ꯕꯦꯟꯗ ꯂꯨꯡꯖꯦꯁ꯫
Exercise Profile
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Introduction to the ꯕꯦꯟꯗ ꯂꯨꯡꯖꯦꯁ꯫
ꯕꯦꯟꯗ ꯂꯪꯁ ꯑꯁꯤ ꯒ꯭ꯂꯨꯇꯁ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ, ꯀ꯭ꯕ꯭ꯌꯥꯗ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯃꯗꯨꯅꯥ ꯄꯥꯉ꯭ꯒꯜ, ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ, ꯃꯔꯃꯗꯤ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯗꯨꯒꯤ ꯀꯦꯄꯥꯁꯤꯇꯤꯒꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ ꯑꯦꯗꯖꯁ꯭ꯠ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯃꯈꯣꯌꯒꯤ ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯂꯥꯏꯟꯃꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔ ꯍꯦꯟꯅꯥ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯕꯦꯟꯗ ꯂꯪꯖꯁꯤꯡ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ꯫
Performing the: A Step-by-Step Tutorial ꯕꯦꯟꯗ ꯂꯨꯡꯖꯦꯁ꯫
- ꯅꯍꯥꯛꯀꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨꯅꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯑꯆꯧꯕꯥ ꯈꯣꯡꯊꯥꯡ ꯑꯃꯥ ꯂꯧꯈꯠꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯪꯁꯀꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯊꯝꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯆꯠꯂꯣꯏꯗꯕꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫
- ꯂꯪꯁꯀꯤ ꯄꯣꯖꯤꯁꯅꯗꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ, ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯂꯦꯚꯦꯜ ꯑꯗꯨ ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯥ ꯊꯃꯗꯨꯅꯥ꯫
- ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯊꯍꯟꯗꯨꯅꯥ, ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯜꯂꯛꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫
- ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯦꯠ ꯇꯧꯔꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯃꯒꯤꯗꯃꯛ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨꯗꯥ ꯍꯣꯡꯗꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯊꯧꯑꯣꯡ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫
Tips for Performing ꯕꯦꯟꯗ ꯂꯨꯡꯖꯦꯁ꯫
- ꯑꯆꯨꯝꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯗꯨ ꯊꯝꯃꯨ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯅꯕꯒꯤ ꯑꯁꯣꯌꯕꯥ ꯇꯧꯏ, ꯃꯗꯨꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
- ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯄꯥꯌꯈꯠꯄꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯕꯦꯟꯗ ꯂꯪꯁꯀꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ, ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯁꯤꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯔꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯅꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯜꯂꯤ꯫
- ꯈꯣꯡ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯝꯕꯥ: ꯂꯪꯁꯇꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯅꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯒꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯦꯟꯊꯈꯤꯗꯅꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫ ꯃꯁꯤ ꯈꯨꯎꯗꯥ ꯁꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯛ ꯈꯨꯎ ꯑꯗꯨꯁꯨ ꯃꯐꯃꯗꯨꯗꯥ ꯌꯥꯝꯅꯥ ꯅꯛꯅꯥ ꯁꯣꯀꯍꯅꯒꯗꯕꯅꯤ ꯑꯗꯨꯕꯨ ꯃꯗꯨꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ꯫
- ꯀꯟꯁꯤꯁ꯭ꯇꯦꯟꯇ ꯇꯦꯟꯁꯟ: ꯇꯧꯕꯥ꯫
ꯕꯦꯟꯗ ꯂꯨꯡꯖꯦꯁ꯫ FAQs
Can beginners do the ꯕꯦꯟꯗ ꯂꯨꯡꯖꯦꯁ꯫?
ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯦꯟꯗ ꯂꯪꯁꯀꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯁꯦꯃꯒꯠꯄꯥ ꯍꯧꯅꯕꯒꯤ ꯑꯆꯧꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯂꯥꯏꯠ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯀꯔꯝꯅꯥ ꯄꯥꯡꯊꯣꯛꯀꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯂꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯗꯒꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯂꯧꯒꯗꯕꯅꯤ꯫
What are common variations of the ꯕꯦꯟꯗ ꯂꯨꯡꯖꯦꯁ꯫?
- ꯂꯦꯇꯔꯦꯜ ꯕꯦꯟꯗ ꯂꯪꯁ (lateral Band Lunges): ꯃꯁꯤꯗꯥ ꯃꯄꯥꯟꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯈꯣꯡ ꯊꯥꯡꯖꯤꯅꯕꯥ ꯌꯥꯎꯏ, ꯃꯗꯨꯅꯥ ꯃꯄꯥꯟꯊꯪꯕꯥ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯍꯤꯄꯀꯤ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯊꯕꯛ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
- ꯕꯦꯟꯗ ꯇꯧꯔꯕꯥ ꯋꯥꯀꯤꯡ ꯂꯪꯁꯁꯤꯡ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯤꯉꯩꯗꯥ ꯂꯪꯁꯁꯤꯡ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯗꯨꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯐꯒꯠꯍꯜꯂꯤ꯫
- ꯕꯦꯟꯗ ꯇꯧꯔꯕꯥ ꯂꯪꯁꯀꯤ ꯄꯂꯁꯁꯤꯡ: ꯂꯪꯁ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯔꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯂꯪꯁꯀꯤ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯂꯩꯗꯨꯅꯥ ꯃꯊꯛꯇꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯥꯗꯥ ꯄꯂꯁ ꯇꯧꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯇꯁꯤꯡꯗꯥ ꯃꯩꯁꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
- ꯕꯦꯟꯗ ꯇꯧꯔꯕꯥ ꯖꯝꯄ ꯂꯪꯖꯁꯤꯡ: ꯃꯁꯤꯒꯤ ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯂꯪꯁꯀꯤ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ ꯈꯣꯡ ꯍꯣꯡꯗꯣꯛꯅꯕꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯑꯣꯏ, ꯃꯁꯤꯅꯥ ꯀꯥꯔꯗꯤꯑꯣ ꯑꯦꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯦꯅꯕꯥ ꯃꯁꯜ ꯐꯤꯕꯔꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ꯫
What are good complementing exercises for the ꯕꯦꯟꯗ ꯂꯨꯡꯖꯦꯁ꯫?
- ꯕꯦꯟꯗ ꯗꯦꯗꯂꯤꯐꯇꯁꯤꯡ: ꯕꯦꯟꯗ ꯂꯪꯖꯒꯨꯝꯅꯥ, ꯕꯦꯟꯗ ꯗꯦꯗꯂꯤꯐꯇꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯇꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯝꯕꯥ ꯇꯦꯟꯁꯅꯒꯤ ꯏꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
- ꯁꯥꯏꯗ-ꯁ꯭ꯇꯦꯞ ꯕꯦꯟꯗ ꯋꯥꯀꯁ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯁꯨ ꯁꯤꯖꯤꯟꯅꯩ ꯑꯃꯁꯨꯡ ꯕꯦꯟꯗ ꯂꯪꯁꯀꯤ ꯃꯇꯃꯗꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯃꯁꯜ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯦꯗꯤꯌꯁꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ꯫ ꯃꯁꯜ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯪꯁꯀꯤ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯈꯣꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫
Related keywords for ꯕꯦꯟꯗ ꯂꯨꯡꯖꯦꯁ꯫
- ꯕꯦꯟꯗ ꯂꯨꯡꯒꯦꯁ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫
- ꯕꯦꯟꯗ ꯂꯪꯖꯦꯁꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯥ꯫
- ꯕꯦꯟꯗ ꯂꯪꯁ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯊꯤꯡꯖꯤꯅꯕꯥ꯫
- ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯂꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯂꯦꯒ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤꯗꯃꯛ ꯕꯦꯟꯗ ꯂꯨꯡꯁꯤꯡ꯫
- ꯊꯤꯝ ꯇꯣꯅꯤꯡꯒꯤꯗꯃꯛ ꯕꯦꯟꯗ ꯂꯨꯡꯁꯤꯡ꯫
- ꯕꯦꯟꯗ ꯂꯪꯖꯦꯁꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫
- ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯕꯦꯟꯗ ꯂꯨꯡꯁꯤꯡ꯫
- ꯐꯤꯠꯅꯦꯁ ꯕꯦꯟꯗ ꯂꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯕꯦꯟꯗ ꯂꯪꯖꯦꯁꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯈꯣꯡꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯥ꯫