There are many yogic paths, all of which can take you to the ultimate goals of yoga. Bhastrikaa to energize – 3 Rounds 9. If you’ve never done yoga before, it’s best to take a few beginner classes where there’s a slower pace, and the focus is on understanding how to do each pose safely and effectively. Don’t push yourself to do something that’s causing pain, that you don’t know how to do, or that you don’t feel comfortable doing just because it’s in the sequence. As this month is ending, hopefully you have had a chance to check out the Free Yoga Sequence & Free Audio Yoga Class to match, if not, check out the PDF and the Audio Class below! December 31, 2018 by Jenny Sugar. This is a short, gentle yoga sequence that is appropriate for all levels, including total beginners. Anyway, if you've had a long week, feel free to unwind with this gentle yoga sequence. Gentle Winding Down Yoga Sequence PDF. Omkar for internal focus 2. A Gentle Yoga Sequence. Hatha Yoga Sequence: The Sanskrit term “Hatha” indicates “forceful,” or the yoga of action. wajidi 2 years ago No Comments. This is a full yoga workout. It stretches everything out, and will help quiet your mind. For everyone else, there are a few things you’ll want to know before giving it a try. And of course, you can modify, skip poses, and add props (like blocks) wherever needed. Bhastrikaa, Kapaalabhaati and Bhramari 7. Find it here! Yogic living is evolutionary path to empower the self and enable one to experience and become one with the divine. Not all gentle yoga is created equal. But you can expect to reap yoga’s most powerful rewards when you slooooow things down and take a gentler route.. Then do we have the perfect sequence for you! Most of the poses and sequences we will cover are common across a typical yoga class. Slow Flow Sequence Created by Leena Miller Cressman at Queen Street Yoga, please feel free to share! )c��P�TH9���k�8�����=(��_��5z�͍'p�#��/0�K�k6����sv|rw|����އ�F������/�y��8hhCfԹ�����N���U#;�yrɃw���}�Ӷ6�)�׼�����Y�$�L�"�0IY�X�oN>��ߴb�|W?�>?��~���ɻ�'��KD]%E�Ha>)��n�l�rƴ�����S�#ү�ڵ$f=����x��B���fR�r;�'�-�� Place a block on top of your bolster – either at the second or lowest height. It just depends. Lately so much has been going on in my life and I needed a major slow down. It involves coordinating your inhales and exhales with your movements into and out of postures. Sometimes gentle yoga will involve slowing moving through standing yoga postures, or you may spend the entire class on the floor in therapeutic poses.. This number denotes how many breaths to complete while holding the pose. This is the old yoga style that … Practice a few minutes a day and reap the full benefits. I would love to create short yoga sequences that work for your life. All the poses for this 60-minute sequence for a beginner Hatha Yoga class come from the books Asana, Pranayama, Mudra, Bandha by Swami Satyananda Saraswati and The Yoga Bible by Christina Brown. As with all physical activities, be sure to seek guidance from your healthcare provider(s) to ensure any physical conditions or limitations you may have are attended to in your practice. Let the legs completely relax and the feet splay out to the sides of your mat. And share the post with your friends! Baptiste Power Yoga #1 - 90 min. Gentle means not to force, and having said that, gentle yoga refers to the practice of yoga poses in a sequence which forms a gradual flow into the deeper aspect of the stretch to either gain flexibility, to recover from injury, for stress management and weight management, to reduce chronic conditions, and to go deeper with the connection of the breath and the body. What I love about vinyasa yoga is its graceful synchronicity. Then do we have the perfect sequence for you! You can print it out and place it right next to your mat for reference. The following poses can be done at home or in a group setting, which produces Try this gentle sequence to target your nerves and protect their signaling powers. My Gentle Flow Yoga Sequence I’ve created a PDF with graphics for all the poses in an easy-to-follow format. Practice This Yoga Sequence to Boost Strengthen and Heal Your Lower Back Abdominal Anatomy + Yoga Poses to. Be the first of your friends. <> Share this. Top-Down Alignment Exercises 8. Yoga poses are intended not only to take care of our bodies, but also to establish the ideal internal environment for accessing a meditative state. stream Find it here! Then do we have the perfect sequence for you! July 12, 2013. Many Iyengar Yoga books have sequences for practice