ꯁꯨꯄꯥꯔꯝꯌꯥꯟ꯫

• Body Part: Ningtokpa
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Erector Spinae
• Secondary Muscles: Gluteus Maximus, Hamstrings

Introduction to the ꯁꯨꯄꯥꯔꯝꯌꯥꯟ꯫

ꯁꯨꯄꯔꯃꯦꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ, ꯒ꯭ꯂꯨꯠ ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ, ꯑꯐꯕꯥ ꯈꯅꯐꯝ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯗꯥ ꯈꯨꯠꯂꯥꯌ ꯑꯃꯠꯇꯥ ꯃꯊꯧ ꯇꯥꯗꯦ ꯑꯃꯁꯨꯡ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯒꯤ ꯇꯧꯕꯥ ꯉꯝꯕꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯁꯨꯄꯔꯃꯦꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯁꯨ ꯐꯒꯠꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯁꯨꯄꯥꯔꯝꯌꯥꯟ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯑꯣꯏꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯊꯝꯃꯨ, ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯗꯥ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯌꯦꯡꯎ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫
• ꯌꯥꯝꯅꯥ ꯂꯨꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯃꯇꯃꯗꯥ, ꯁꯨꯄꯔꯃꯦꯅꯒꯤ ꯎꯔꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯅꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ, ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯕꯥ ꯌꯥꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐ꯭ꯂꯣꯔꯗꯒꯤ ꯋꯥꯡꯈꯠꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯁꯦꯀꯦꯟꯗ ꯑꯅꯤꯗꯒꯤ ꯃꯉꯥ ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯠ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ꯫
• ꯅꯍꯥꯛꯀꯤ ꯂꯤꯝꯐ ꯑꯃꯁꯨꯡ ꯆꯦꯁ꯭ꯠ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯍꯧꯔꯀꯐꯝ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯃꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯨ꯫ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯁꯨꯄꯥꯔꯝꯌꯥꯟ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ: ꯖꯔꯀꯤ ꯅꯠꯠꯔꯒꯥ ꯔꯦꯄꯤꯗ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫ ꯁꯨꯄꯔꯃꯦꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯗꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯅꯕꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯋꯥꯡꯈꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯟꯊꯍꯅꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯁꯦꯐꯇꯤ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ: ꯁꯨꯄꯔꯃꯦꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯔꯕꯁꯨ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯁꯨ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯕꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯀꯣꯔ ꯑꯗꯨ ꯌꯦꯡꯁꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡ ꯈꯛꯇꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯑꯁꯤꯅꯤ꯫
• ꯑꯣꯚꯔꯑꯦꯛꯁꯇꯦꯟꯗ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ: ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯅꯥ ꯊꯥꯡꯒꯠꯂꯨ꯫ ꯑꯣꯚꯔꯑꯦꯛꯁꯇꯦꯟꯗꯤꯡ ꯇꯧꯕꯥ ꯌꯥꯏ꯫

ꯁꯨꯄꯥꯔꯝꯌꯥꯟ꯫ FAQs

Can beginners do the ꯁꯨꯄꯥꯔꯝꯌꯥꯟ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯨꯄꯔꯃꯦꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯇꯧꯕꯥ ꯉꯃꯒꯅꯤ꯫ ꯃꯁꯤ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯇꯣꯟ ꯇꯧꯅꯕꯥ ꯑꯆꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ ꯃꯁꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯠꯇꯥ ꯂꯩꯍꯟꯗꯅꯕꯥ ꯆꯦꯀꯁꯤꯟꯅꯥ ꯇꯧꯒꯗꯕꯅꯤ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯍꯟꯊꯅꯥ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯊꯧꯅꯥ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯑꯁꯤ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯔꯕꯗꯤ, ꯊꯤꯡꯖꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯐꯤꯇꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯁ꯭ꯠ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

What are common variations of the ꯁꯨꯄꯥꯔꯝꯌꯥꯟ꯫?

