ꯈꯨꯠ ꯑꯅꯤꯒꯤ ꯍ꯭ꯌꯥꯡ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯠ꯫

• Body Part: Kiba leima suktang khonge toubagi asida.
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.

Introduction to the ꯈꯨꯠ ꯑꯅꯤꯒꯤ ꯍ꯭ꯌꯥꯡ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯠ꯫

ꯇꯨ ꯍꯦꯟꯗ ꯍꯦꯡ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯥ, ꯄꯣꯁ꯭ꯇꯨꯔ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯨꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯗꯥ ꯇꯦꯟꯁꯟ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯗꯤ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ, ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯍꯦꯜꯊ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯄꯥꯝꯂꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯈꯨꯠ ꯑꯅꯤꯒꯤ ꯍ꯭ꯌꯥꯡ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯠ꯫

• ꯕꯥꯔꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ ꯑꯃꯁꯨꯡ ꯕꯥꯔ ꯑꯗꯨ ꯈꯨꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ, ꯃꯈꯣꯌꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯀꯊꯣꯛ-ꯆꯥꯎꯊꯣꯀꯍꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯥ ꯌꯥꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯂꯧꯊꯣꯀꯎ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯗꯨ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯨꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯃꯗꯨꯅꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯃꯁꯨꯡ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯜꯂꯨ꯫
• ꯁ꯭ꯠꯔꯦꯆꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯦꯀꯦꯟꯗ 30ꯗꯒꯤ ꯃꯤꯅꯠ ꯑꯃꯗꯥ ꯃꯈꯥ ꯆꯠꯊꯕꯤꯌꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ꯫

Tips for Performing ꯈꯨꯠ ꯑꯅꯤꯒꯤ ꯍ꯭ꯌꯥꯡ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯠ꯫

• ꯒ꯭ꯔꯤꯞ: ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯞ ꯑꯗꯨ ꯆꯦꯠꯅꯥ ꯂꯩꯕ꯭ꯔꯥ ꯑꯗꯨꯕꯨ ꯌꯥꯝꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯜꯂꯣꯏꯗꯕꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯖꯤꯅꯕꯤꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯇꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯁꯦꯛꯌꯨꯑꯣꯔ ꯑꯣꯏꯕꯥ ꯒ꯭ꯔꯤꯞ ꯑꯃꯒꯤꯗꯃꯛ ꯄꯥꯛ-ꯆꯥꯎꯅꯥ ꯁꯟꯗꯣꯛꯀꯗꯕꯅꯤ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯌꯥꯝꯅꯥ ꯀꯟꯅꯥ ꯒ꯭ꯔꯤꯞ ꯇꯧꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯃꯈꯨꯠ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯔꯤꯂꯥꯛꯁꯦꯁꯟ: ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯗꯨ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ, ꯃꯗꯨ ꯈꯨꯠ ꯑꯅꯤꯅꯥ ꯍꯦꯉ꯭ꯒꯠꯄꯥ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ꯫ ꯃꯐꯃꯁꯤꯡ ꯑꯁꯤꯗꯥ ꯇꯦꯟꯁꯟ ꯂꯩꯔꯀꯄꯅꯥ ꯃꯁꯜ ꯁꯣꯟꯊꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯁꯀꯤ ꯏꯐꯦꯛꯇ ꯍꯟꯊꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ: ꯁ꯭ꯠꯔꯦꯁ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯛꯂꯤꯉꯩꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯂꯦꯄꯍꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯋꯥꯕꯥ ꯑꯁꯤꯅꯥ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯑꯃꯁꯨꯡ ꯇꯦꯟꯁꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ, ꯃꯗꯨꯅꯥ ꯁ꯭ꯠꯔꯦꯁꯀꯤ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯍꯟꯊꯍꯜꯂꯤ꯫
• ꯃꯇꯝ: ꯑꯇꯦꯅꯕꯥ ꯃꯇꯃꯒꯤ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯁꯦꯀꯦꯟꯗ 10-15)ꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ꯫

ꯈꯨꯠ ꯑꯅꯤꯒꯤ ꯍ꯭ꯌꯥꯡ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯠ꯫ FAQs

Can beginners do the ꯈꯨꯠ ꯑꯅꯤꯒꯤ ꯍ꯭ꯌꯥꯡ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯠ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯈꯨꯠ ꯑꯅꯤꯒꯤ ꯍ꯭ꯌꯥꯡ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯈꯣꯌꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯗꯨ ꯃꯌꯦꯛ ꯁꯦꯡꯅꯥ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯥꯏꯠ ꯁ꯭ꯠꯔꯦꯆꯤꯡꯗꯒꯤ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯁꯤ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯈꯣꯌꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯠꯇꯥ ꯂꯩꯠꯔꯕꯗꯤ, ꯃꯈꯣꯌꯗꯨ ꯈꯨꯗꯛꯇꯥ ꯊꯤꯡꯖꯤꯅꯒꯗꯕꯅꯤ꯫ ꯃꯈꯣꯌꯅꯥ ꯃꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯇ꯭ꯔꯦꯅꯤꯡ ꯇꯧꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯁ꯭ꯠ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯑꯍꯥꯅꯕꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯃꯖꯤꯡꯕꯤꯕꯗꯁꯨ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯈꯨꯠ ꯑꯅꯤꯒꯤ ꯍ꯭ꯌꯥꯡ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯠ꯫?

• ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ (seated twist): ꯆꯦꯌꯥꯔ ꯑꯃꯗꯥ ꯐꯝꯂꯒꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯊꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯜꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯜꯂꯨ꯫
• ꯑꯉꯥꯡꯒꯤ ꯄꯣꯖ ꯁ꯭ꯠꯔꯦꯆ: ꯌꯣꯒꯒꯤ ꯄꯣꯖ ꯑꯁꯤꯅꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯆꯦꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
• ꯀꯦꯠ-ꯀꯦꯃꯦꯜ ꯁ꯭ꯠꯔꯦꯆ (cat-camel stretch): ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤꯅꯥ ꯃꯔꯤ-ꯃꯇꯥ ꯑꯣꯏꯅꯥ ꯆꯠꯄꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯀꯦꯠ ꯑꯃꯒꯨꯝꯅꯥ ꯑꯥꯔꯆ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯎꯃꯪꯒꯨꯝꯅꯥ ꯃꯈꯥꯗꯥ ꯆꯦꯟꯊꯍꯅꯕꯒꯤ ꯃꯔꯛꯇꯥ ꯑꯣꯂꯇꯔꯅꯦꯠ ꯇꯧꯕꯥ ꯌꯥꯎꯏ꯫
• ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯕꯦꯀꯋꯥꯔꯗ ꯕꯦꯟꯗ (Standing Backward Bend): ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯤꯄꯐꯝ (hip-width) ꯂꯥꯞꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯟꯅꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫

What are good complementing exercises for the ꯈꯨꯠ ꯑꯅꯤꯒꯤ ꯍ꯭ꯌꯥꯡ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯠ꯫?

• "ꯀꯦꯠ-ꯀꯧ ꯁ꯭ꯠꯔꯦꯠꯁ" ꯑꯁꯤ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯔꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯇꯨ ꯍꯦꯟꯗ ꯍꯦꯡ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯐꯃꯁꯤꯡ ꯑꯣꯏꯔꯤꯕꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯑꯃꯁꯨꯡ ꯅꯦꯀꯇꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯁꯔꯀꯨꯂꯦꯁꯟ ꯐꯒꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯃꯈꯣꯌꯅꯥ ꯑꯦꯕꯗꯣꯃꯦꯟ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔꯁꯨ ꯐꯒꯠꯍꯜꯂꯤ꯫
• "ꯗꯥꯎꯅꯋꯥꯔꯗ ꯗꯣꯒ" ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯦꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯕꯦꯛ ꯄꯨꯝꯅꯃꯀꯄꯨ ꯆꯦꯠꯁꯤꯂꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯇꯨ ꯍꯦꯟꯗ ꯍꯦꯡ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯆꯀꯤ ꯀꯥꯟꯅꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇꯁꯨ ꯐꯒꯠꯍꯜꯂꯤ꯫