ ꯍꯣꯜꯗ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯁꯦꯟꯗꯕꯦꯒ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯒꯤ ꯑꯅꯁ꯭ꯇꯦꯕꯜ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯞ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯑꯥꯔꯝ ꯁ꯭ꯠꯔꯦꯡꯊꯇꯥ ꯄꯤꯔꯤꯕꯥ ꯑꯍꯦꯅꯕꯥ ꯁ꯭ꯠꯔꯦꯟ ꯑꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

What are good complementing exercises for the ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯐ꯭ꯔꯟꯇ ꯍꯣꯜꯗ ꯇꯧꯕꯥ꯫?

• ꯂꯧꯃꯤꯁꯤꯡꯒꯤ ꯈꯣꯡꯆꯠ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯒ꯭ꯔꯤꯄꯀꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯐ꯭ꯔꯟꯇ ꯍꯣꯜꯗꯒꯨꯝꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯑꯀꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯊꯝꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯦꯟꯌꯨꯑꯣꯔ ꯇꯧꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
• ꯗꯦꯗꯂꯤꯐꯠ: ꯗꯦꯗꯂꯤꯐꯇꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ, ꯒ꯭ꯂꯨꯇꯁ ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯐ꯭ꯔꯟꯇ ꯍꯣꯜꯗ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯁꯄꯣꯔꯠ ꯇꯧꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯄꯤ꯫