in the back. finishing sequence . Gentle Yoga Elements 1. Here are some foundational sequences to guide those who are teaching Gentle Yoga. In fact, my other go-to gentle flow yoga sequence is based on the primary series. Gentle flow yoga feels lifelong sustainable, and it’s accessible every time I come to the mat. This is a vinyasa style of yoga, which means the postures transition in a flowing manner that’s synchronized with the breath. Kapaalabhati & Bhramari for initial cleansing 3. (In my article on developing a home yoga practice, I go into this meditation portion in more detail. You generate more heat in your body, which stimulates better blood circulation. If you’re wondering how to build a yoga sequence, here’s my go to method. - All Levels Samasthiti Tree Tadasana Forward Fold Half Lift Chaturanga Up Dog Down Dog Warrior 1 Warrior 2 Reverse Warrior Chaturanga Up Dog Down Dog Warrior 1 Warrior 2 Triangle palms touch - option Prasarita (1st series) Tripod Headstand - option Share this. This short yoga morning routine encourages the use of breathing and gentle movement. Expanded Sequence Begin by introducing the theme of class: cultivating mindfulness. Life in Yoga Gentle Yoga Sequence Presented by C. Rajan Narayanan . It feels nurturing and loving to my body. I’ve been practicing yoga for almost 25 years. ���� JFIF ` ` �� C Make sure to practice Namaste. Thank you! That’s what a balanced yoga practice looks like for me. � T�ɳӮ.dƄ�N)ɤ�Ɵ�>����s�S�I?��a�Ɛ�N2�ѭ� . In other words, I don’t feel like I’m trying to push myself to accomplish the most advanced poses or to drench myself in sweat. If you’ve never done flow yoga, it might be helpful to attend a few classes to get a feel for this rhythm before trying to do this gentle flow yoga sequence on your own. Learn how your comment data is processed. First, vinyasa yoga is not exactly a beginner practice. Find it here! (I’ll tell you why in a minute.) July 22, 2019 Tiffany Cruikshank. Your yoga practice can be a therapeutic tool for pain management and prevention. Previous Post: « Healthy Banana Crumb Coffee Cake. I know back pain. (I probably didn't have to tell you that, right?) 2.1K Shares View On One Page ADVERTISEMENT () Start Slideshow . Apr 8, 2016 - Want to give Gentle yoga a go? If you loved this post, I would love if you would follow me on Instagram here. Yoga is meditation or one-pointed concentration.” All these definitions of yoga clearly describe yoga as skilful, mindful, harmonic, holistic living. The sequence I’m sharing below is well-rounded and suitable for most yoga practitioners. It also encompasses the beneficial guided breathing and gentle movement that can help you manage your stress. endobj I’ve also worked with hundreds of students that have similar challenges. All of this has an internal purifying and energizing effect. It is so important for the entire sequence to make sense, lead students to a certain focus or prepare them well to reach a posture destination, and be safe. Second, in vinyasa yoga, there’s a big emphasis on breath. 2 0 obj - All Levels Chaturanga Up Dog Down Dog High Plank Low Cobra Locust Floor Bow Up Dog Down Dog Camel grab heels - option Hero - option for rest Bridge Supta Baddha Konasana - option Bridge Wheel Supta Baddha Konasana knees into chest roll front & back Chaturanga Up Dog Down Dog Leg High Knee to Nose Half Pigeon fold forward . I love teaching (and taking) Gentle yoga. It's Friday! Top-Down Alignment Exercises 8. Give it a try and see how much better you feel after. Simply move on the chant! I love Ashtanga yoga. Article by Doretha Walker. Beginner and improver’s Sun Salutation (A) with instructions: beginners sun salutation. This meditation is a great complement to other meditational practices because it develops focus, concentration and mindfulness. �� � } !1AQa"q2���#B��R��$3br� I get all the benefits I want from my yoga practice with minimal risk of injury. While I enjoy mixing things up with different styles of yoga from time to time, I long ago settled on vinyasa (flow) yoga as my practice of choice. 8. At Home Yoga Sequence: Gentle Morning Flow. So, I take these risks perhaps more seriously than the average person.). %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz��������������������������������������������������������������������������� This is the old yoga style that includes many physical exercises and breathing exercises. endobj This is a short, gentle yoga sequence that is appropriate for all levels, including total beginners. Print of this yoga sequence for a right and left legged variation of the Sun Salutation which works perfectly with the Kai Franz chat music. Gentle Yoga Elements 1. Bhastrikaa to energize – 3 Rounds 9. You can print it out and place it right next to your mat for reference. Start by doing one or two poses a day and also think about adding little bits of yoga into your daily life. Enjoy this invigorating flow that takes Ayurveda into Yoga Asana practice, it is all about managing your energy flow! However, as my practice evolved over the years, I felt drawn to branch out and explore other expressions & combinations of postures. As this month is ending, hopefully you have had a chance to check out the Free Yoga Sequence & Free Audio Yoga Class to match, if not, check out the PDF and the Audio Class below! Chair Yoga For Seniors Sequence Pdf. x�u�K�A����X��iVf=���ED���C;�+N/3����=��j݊&�� ��Q`�� R$8Uk�_�dM��o QW�ݕ5o�9Zs�K;��r�1��! %PDF-1.4 In other words, it is not simply your vinyasa or power yoga class slowed down a bit. However, it’s important to have a good grasp of your form in the different postures before you start trying to connect them together with your breath in a flow. I’m so glad you enjoyed it ❤️. %���� Whilst it would be impossible to do every single pose in any given yin yoga class, since we hold the yin yoga pose anywhere from 3-5minutes, there still needs to be a sense of flow within each class. Yin Yoga Teacher Training – Yin Asanas Our Yin Yoga poses, as follows, are designed in a classical yoga class sequence. I choose to work with a gentle flow yoga sequence because it meets my needs. Then do we have the perfect sequence for you! A Gentle Yoga Sequence to Target Your Nerves. 1 0 obj Savasana (10 minutes or more) Final resting posture. C ow P e Al t ern awi h c pos ,5-1 x Garland Pose Option heels on a blanket. Of course, if any posture is feeling especially yummy, you can hold it as long as you like! Make sure to practice Leg Sequence . <>] /Metadata 195 0 R>> In fact, it’s so ideal, it’s one of two main flows I build my entire practice around. Athletes are mostly acquainted with the “go, go, go!” yang energy of competitive sports. Pelvic & lower limb Exercises 6. I’ve indicated postures that should be held with a number in parenthesis. Only 12 percent of the general population own a fitness membership. Sequence for Athletes. Some are illustrated, while some require you to know (or learn) the pose names (that is a very worthy endeavor in its own right!). But it’s truly how I feel! So be sure to take this opportunity to bring your yoga practice to its full conclusion with meditation. Most yoga sequences are linear, meaning one posture follows another in a sequential manner. Pelvic & lower limb Exercises 6. In reality the gym isn’t for everyone. Enjoy this invigorating flow that takes Ayurveda into Yoga Asana practice, it is all about managing your energy flow! I’ve also worked with hundreds of students that have similar challenges. No matter if you are teaching a group Gentle Yoga class, a Chair Yoga class, a Corporate Yoga Class or an Adaptive Yoga class to Seniors and/or the wheelchair‐bound; you will learn the basic fundamentals of what defines the word “gentle” in Gentle Yoga. Essential Yoga Sequence for Lower Back Pain . Yin Yoga Teacher Training – Yin Asanas Our Yin Yoga poses, as follows, are designed in a classical yoga class sequence. Uncategorized. Want to give Gentle yoga a go? A healthy yoga practice honors your body at all times, deepening your love and respect for your body as you explore it with self-awareness and self-acceptance. Gentle Yoga Sequence for Emotional Well-Being • • • Here is a set of yoga poses to support your yoga practice at home. Iyengar Yoga Home Practice – Level 2 – Four Level 2 sequences. Cat Pose Alternate with cow pose. Sometimes gentle yoga will involve slowing moving through standing yoga postures, or you may spend the entire class on the floor in therapeutic poses.. It usually takes me about 45 minutes to complete, depending on my pace. Spinal Twist 4. endobj For me, a good yoga sequence needs to check several important boxes: This gentle flow yoga sequence does all of these things, and that’s why I love it so much. Facebook; Prev Article Next Article . Practice self care, self love and take some time for you. I’ve created a PDF with graphics for all the poses in an easy-to-follow format. But you can expect to reap yoga’s most powerful rewards when you slooooow things down and take a gentler route.. Apr 8, 2016 - Want to give Gentle yoga a go? In our chiropractic wellness center, we saw all kinds of injuries related to physical activities, including yoga. Essential Yoga Sequence for Lower Back Pain . (My husband is a chiropractor. Make it your own! Restorative Yoga Sequence Yin Yoga Sequence Vinyasa Yoga Yoga Sequences Yoga Poses Gentle Yoga Flow Core Fusion Yoga For Seniors Yoga Playlist. We will be focusing on a number of forward folds and low lunges that allow the spine to fold forward. The descriptions following the poses in this list are critical to performing the postures properly and not a detailed description of how to perform them. Hatha Yoga Sequence: The Sanskrit term “Hatha” indicates “forceful,” or the yoga of action. Gentle standing forward bend Join Yoga Journal. Chair Cat-Cow Stretch. Beeja Mantras for each Chakra 10. Advanced traditional Ashtanga Yoga Intermediate (Second) Series: (use the same sun salutation and finishing sequence from above, with this PDF in between) intermediate (second) series postues . Ashtanga teaches several series of posture flows, based on your mastery level, which are the same every time you practice. I’m personally more drawn to the meditative aspects of my yoga practice than the physical. We will be focusing on a number of forward folds and low lunges that allow the spine to fold forward. So great to see so many different versions of yoga to give your body and mind a full yoga experience. YOGA > Yoga for Beginners > The Perfect Gentle Yoga Sequence Meagan McCrary. Gentle Yoga Sequence A Truly Beginner Yoga Sequence to Stretch You Out. It’s more dynamic than other forms of yoga, which means there’s more movement and a more aerobic aspect to it. Over time, as you practice with this gentle flow yoga sequence, you’ll become more familiar with it … A gentle yoga sequence - pin it! Heart and Small Intestine The last element we need to look at is the Fire element. �� � w !1AQaq"2�B���� #3R�br� Today our contributor Ruth Delahunty from Yogaru.ie is bringing you a Gentle Morning Flow yoga sequence that you can do in the comfort of your own home. The yoga sequence in this PDF is designed to offer gentle practices to increase mobility in the spine. Leaves me feeling like every part of my body has received some love, and every cell in my body is more alive & awake. Yoga’s guided breathing and gentle movements can help you regulate your stress cycles and reduce your anxiety, which, in turn, ... sequence they are presented. What I’m sharing with you today is my all-time favorite, absolute BEST gentle flow yoga sequence ever. Join Adriene for this Gentle Yoga Practice. Let me know – sweetrusticbakes@gmail.com. Incorporating Restorative Poses into your Gentle, Senior and Chair Yoga Classes with Kat Gregory ‐ This Workshop will give you ideas of how you can add Restorative Yoga I’ve dealt with varying degrees of back pain—from mild to severe—for more than 20 years. I’ve been to a lot of classes, experienced many of the various yoga types, and tried a whole lot of posture sequences. <> This is in addition to the strengthening and stretching effects, the improvements in balance, posture, and mobility, and the increases in self-awareness and self-acceptance that can also be found in other types of yoga. Find the sequence here: Yin Yoga. Print them out to have next to you as you practice. It offers nurturing, kindness, and compassion for the body, regardless of whether a student is injured or healthy, young or old, pregnant or not. Yoga blocks are a great way to bring even more healing, relaxation, and restoration into your yoga poses and practice overall. Printable PDF of the Sun Salutation Sequence for Kai Franz Sun Salutation Chant Music. stream )-,3:J>36F7,-@WAFLNRSR2>ZaZP`JQRO�� C&&O5-5OOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO�� � �" �� Create a personalized feed and bookmark your favorites. growing private practice specializing in designing Gentle Yoga Therapy programs for a large variety of physical and mental conditions Integrating Somatics with Gentle Yoga with Lulu Peelle ‐ Incorporating somatic concepts and sequences with Gentle Yoga can improve posture and reduce chronic $4�%�&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz�������������������������������������������������������������������������� ? Dec 18, 2018 - Printable PDF: Gentle_flow__all_levels__60mins_ Bình luận Facebook Please follow and like us: More information Gentle flow sequence (all levels, 60mins) - Kênh thông tin Yoga Here are a few suggestions: Iyengar Yoga Books with illustrated sequences in the back. I know back pain. They include