ꯍꯨꯏꯜ ꯄꯣꯖ ꯌꯣꯒ ꯄꯣꯖ꯫

• Body Part: ꯆꯤ ꯆꯤꯡꯗ
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.

Introduction to the ꯍꯨꯏꯜ ꯄꯣꯖ ꯌꯣꯒ ꯄꯣꯖ꯫

ꯆꯛꯔꯁꯥꯅꯥ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ ꯍꯨꯏꯜ ꯄꯣꯖ ꯌꯣꯒ ꯄꯣꯖ ꯑꯁꯤ ꯀꯥꯟꯅꯔꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯈꯨꯠ, ꯈꯣꯡ, ꯈꯣꯡ, ꯑꯃꯁꯨꯡ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯊꯥꯏꯔꯣꯏꯗ ꯑꯃꯁꯨꯡ ꯄꯤꯇꯨꯏꯇꯔꯤ ꯒ꯭ꯜꯌꯥꯟꯗꯁꯤꯡꯁꯨ ꯊꯧꯅꯥ ꯍꯥꯞꯄꯤ꯫ ꯃꯁꯤ ꯏꯟꯇꯔꯃꯤꯗꯤꯌꯦꯠꯇꯒꯤ ꯑꯦꯗꯚꯥꯟꯁ ꯌꯣꯒ ꯄ꯭ꯔꯦꯛꯇꯤꯁꯅꯔꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯩ, ꯃꯈꯣꯌꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯂꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯂꯩ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯑꯦꯅꯔꯖꯤꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯃꯣꯁꯅꯦꯜ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯄꯣꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯍꯨꯏꯜ ꯄꯣꯖ ꯌꯣꯒ ꯄꯣꯖ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡꯗꯥ ꯆꯦꯟꯊꯈꯤꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ, ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ꯫ ꯅꯍꯥꯛꯅꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯗꯨ ꯄꯦꯔꯥꯂꯥꯏꯖ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯋꯥꯜ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯆꯦꯠꯁꯤꯂꯍꯜꯂꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯃꯈꯜ ꯑꯃꯒꯤ ꯁꯦꯃꯤ-ꯁꯔꯀꯜ ꯅꯠꯠꯔꯒꯥ ‘ꯍꯨꯏꯜ’ ꯃꯑꯣꯡ ꯑꯃꯗꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯄ꯭ꯔꯦꯁꯔ ꯐꯥꯎꯕꯥ ꯊꯃꯗꯨꯅꯥ, ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯈꯔꯥ ꯂꯩꯔꯒꯥ ꯄꯣꯖ ꯑꯗꯨ ꯊꯝꯃꯨ꯫
• ꯄꯣꯖ ꯑꯗꯨꯗꯒꯤ ꯊꯣꯛꯂꯛꯅꯕꯒꯤꯗꯃꯛ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ, ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ꯫

Tips for Performing ꯍꯨꯏꯜ ꯄꯣꯖ ꯌꯣꯒ ꯄꯣꯖ꯫

• ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ ꯃꯦꯟꯇꯦꯟ ꯇꯧꯕꯥ: ꯑꯇꯣꯞꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ ꯇꯧꯗꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ, ꯃꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯟ ꯂꯩꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯄꯣꯖꯗꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯤꯄꯐꯝ (hip-distance) ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯦꯡꯁꯤꯜꯂꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ, ꯃꯗꯨ ꯅꯥꯀꯜ ꯑꯃꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ: ꯍꯨꯏꯜ ꯄꯣꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ, ꯂꯦꯡ ꯑꯃꯁꯨꯡ ꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯁꯄꯣꯔꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯄ꯭ꯔꯦꯁꯔ ꯍꯟꯊꯍꯜꯂꯤ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯈꯛꯇꯗꯥ ꯊꯥꯖꯕꯥ ꯊꯝꯕꯥ ꯑꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯂꯨꯆꯤꯡꯕꯥ ꯌꯥꯏ꯫

ꯍꯨꯏꯜ ꯄꯣꯖ ꯌꯣꯒ ꯄꯣꯖ꯫ FAQs

Can beginners do the ꯍꯨꯏꯜ ꯄꯣꯖ ꯌꯣꯒ ꯄꯣꯖ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯌꯣꯒꯗꯥ ꯍꯨꯏꯜ ꯄꯣꯖ (ꯎꯔꯙ꯭ꯕ ꯙꯅꯨꯔꯥꯁꯟ) ꯑꯁꯤ ꯍꯣꯠꯅꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯄꯣꯖ ꯑꯃꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯈꯉꯖꯤꯅꯕꯥ ꯃꯔꯨ ꯑꯣꯏ꯫ ꯃꯁꯤꯗꯥ ꯄꯥꯉ꯭ꯒꯜ, ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯍꯨꯏꯜ ꯄꯣꯖꯗꯥ ꯆꯪꯗ꯭ꯔꯤꯉꯩꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯕ꯭ꯔꯤꯖ ꯄꯣꯖ (ꯁꯦꯇꯨ ꯕꯟꯙꯥꯁꯟ) ꯅꯠꯠꯔꯒꯥ ꯀꯣꯕ꯭ꯔꯥ ꯄꯣꯖ (ꯚꯨꯖꯉ꯭ꯒꯥꯁꯟ)ꯒꯨꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯏꯕꯥ ꯕꯦꯀꯕꯦꯟꯗꯁꯤꯡꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ꯫ ꯑꯆꯨꯝꯕꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯁꯔꯇꯤꯐꯥꯏꯗ ꯇꯧꯔꯕꯥ ꯌꯣꯒ ꯏꯟꯁꯠꯔꯛꯇꯔ ꯑꯃꯒꯤ ꯂꯃꯖꯤꯡ ꯃꯈꯥꯗꯥ ꯑꯅꯧꯕꯥ ꯄꯣꯖꯁꯤꯡ ꯇꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫

What are common variations of the ꯍꯨꯏꯜ ꯄꯣꯖ ꯌꯣꯒ ꯄꯣꯖ꯫?

• ꯋꯥꯟ-ꯂꯦꯒ ꯍꯨꯏꯜ ꯄꯣꯖ ꯑꯁꯤ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯍꯨꯏꯜ ꯄꯣꯖꯗꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ ꯈꯣꯡ ꯑꯃꯥ ꯃꯥꯂꯦꯃꯗꯒꯤ ꯂꯧꯊꯣꯀꯄꯥ ꯍꯦꯟꯅꯥ ꯁꯤꯡꯅꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ꯫
• ꯁ꯭ꯠꯔꯦꯠ-ꯂꯦꯒ ꯍꯨꯏꯜ ꯄꯣꯖ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯑꯍꯣꯡꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ ꯃꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯕꯦꯀꯕꯦꯟꯗ ꯑꯗꯨ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯁ꯭ꯠꯔꯦꯠ ꯇꯧꯏ꯫
• ꯁꯨꯄꯥꯏꯅꯦꯜ ꯍꯨꯏꯜ ꯄꯣꯖ ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯅꯛꯅꯥ ꯄꯨꯔꯛꯇꯨꯅꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯁꯤꯂꯤꯡꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ ꯊꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ꯫
• ꯑꯔꯙ ꯆꯛꯔꯁꯥꯅꯥ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ ꯍꯥꯐ ꯍꯨꯏꯜ ꯄꯣꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯂꯦꯞꯄꯥ ꯂꯩꯇꯅꯥ ꯂꯦꯞꯇꯨꯅꯥ ꯃꯇꯨꯡꯗꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯋꯥꯂꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯌꯧꯗꯨꯅꯥ ꯍꯧꯔꯀꯄꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ꯫

What are good complementing exercises for the ꯍꯨꯏꯜ ꯄꯣꯖ ꯌꯣꯒ ꯄꯣꯖ꯫?

• ꯀꯦꯃꯦꯜ ꯄꯣꯖ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯃꯇꯦꯡ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯍꯨꯏꯜ ꯄꯣꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯛꯅꯕꯒꯤꯗꯃꯛꯇꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯀꯝꯄꯣꯅꯦꯟꯇꯁꯤꯡ ꯑꯣꯏꯔꯤꯕꯥ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯡꯊꯇꯥꯁꯨ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ꯫
• ꯑꯔꯣꯏꯕꯗꯥ, ꯑꯄꯋꯥꯔꯗ ꯐꯦꯁꯤꯡ ꯗꯣꯒ ꯄꯣꯖ ꯑꯁꯤꯅꯥ ꯑꯆꯧꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯆꯦꯁ꯭ꯠ ꯍꯥꯡꯗꯣꯀꯏ ꯑꯃꯁꯨꯡ ꯍꯨꯏꯜ ꯄꯣꯖꯗꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯁꯄꯣꯔꯠ ꯇꯧꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯨꯠꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ꯫