• ꯁꯨꯄꯔꯕꯣꯏ-ꯄ꯭ꯔꯥꯏꯝ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤ ꯃꯍꯥꯛ ꯑꯃꯠꯇꯥ ꯉꯥꯏꯔꯕꯥ ꯁꯨꯄꯔ-ꯄꯥꯋꯔ ꯑꯣꯏꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯑꯂꯇꯔꯅꯦꯇꯤꯕ ꯌꯨꯅꯤꯚꯔꯁ ꯑꯃꯗꯒꯤ ꯂꯥꯀꯏ꯫
• ꯑꯂꯠꯔꯥꯃꯦꯟ ꯑꯁꯤ ꯐꯠꯇꯕꯥ ꯄꯦꯔꯥꯂꯦꯜ ꯌꯨꯅꯤꯚꯔꯁ ꯑꯃꯗꯒꯤ ꯂꯥꯀꯄꯥ ꯁꯨꯄꯔꯃꯦꯅꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯃꯍꯥꯛ ꯖꯁ꯭ꯇꯤꯁ ꯂꯤꯒꯀꯤ ꯃꯍꯨꯠꯇꯥ ꯀ꯭ꯔꯥꯏꯝ ꯁꯤꯟꯗꯦꯛꯇꯀꯤ ꯃꯦꯝꯕꯔ ꯑꯃꯅꯤ꯫
• ꯑꯣꯚꯔꯃꯦꯟ ꯑꯁꯤ ꯑꯂꯇꯔꯅꯦꯇꯤꯕ ꯌꯨꯅꯤꯚꯔꯁ ꯑꯃꯗꯒꯤ ꯂꯥꯀꯄꯥ ꯁꯨꯄꯔꯃꯦꯅꯒꯤ ꯚꯔꯖꯟ ꯑꯃꯅꯤ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯑꯉꯥꯡ ꯀꯥꯜ-ꯑꯦꯜ ꯑꯁꯤ ꯑꯃꯦꯔꯤꯀꯥꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯖꯔꯃꯅꯤꯗꯥ ꯂꯦꯟꯗ ꯇꯧꯈꯤ꯫
• ꯍꯦꯉ꯭ꯛ ꯍꯦꯅꯁꯣ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ ꯁꯥꯏꯕꯣꯔꯒ ꯁꯨꯄꯔꯃꯦꯟ ꯑꯁꯤ ꯁꯨꯄꯔꯃꯦꯅꯒꯤ ꯁꯣꯀꯍꯜꯂꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯍꯥꯛꯅꯥ ꯑꯋꯥꯕꯥ ꯇꯥꯔꯕꯥ ꯁ꯭ꯄꯦꯁ ꯃꯤꯁꯟ ꯑꯃꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯍꯥꯛꯀꯤ ꯋꯥꯈꯜ ꯑꯗꯨ ꯔꯣꯕꯣꯇꯤꯛ ꯍꯀꯆꯥꯡ ꯑꯃꯗꯥ ꯇ꯭ꯔꯥꯟꯁꯐꯔ ꯇꯧꯈꯤ ꯑꯃꯁꯨꯡ ꯑꯌꯥꯝꯕꯅꯥ ꯚꯤꯂꯦꯟ ꯑꯃꯒꯤ ꯊꯧꯗꯥꯡ ꯂꯧꯔꯤ꯫

What are good complementing exercises for the ꯁꯨꯄꯥꯔꯝꯌꯥꯟ꯫?

• ꯕ꯭ꯔꯤꯖ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯁꯨꯄꯔꯃꯦꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯃꯇꯃꯗꯁꯨ ꯌꯥꯎꯔꯤꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯠ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯗꯨꯅꯥ ꯁꯨꯄꯔꯃꯦꯟ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯕꯥꯔꯗ ꯗꯣꯒ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯁꯨꯄꯔꯃꯦꯅꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯈꯣꯡꯆꯠ ꯑꯃꯥ ꯌꯥꯑꯣꯏ ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯅꯒꯤ ꯏꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫ ꯃꯁꯤꯅꯥ ꯀꯣꯔ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡ ꯃꯈꯥ ꯇꯥꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯁꯨꯄꯔꯃꯦꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