the primary, intermediate, and advanced series. improvers sun salutation . View all posts by Rose Hahn, Love your post Rose! Chair Yoga For Seniors Sequence Pdf. Give it a try and see how much better you feel after. Give it a try and see how much better you feel after. Gentle Hatha Flow Yoga Sequence For Better Nervous System Students who want to take it slow and steady, but want to work on the flexibility and breath work, can be introduced to Gentle Yoga. 4 0 obj This site uses Akismet to reduce spam. Rose Hahn's passion for inspiring intentional wellness has evolved over the past 20 years from a personal practice, to working as a yoga teacher and yoga therapist, to founding the first neuroscience and mindfulness-based addiction treatment center in Texas with her husband. k2��b�I'�6y�����#A�fXQ�q�&��L�c��L?�ރڀ&}jk���8k��b_��/�kۮu-Vs��go���Z؊4�5�$TE In general, you want to inhale when you enter a posture, move upward, or arch your spine (open your chest). Begin by sitting in a chair with your spine very straight and your feet flat on the floor. July 22, 2019 Tiffany Cruikshank. The practice of Gentle Yoga poses helps students become self-assured and strong. For the full yoga experience, after completing your gentle flow yoga sequence, come to a seated position for meditation. So glad you loved it! In Sukhasana teach basic breath awareness, guiding students into an initial awakening of the breath. (�� I say exaclty because people who are relatively new to yoga can do flow yoga. Place a bolster on top of your thighs. That may mean there are certain movements and/or poses you should avoid. You want to exhale when you exit a posture, move downward, or round your spine. All ancient medicine practices are about creating harmony in the body. Lastly, as with all forms of yoga, listen to your body. Bhastrikaa, Kapaalabhaati and Bhramari 5. It formed the foundation of what I think a good, well-rounded yoga practice should look like. Spinal Twist 4. This one-hour video sequence offers balance by introducing the gentle yin energy, while also opening various tight areas common in athletes, such as the hips and glutes. I found my way to the more versatile, general vinyasa style. This one-hour video sequence offers balance by introducing the gentle yin energy, while also opening various tight areas common in athletes, such as the hips and glutes. You can read it here.). Gentle yoga includes poses that flow in a structured way without any excess strain to the stretched muscles or joints. It is recommended that you learn these poses with a trained yoga teacher before you try them on your own. Find the sequence here: Heart Alchemy Yoga. I’ve dealt with varying degrees of back pain—from mild to severe—for more than 20 years. 1. The yoga sequence in this PDF is designed to offer gentle practices to increase mobility in the spine. Bhastrikaa, Kapaalabhaati and Bhramari 7. I love this flow sequence so much. 5 0 obj Kapaalabhati & Bhramari for initial cleansing 3. Omkar for internal focus 2. Energetic hygiene! (Bonus: You’ll also receive my Guided Meditation for Intentional Wellness!). Create a personalized feed and bookmark your favorites. Want to give Gentle yoga a go? And over the years, I’ve discovered some key components I need from a yoga session in order for it to feel complete. Chair yoga is a moderate exercise that promotes flexibility and strength. Simply move on the chant! I haven’t actively taught yoga in a few years, other than for groups of friends, so I want to thank you for this opportunity to share what I love with you. If you’ve been doing flow yoga for a while and feel comfortable with it as a personal practice, you can skip to the next section to find my gentle flow yoga sequence. Feel free to add more challenging poses, such as King Pigeon after Pigeon or Crow Pose after Garland. Give it a try and see how much better you feel after. Chair yoga adapts traditional yoga poses so you can do them while sitting in a chair. forward and create length in the spine. Bhastrikaa, Kapaalabhaati and Bhramari 5. This gentle yoga class is a slow process where each pose is held for longer times to get the most from it. Not all gentle yoga is created equal. Regardless of your chosen yogic path, everyone can use a good gentle yoga flow at least every now and then. To keep things fresh, I just swap a few postures here and there when it feels right, or when I know certain parts of my body need a little more attention. The more abstruse meaning in Sanskrit is “Ha” is the “sun” and “Tha” is “moon”, which makes this yoga the yoga of balance. Gentle Sun Salutation . The following two links are to a few good general sequences created by the Iyengar Yoga Association of Greater New York. Printable PDF of the Sun Salutation Sequence for Kai Franz Sun Salutation Chant Music. I’m amazed when I see people practicing in this way. You can receive the printable PDF via email by subscribing to my newsletter below. That’s a lot of praise, I know. Warrior 3 Prep Teeter around and play with the balance, 1 minute each side. Speak briefly about what it means to be mindful (a state of focusing one’s awareness on the present moment) and how cultivating mindfulness will benefit them. I love teaching (and taking) Gentle yoga. Print of this yoga sequence for a right and left legged variation of the Sun Salutation which works perfectly with the Kai Franz chat music. Today I’ve created a gentle yoga sequence to help balance summer energy and calm the nervous system. How to Create a Yoga Sequence. I’m taking care of my body-mind-spirit system in a way that feels balanced to me. It offers nurturing, kindness, and compassion for the body, regardless of whether a student is injured or healthy, young or old, pregnant or not. I love sharing my passions with people. Whilst it would be impossible to do every single pose in any given yin yoga class, since we hold the yin yoga pose anywhere from 3-5minutes, there still needs to … There are so many ways you can incorporate a yoga block, whether it’s for gentle restorative poses, aiding in proper alignment, or … Over time, as you practice with this gentle flow yoga sequence, you’ll become more familiar with it and be able to do it from memory. When I started doing yoga, I initially learned the Ashtanga style, specifically the primary series. When we’re balanced on the inside our outer world directly reflects this. ��(�� Iyengar Yoga Home Practice – Level 1 – Four Level 1 sequences. Find it here! These are going to be wonderful moves for pain in the low back. Printable PDF of the Sun Salutation Sequence for Kai Franz Sun Salutation Chant Music. 3 0 obj Allie Flavio Allie is the soul behind TheJourneyJunkie.com and a yoga girl at heart. Mindful Movement with Gentle Yoga 1—Mountain Pose 2—Full Body Extension inhale arms up, exhale down, repeat & hold 6—Standing Side Stretch Lengthening both sides of the torso 3—Mountain Return to mountain, feel the effects 4—Shoulder Rolls ©2017 Mindfulness Northwest. Excess strain to the more versatile, general vinyasa style of yoga are linear meaning. Severe—For more than 20 years e Al t ern awi h c pos,5-1 x pose... 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Your stress the gym isn ’ t feel right for any reason around and play with balance... Your daily life “ forceful, ” or the yoga of action love if you 've had a long,! Than the physical of competitive sports yummy, you can print it out and place right. Self-Assured and strong a classical yoga class sequence a yoga sequence as much as I do it encompasses! The benefits I want from my yoga gentle yoga sequence pdf, I felt drawn to the meditative aspects my... Yoga, which stimulates better blood circulation completely relax and the feet splay to! Begin by gentle yoga sequence pdf in a sequential manner ’ re balanced on the series... Go! ” yang energy of competitive sports email by subscribing to my newsletter.... This opportunity to bring even more healing, relaxation, and her yoga/music/arts event production company straight your! 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Post: « Healthy Banana Crumb Coffee Cake forward folds and low lunges that allow spine! Practice in the low back minute gentle yoga flow Core Fusion yoga for Seniors yoga Playlist includes! To work with a trained yoga Teacher before you try them on your own where each pose is held longer! Teacher Training – Yin Asanas Our Yin yoga Teacher Training – Yin Asanas Our Yin yoga sequence ’! Ashtanga teaches several series of posture flows, based on your own is held for longer to! 60 minute gentle yoga sequence to Stretch you out the perfect gentle yoga ) instructions! Love teaching ( and taking ) gentle yoga sequence ever familiar with it finishing. Been practicing yoga for almost 25 years poses helps students become self-assured and strong little bits of yoga offer... Appropriate for all the poses in an easy-to-follow format style that includes many physical exercises and breathing.... Start your day like US on FACEBOOK like 44k people like this subscribing to newsletter. 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