ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦꯀꯤꯂꯁ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫
Exercise Profile
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Introduction to the ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦꯀꯤꯂꯁ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫
ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦꯀꯤꯂꯁ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯑꯦꯀꯤꯂꯤꯁ ꯇꯦꯟꯗꯣꯅꯗꯥ ꯑꯀꯛꯅꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯉꯥꯀꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯔꯅꯔꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯑꯌꯥꯝꯕꯅꯥ ꯍꯥꯏ ꯍꯤꯜ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ, ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯑꯦꯀꯤꯂꯁ ꯇꯦꯟꯗꯣꯟ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯍꯦꯟꯅꯥ ꯊꯣꯀꯍꯜꯂꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯃꯈꯣꯌꯒꯤ ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯑꯣꯏꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯈꯣꯡꯒꯤ ꯍꯀꯁꯦꯜ ꯉꯥꯛꯇꯨꯅꯥ ꯊꯝꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ꯫
Performing the: A Step-by-Step Tutorial ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦꯀꯤꯂꯁ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫
- ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯈꯨꯎꯒꯤ ꯑꯋꯥꯡꯕꯗꯥ ꯋꯥꯜ ꯑꯗꯨꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ꯫
- ꯈꯣꯡ ꯑꯃꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯆꯠꯂꯨ, ꯃꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫
- ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯒꯤ ꯈꯨꯎ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯒꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯒꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯅꯕꯥ ꯋꯥꯜ ꯑꯗꯨꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
- ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯁꯦꯀꯦꯟꯗ 20ꯗꯒꯤ 30 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯈꯣꯡ ꯍꯥꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫
Tips for Performing ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦꯀꯤꯂꯁ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫
- **Keep Your Knee Straight**: ꯑꯇꯣꯞꯄꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯈꯣꯡ ꯑꯗꯨꯒꯤ ꯈꯨꯎ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯑꯁꯤꯅꯤ꯫ ꯑꯦꯆꯤꯂꯤꯁ ꯇꯦꯟꯗꯣꯟ ꯑꯗꯨ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯇꯧꯅꯕꯒꯤꯗꯃꯛ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫ ꯈꯨꯎꯅꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯑꯁꯤꯅꯥ ꯑꯦꯀꯤꯂꯤꯁꯇꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯜꯐ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫
- **ꯑꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯊꯝꯕꯥ**: ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯊꯝꯕꯥ꯫ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯅꯨ꯫ ꯂꯦꯡ-ꯑꯣꯠꯄꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯆꯤꯂꯤꯁ ꯇꯦꯟꯗꯣꯟ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯟ ꯂꯩꯍꯅꯕꯥ ꯌꯥꯏ꯫
- **ꯖꯦꯟꯇꯜ ꯑꯃꯁꯨꯡ ꯒ꯭ꯔꯦꯖꯨꯑꯦꯜ ꯁ꯭ꯠꯔꯦꯆꯤꯡ**: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯌꯥꯝꯅꯥ ꯐꯣꯔꯁ ꯅꯠꯠꯔꯒꯥ ꯊꯨꯅꯥ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯇꯧꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯃꯥ ꯐꯥꯎꯒꯗꯕꯅꯤ, ꯑꯗꯨꯕꯨ ꯑꯅꯥꯕꯥ ꯑꯣꯏꯔꯣꯏꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯅꯥꯕꯥ ꯐꯥꯎꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯔꯦ꯫
ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦꯀꯤꯂꯁ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫ FAQs
Can beginners do the ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦꯀꯤꯂꯁ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?
ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦꯀꯤꯂꯁ ꯁ꯭ꯠꯔꯦꯆ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯑꯦꯀꯤꯂꯤꯁ ꯇꯦꯟꯗꯣꯟ ꯑꯃꯁꯨꯡ ꯀꯥꯜꯐ ꯃꯁꯂꯁꯤꯡ ꯆꯦꯠꯁꯤꯂꯍꯟꯅꯕꯒꯤ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯌꯥꯝꯅꯥ ꯀꯟꯅꯥ ꯍꯣꯠꯅꯔꯣꯏꯗꯕꯅꯤ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯈꯣꯌꯅꯥ ꯁ꯭ꯠꯔꯦꯠ ꯑꯗꯨꯗꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯅꯕꯒꯤꯗꯃꯛ ꯃꯈꯣꯌꯅꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯐꯔꯝ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯁꯤꯖꯤꯟꯅꯕꯁꯨ ꯁꯣꯌꯗꯅꯥ ꯇꯧꯒꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯈꯣꯌꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯠꯇꯥ ꯂꯩꯠꯔꯕꯗꯤ, ꯃꯈꯣꯌꯅꯥ ꯈꯨꯗꯛꯇꯥ ꯊꯤꯡꯖꯤꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯒꯗꯕꯅꯤ꯫
What are common variations of the ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦꯀꯤꯂꯁ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?
- ꯋꯥꯜ ꯑꯦꯀꯤꯂꯁ ꯁ꯭ꯠꯔꯦꯆ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯋꯥꯜ ꯑꯃꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯥꯂꯦꯃꯗꯥ ꯊꯃꯗꯨꯅꯥ, ꯑꯦꯀꯤꯂꯤꯁ ꯇꯦꯟꯗꯣꯟ ꯑꯗꯨ ꯆꯦꯟꯊꯍꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
- ꯁ꯭ꯇꯦꯖ ꯑꯦꯆꯤꯂꯁ ꯁ꯭ꯠꯔꯦꯆ (Staircase Achilles Stretch): ꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯊꯣꯡꯅꯥꯎꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯊꯍꯟꯗꯨꯅꯥ ꯑꯦꯀꯤꯂꯤꯁ ꯇꯦꯟꯗꯣꯟ ꯑꯗꯨ ꯆꯦꯟꯊꯍꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
- ꯁ꯭ꯂꯣꯞ ꯑꯦꯀꯤꯂꯁ ꯁ꯭ꯠꯔꯦꯆ (slope Achilles Stretch): ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯅꯦꯝꯅꯥ ꯂꯩꯕꯥ ꯁ꯭ꯂꯣꯞ ꯅꯠꯠꯔꯒꯥ ꯋꯦꯖ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯌꯥꯎꯏ, ꯃꯗꯨꯅꯥ ꯑꯦꯀꯤꯂꯤꯁ ꯇꯦꯟꯗꯣꯟ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯜꯂꯤ꯫
- ꯈꯨꯎꯗꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ (kneeling Achilles Stretch): ꯃꯁꯤꯗꯥ ꯈꯨꯎ ꯑꯃꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯐꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯦꯀꯤꯂꯤꯁ ꯇꯦꯟꯗꯣꯟ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯎꯏ꯫
What are good complementing exercises for the ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦꯀꯤꯂꯁ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?
- ꯍꯤꯜ ꯗ꯭ꯔꯣꯄꯁꯤꯡ: ꯍꯤꯜ ꯗ꯭ꯔꯣꯄꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯦꯀꯤꯂꯁ ꯇꯦꯟꯗꯣꯟ ꯑꯅꯤꯃꯛꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯗꯨꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦꯀꯤꯂꯁ ꯁ꯭ꯠꯔꯦꯆꯇꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯗꯨꯅꯥ ꯆꯠꯄꯒꯤ ꯔꯦꯟꯖ ꯐꯒꯠꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯐꯃꯁꯤꯡ ꯑꯁꯤꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯕꯥ ꯍꯟꯊꯍꯜꯂꯤ꯫
- ꯑꯦꯟꯀꯦꯜ ꯁꯔꯀꯂꯁꯤꯡ: ꯑꯦꯟꯀꯦꯜ ꯁꯔꯀꯂꯁꯤꯡ ꯄꯥꯡꯊꯣꯀꯄꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯦꯟꯀꯦꯜ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯑꯀꯣꯌꯕꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯇꯦꯟꯗꯣꯅꯁꯤꯡ ꯑꯁꯤ ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯋꯥꯔꯝ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯜ ꯑꯣꯏꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦꯀꯤꯂꯁ ꯁ꯭ꯠꯔꯦꯆꯀꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁꯇꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯌꯥꯏ꯫
Related keywords for ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦꯀꯤꯂꯁ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫
- ꯑꯦꯀꯤꯂꯁ ꯁ꯭ꯠꯔꯦꯆ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯀꯥꯜꯐ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
- ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯀꯥꯜꯐ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫
- ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯦꯀꯤꯂꯁ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫
- ꯁꯅꯕꯤꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯍꯣꯝ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
- ꯀꯥꯜꯐ ꯁ꯭ꯠꯔꯦꯆꯤꯡ ꯇꯦꯛꯅꯤꯀꯁꯤꯡ꯫
- ꯂꯣꯌꯔꯕꯥ ꯈꯣꯡꯒꯤꯗꯃꯛ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
- ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦꯀꯤꯂꯁ ꯇꯦꯟꯗꯣꯟ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫
- ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯀꯥꯜꯐ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯦ꯫
- ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯂꯩꯕꯥ ꯌꯦꯅꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯥ꯫