Asana Sequences - iHanuman Rather, it’s designed to break down the elements that comprise good, skillful sequencing for Shoulderstand (Sarvangasana). This Shoulderstand sequence will prepare your chest and shoulders and help you find a more comfortable, soothing pose. Ashtanga Primary Series. A Step-By-Step Halasana and Sarvangasana Sequence. However, this sequence was inspired by Sivananda Yoga. Salamba Sarvangasana, or Sarvangasana for short, is known as the Mother of asana. Then put … The printable PDF includes suggestions on timings, props, and methods of working in the poses. Shoulderstand stimulates thyroid and boosts immunity; stretches neck and shoulders and also relieves stress. Paschimottanasna. C. Hold for 10 secon... added on 2019-10-01 by a yoga-teacher-in-training A Step-By-Step Halasana and Sarvangasana Sequence. Lie on the floor, knees bent, toes pointing towards the wall. 2 Sequence depression - S V E J A R Niralamba Sarvangasana - Yoga Sequence Builder for … Eka Pada Sarvangasana - Yoga Sequence Builder for Yoga ... The body in the Urdhva Dhanurasana (Wheel Pose) pose is curved to look like a wheel. The Legs are extended.1. Sarvangasana If you feel any strain or stress in the neck then come back to normal state. It was a historical sequence of letter correspondence on Sarvangasna between Sri Mahatma Gandhiji and Sri Kuvalayananda. Sequences It’s only intended for students and teachers who are already proficient in this posture. In 1926, Sri Kuvalayananda published a research article on Sarvangasana in his Yoga journal Yoga Mimamsa, Dr. Paul Brunton in How To Do Shoulderstand Pose Repeat to the other side and return to Sarvangasana then back to … You’ve shown up and made the efforts. The benefits of Sarvangasana are more, but it is a little difficult to do postures. Salamba Sarvangasana Once secure lift legs towards the ceiling. Celebrate your wins. Be sure that the surface of the blankets is large enough to fit elbows, upper arms and top of shoulders. Posted by Sequence of Asanas at 7:16 AM. Move the back towards the front of the body and lift Surya Namaskara B – 3 Switches. (Do not turn head) To release: remove hands, gently roll down and hug knees into the chest. Sarvangasana or shoulder stand is a yoga asana in which whole body is balanced on the shoulders. Advertisements. Restorative Sequence. Garudasana – Eagle Pose 10 Breaths. Home sequence 1. Actions: From Halasana or Ardha Halasana. What is Sarvangasana (Shoulder Stand)? Other forward bends may be added between 11 and 12 but after “a”. We’ll call it a 5-step sequence planner (it’s applicable to any other posture). Savasana. Yoga Sequence : Hip Openers Supta Badha Konasana Adho Mukha Virasana Adho Mukha Svanasana 3 legs Downard dog Parsvottanasana Virabhadrasana II Utthita Parsvakonasana Utthita Trikonasana Virabhadrasana I Parivrtta Trikonasana Utkata Konasana Ardha Chandrasana Malasana Baddha Konasana Upavistha Konasana Parsva Upavistha Konasana Ananda Balasana B. Shoulder Stand (Sarvangasana) Shoulder Stand — Sarvangasana (Sar-van-GAHS-uh-nuh) — is a staple inversion posture. The added benefit is that, as the leg extends sideways, your abdominal muscles enjoy a … This pose can be incorporated into a restorative sequence, can be used as part of your cool-down, or can serve as a replacement for the full pose if you are not ready or unable to go into it. Headache Sequence page 1. 4. Just as the full variation, Eka Pada Sarvangasana is generally done towards the end of a sequence, as the mind and body wind down. Sarvangasana is the Mother of asanas. Advanced Yoga Sequence: Peak Pose Yoga Sequence with Urdhva Dhanurasana and Sirsasana. The Level 1 sequences are geared more toward general beginning level students, and the Level 2 sequences are geared toward students with more experience in the Iyengar Yoga system, including experience in Sirsasana (head balance) and Sarvangasana (shoulder balance). Savasana. Urdhva Baddhangullyasana. If you’re not regularly practicing Shoulderstand, please learn the pose in the presence of a qualified instructor. Breathe and hold 4-10 breaths. Find a position where you can balance the legs over the head and relax the leg muscles, using as little effort as possible to be still. Exhale and take the right leg straight up towards the ceiling. Duration is a very important factor. Then … Active sequence: Paschimottanasana – Halasana, 6 rounds Sarvangasana, 3 minutes Setu Bandha Sarvangasana, feet on chair seat, one minute Setu Bandha Sarvangasana, straight legs, legs in Supta Baddha Konasana, 3 minutes Savasana, with eyes open, 3 minutes. Roll the inner left thigh back and keep the outer right hip lifted. July 28, 2018 | Sequences | Permalink. 3. Bring your feet straight over nose and keep the legs firm. For those seeking relaxation, anxiety reduction, and increased flexibility, gentle yoga sequences are indeed the route to go. 2. Explore the benefits of shoulderstand, how to safely apply props, and which counterposes are best and why, as well as contraindications and the subtle dynamics of this posture. Sign-Up to View Sequence and Complete Cues A. Sarvangasana is a combination of three words, ‘Sarv’ = all, ‘anga’ = part of a body, and ‘asana’ = pose. ... Sarvangasana 10 min Halasana 5 min Sarvangasana Cycle 5 min ( Light on Yoga plates #234-271) Setu Bandha Sarvangasana (supported) 5 min Viparita Karani (at wall) 5 min Savasana (w/ Ujjayi or Viloma pranayama) 10 min. Step 3 Inhale and lift your bent knees toward the ceiling, bringing your thighs in line with your torso and hanging the heels down by your buttocks. Eka Pada Sarvangasana helps boost energy in the body and hence can be included in flow yoga sequences. The below cues and yoga sequences added by yoga teachers show multiple ways to do Eka Pada Sarvangasana depending on the focus of your yoga sequence and the ability of your students. July 28, 2018 | Sequences | Permalink. Halasana. 3 minutes of extremely powerful Manipura Chakra Music. Adho Mukha Dwi Pada Upavistha Konasana x 10mins. It is recommended to stay in Sarvangasana and its variations, one and a half times longer than the duration of Sirsasana and its variations. Because of an old neck injury, Salamba Sarvangasana used to be quite difficult for me. This sequence is for those who have a solid foundation in a yoga practice. Surya Namaskara - sun salutation. 2-3 Minutes. What is Supported Setu Bandha Sarvangasana? To release: bend the knees back to the head, and carefully and slowly roll the spine back onto the floor.Breathe and hold for 2-4 breaths. Sarvangasana is known by other names too viz. It gets its name from Sanskrit words. Beginners may have some trepidation doing the pose in-home practice unsupervised because it is an inversion. Just like Sarvangasana, this pose strengthens the core muscles that support the weight of the body and increases blood flow to the brain, cooling and energising the mind simultaneously. Benefits + Contraindications. Parsva Adho Mukha Pavanmuktasana x 10mins. Variation of Setubandha Sarvangasana with the legs in Baddha Konasana – a block under the sacrum and the outer edges of the foot to the chair Setubandha Sarvangasana – with two bolsters lengthways With the back on the floor, the back of the head, neck and shoulders remain on the floor. Eka Pada Sarvangasana (One-legged Shoulderstand Pose) is a more asymmetrical version of the Sarvangasana and allows you to focus extra on opening your hips and cultivating strength and flexibility in the hamstrings. Utthita, Urdhva Hasta, Padangustha, Adho Mukha is omitted.) Sarvangasana, (shoulderstand), the mother asana. Releasing from the relaxing pose of Savasana Variation Bent Legs, place the hands below the hips close to the lower back. Where Headstand has the shoulders flexing forward, Shoulder Stand has them extending, with your hands supporting your … Please find another sequence to warm up your body and prepare for these poses before spending the time upside down. Extra tips to balance Manipura. As a mother strives for harmony […] The following are done quickly sitting down: Paschimottanasana – (Dandasana, Urdhva Hasta Dandasana (extending the arms upwards while in Dandasna), Padangusthasana Dandasana, coming forward catching the big toes) and then to Paschimottanasana. This is the sequence I taught in the beginner class on Monday, 22nd April. Angular Utthita Trikonasana for Hurting Femurs & Hip Dysplasia Anantasana. Other standing poses may be added between 11 and 12. Posted on 29 April, 2013. A Step-By-Step Halasana and Sarvangasana Sequence. Headache Sequence page 2: Proudly powered by Weebly. Posted by Sequence of Asanas at 6:09 AM No comments: One Foot to the Side in Shoulderstand. What is Supported Setu Bandha Sarvangasana? Breathe deeply and hold this posture for 30-60 seconds. 16. ... Setu Bandha Sarvangasana. Photo 1: Set-Up: Place at least 4 properly folded blankets on top of each other with the rounded fold towards the wall. 17k followers . . Parsva Halasana . It optimizes the function of the thyroid hormones secreted by the thyroid gland. This Shoulderstand sequence will prepare your chest and shoulders and help you find a more comfortable, soothing pose. This advanced inversion sequence of Shoulderstand (Salamba Sarvangasana) and variations is for students who already practice shoulder stands due to the long time in the pose. 2 Sequence depression. Setting up for Salamba Sarvangasana: Beginners sequence: Relaxation sequence. Once there, you will experience a long hold of straight shoulderstand followed by a variety … January 6, 2018 | Sequences, Yoga Corner | Permalink. Bend your knees and take your legs into Halasana so your feet touch the floor behind you. Matsyasana Lie on your back with knees bent. Shoulderstand (Sarvangasana) How to do the shoulderstand. Beginner Class on 29th April: More Standing Poses! Tadasana – feet hip distance apart 4. Triangle Pose (Trikonasana) is a heating yoga pose that fires up Manipura chakra (Solar Plexus), strengthens the core, and creates focus. Salamba Sarvangasana (shoulder stand) is a cooling pose which pacifies the nervous system. Created by: Sara Pope Agelasto
This sequence was inspired by Sarah Power's, "Yin Yoga Session for the Lung, Heart and Intestines" from her book. To begin, roll up one blanket. The inversions are also contraindicated for glaucoma. For this class you'll need: blankets, strap, 2 yoga mats; (optional) chair. Put the entire body weight on the shoulders, not on your head and neck. Adho Mukha Virasana. If your feet don’t reach the floor, use the wall or a chair to support them. “The importance of Sarvangasana cannot be over-emphasized” BKS Iyengar writes in Light on Yoga. Thank you to the following websites for the yoga health benefits for each of the asanas listed in this 10 minute yoga sequence: Yoga Journal, Elephant Journal and Yoga Wiz. Sarvangasana Yoga Sequence for Shoulderstand. Tadasana. Sarvangasana or shoulder stand is a yoga pose wherein the whole body is balanced on the shoulders. Adho Mukha Virasana (knees apart, big toes touching, extend trunk and arms forward) 3. Sirsasana (headstand) and Sarvangasana (shoulder stand) acts on surya mandala and Chandra mandala. A Step-By-Step Halasana and Sarvangasana Sequence. Other back bends may be added instead of “b”. Adho Mukha Virasana x 5mins. Shoulderstand is a risky posture because your neck is placed in a vulnerable position. BADDHA SARVANGASANA (Folding Lotus in Shoulder Stand) A. Sarvangasana is good for the entire body. Keeping the legs bent; place the feet on the wall in a Tadasana stance hip with apart. Padangusthasana (big toe folded pose) Pada Hastanana (folded hand pose) Eka Pada Paripurna Vrishchikasana – One legged Stretched out Scorpion. Apr 8, 2016 - Sarvangasana prep? Shoulderstand Pose (Sarvangasana) tones the core and leg muscles, brings deoxygenated blood back to the heart, and strengthens the upper body. These bridges reflect the actions of the standing leg in Ardha Chandrasana. Next chakras 4 Yoga to open the heart chakra 5 Yoga for self expression. Forming part of the advanced yoga sequences, Niralamba Sarvangasana (Unsupported Shoulder Stand Pose) helps in strengthening the abs and core muscles, the psoas muscles, as well as the leg muscles. The practicing of Sarvangasana helps to release stagnant blood from the legs and abdominal regions, thus good for the health of these parts of the body. Step 1: Pose analysis Shoulderstand is a risky posture because your neck is placed in a vulnerable position. B. Inhale and lift the lower back off the floor while kicking the legs off the floor too to take the legs and the hips off the floor upwards. Home About Classes & … Setubandha Sarvangasana x 10mins. Keep the head, neck and shoulders on the floor, press the feet on the floor and raise the hips/buttocks off the floor.3. Supported Bridge (Setu Bandha Sarvangasana) Image: Canva. Sarvangasana is one of the advanced yoga pose packed with lot of health benefits. Align the little toes slightly in (toward the midline) from the outer heels. As a mother strives for harmony […] Sarvangasana - Candle Pose - TipsYoga It has a lot of balancing power. PDF file. Conclude the sequence with a guided relaxation and meditation. It is also a part of the Padma Sadhana yoga sequence. Supta sukhasana (simple cross leg over a bolster, blanket for head) 2. Immunity Booster Asana Sequence. Active sequenceSurya Namaskar, 6 rounds, depending on abilityAdho Mukha Vrksasana, 30 seconds to a minutePincha Mayurasana (or the preparation), 30 seconds to a minuteSirsasana, 2-3 minutesSupta Baddha Konasana, 2 minutesSetu Bandha Sarvangasana, 2 minutesUstrasana, 30 secondsViparita … November 2020 Svenja. Adho Mukasana – 2-3 Minutes. Anatomy Eka Pada Sarvangasana benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle (s) focus: Arms and Shoulders Upper Back Biceps and Triceps Core (Abs) Hamstrings Hips Neck Pelvic Complete Ashtanga Yoga Finishing Sarvangasana (Shoulderstand) Sequence plus left side Padmasana (Lotus) and Iyengar arm variations. Sarvangasana You can find this article translated into Spanish in Om Yoga Magazine (page 17). Yoga Moves. Sarvangasana. Respiratory Sequence & Six Poses to Maintain Healthy Organic Body: Sirsasana, Viparita Dandasana, Halasana, Setu Bandha Sarvangasana, Salamba Sarvangasana, and Viparita Karani . This is an ongoing project, my plan being to constantly update the videos presented here with newer, more accurate and hopefully more accomplished presentations of the Sequences and subroutines in Srivatsa Ramaswami's book, as well as adding notes to the individual postures and sequences. Turn your thighs out about 45 degrees so that they are externally rotated. From the Ramamani Iyengar Memorial Yoga Institute, We have received requests from various associations and teachers for a sequence of practice for. Yoga Rest for Groins . Vinyasa Yoga. Since the entire weight and balance of the body are maintained by the neck, shoulders, abdomen, and pelvis, these get strengthened too. While initially some effort is required to maintain the lift, with practice it becomes a a quieting and cooling pose. Press your tailbone toward your pubis and turn the upper thighs inward slightly. Yoga Chikitsa (योग चिकित्सा, Yoga Cikitsā) is the Sanskrit (संक्सृत्, Saṁksr̥t) name for the primary series sequence and it can be translated as Yoga Therapy. Eka Pada Sarvangasana is a more asymmetrical version of the full pose and allows you to focus additionally on opening up your hips and cultivating strength and flexibility in the hamstrings. This pose can be incorporated into a restorative sequence, can be used as part of your cool-down, or can serve as a replacement for the full pose if you are not ready or unable to go into it. Step 1: Pose analysis. Placing the elbow on the floor, use the elbow to pivot the body around so you end up being perpendicular to the wall, with the buttocks still almost touching the wall and the head resting on the floor. This asana targets abs, neck & upper traps and shoulders, and also involves chest, spine and upper back & lower traps muscles. Dwi Pada Viparita Dandasana – cross bolster x 5mins. Raise the buttocks and slide your hands, palm facing down, under the body. Salamba Sarvangasana is a combination of two words: Salamba (Sa – with + alamba – Support) means “with support”; Sarvangasana (Sarva – all + anga – limb + asana – pose) means the “pose comprises all body limbs”. Iyengar Yoga Home Practice – Level 2 – Four Level 2 sequences. July 28, 2018 | Sequences | Popular; Recent Tags. Here are a few general pointers on how to do bridge pose: Practice A Few Rounds. It drains stagnant blood from the legs and abdominal organs thus good for the functions and health of the entire body. Stay in this squeeze and inversion for about 10 seconds. 1. Sup Yoga. Salamba Sirasana II. Celebrate! Building Courage with an Open Heart: Backbend Sequence Seated and Supine Set In this first section, the seated and supine poses prepare the upper back (dorsal spine), shoulders, and chest for backbends. Sarvangasana to Bhekasana Good for the Back . January 6, 2018 | Sequences, Yoga Corner | Permalink. Pressing strongly into all for corners of the feet, lift the pelvis up towards a modified version of Sarvangasana. Adho Mukha Vrkasana 3 holds. sarvangasana for beginners - sklep.ultimateproducts.pl Lie flat on the floor keeping the arms by the side of the body. Eka Pada Sarvangasana helps boost energy in the body and hence can be included in flow yoga sequences. It is generally done towards the end of a sequence as the mind and body wind down. The sequence is so designed to work up to the final, classical pose Supta Padangusthasana I. Pressure. Take a few breaths focusing on lifting and broadening the chest area, then a few breaths ... Salamba Sarvangasana with Backbend Benefits Known as the Mother of asana, it is considered one of the most important of all poses. Learn Iyengar yoga for immune system support in this step-by-step sequence. The benefits of Ashtanga yoga primary series is that it supposed to purify and heal the body. Walk your hands up your back (toward the floor) without letting the elbows slide too much wider than shoulder width. Keep your eyes open during the sequence. Typically Sarvangasana (Shoulder Stand) is practiced before Halasana since Halasana puts more pressure on your spine. Savasana. It strengthens the spine and core muscles. ‘Sarv’ means all, ‘anga’ means part of a body, and ‘asana’ is posture. … From the reclined position, bend your knees and place your feet on the floor hip-width apart. Geometry: In this inverted pose, all my limbs are supported on my upper arms and shoulders. Do 4 times. This website is written as a means to assist in the practice of asanas for all students of yoga.It is meant to be used as a tool to inspire you to constantly improve and experience the evolution of your yoga sadhana.The information is recorded from our practice but is based on the inspiration of our teachers and yoga Masters, BKS Iyengar, Geeta and Prashant Iyengar (Pune, India). This is a 20-minute class for the heart chakra. One leg stays in line with the hips and shoulders and one leg extends overhead in halasana. This yoga pose works on the neck, shoulders, back, legs and hips that need to be strong for effective practice of Sarvangasana. Ardha Halasana (Half Plough Pose): This yoga pose strengthens the lower abdominal muscles and removes any excess fat or gas. “It is one of the greatest boons conferred on humanity by our ancient sages. -Alicia Sequence I Tadasana Utthita trikonasana Utthita parsvakonasana Prasarita padottanasana Uttanasana Adho mukha svanasana Adho mukha virasana Sirsasana Salamba sarvangasana Halasana Janu sirsasana The bija mantra or seed sound for Manipura Chakra is RAM. Bending the knees close to 90 degrees and place the feet flat against the wall. Uttanasana. A Step-By-Step Halasana and Sarvangasana Sequence. Sarvangasana prep? Adjust your arms and shoulders, then take your hands to your back. 23. Supta Padangusthasana . Parsvaikapada Sarvangasana. Setu Bandha Sarvangasana (Bridge Pose) With the Legs Externally Rotated. 3 Regenerative Sequence. Square your hips toward the front end of your mat. Traditionally, all Parsva Sarvangasana variations are done on the right side first to energize and contract the ascending colon, then on the left side to help contract and flush out the descending colon. In the Iyengar system, we do not follow Sarvangasana with Sirsasana as is done in some other systems of yoga. While initially some effort is required to maintain the lift, with practice it becomes a quieting and cooling pose. The back of my head is on the ground. Gallery Restorative Sequence Sequences, Yoga Corner. 5. A sequence of gentle yoga styles can be 45 to 60 minutes long comprised of beginner-level poses. We’ll call it a 5-step sequence planner (it’s applicable to any other posture). As in full version, Eka Pada Sarvangasana is usually performed at the end of a sequence, as the mind and body wind down. An example of a fairly strict rule is that, in the Iyengar system, Sirsasana should be followed at some point in the sequence either by Sarvangasana, or by a similar pose to lengthen the neck such as Setu Bandha Sarvangasana or Halasana. I have great sympathy for students who struggle with Salamba Sarvangasana (Shoulderstand). For exclusive access to all our stories, including sequences, teacher tips, video classes, and more, join Outside+ today. Chair Savasana x 10mins. Ardha Halasana x 10mins. The Iyengar method has an extensive range of poses to draw upon during times when you are looking to boost your resilience against infections.We are all currently dealing with high levels of stress and anxiety about our own health and wellbeing, as well as the welfare of … Hold shoulderstand as long as feels comfortable. Some of the inversions and variations should not be attempted without guidance from a certified Iyengar teacher. Yoga Flow. March 27, 2020 By Yoga St. Louis. Come into the pose one leg at a time to maintain the lift of your rib cage. Sitting sideways, try to align your buttocks against the wall. It is also a part of the Padma Sadhana yoga sequence. Inhale/Exhale 1 Easy Pose Sukhasana 2 Revolved Easy Pose Paschimottanasana. Salamba Sirsasana (headstand) is a heating pose because it stimulates the nervous system along with the prana. Contraindications: One should avoid Sirsasana, Sarvangasana, and other inversions during menstruation. Shoulderstand (Sarvangasana in Sanskrit) is a beginner yoga pose that belongs to the inversions category. Let’s use the Sarvangasana (Shoulderstand) to illustrate the process of class planning for maximum benefit and minimum risk. This practice is centered around shoulderstand, and the qualities of nurturing, discipline, laughter, and love. Yoga for immune system support . Whether you go through the whole sequence, or simply made it to the mat, you are winning! Jason Crandell Yoga Method. Salamba Sarvangasana (variation) This blanket setup is different from the typical Shoulderstand. Sarvangasana has three words in it: 'Sarva' meaning 'Entire', 'Anga' meaning 'Body part' and 'Asana' meaning 'Pose'. This translates to 'All Body Parts Pose'. Sarvangasana also known as Shoulderstand Pose is called the "Mother of all Yoga Poses" because it benefits the entire body and also mind. Below are two recommended sequences. Setu bandha sarvangasana is a terrific way to get a deep frontal stretch and prepare for more advanced backbends by adding it to your yoga practice. Prepare yourself for this asana by doing a few other yoga sequences in order to open up your muscles. Neck and lower back exercise can be done before doing the shoulder stand. Relieve spinal stiffness, if any, before getting into this intensive asana. Always perform Sarvangasana in the supervision of a yoga expert or instructor. The ascending colon to the lower back through two to three Rounds bridge! 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Always perform Sarvangasana in the neck then come back to normal state reclined position, bend knees. The feet, lift the pelvis up towards a modified version of Sarvangasana more comfortable, soothing.!: //jasonyoga.com/2016/04/01/shoulderstand-sequence/ '' > Sarvangasana < /a > Setu Bandha Sarvangasana Savasana hips/buttocks off the.. It supposed to purify and heal the body in the Urdhva Dhanurasana ( Wheel pose Eka. And other inversions during menstruation ascending colon to the mat, you are winning: Canva it stagnant.: //yogauonline.com/yoga-practice-tips-and-inspiration/peak-yoga-pose-sequence-illuminate-your-ardha-chandrasana '' > Sequences < /a > Sarvangasana < /a > Parsvaikapada Sarvangasana spinal stiffness, if,. Folded blankets on top of shoulders all for corners of the most important of all poses supervision of sequence. Sequences, yoga Corner | Permalink Iyengar writes in Light on yoga for self expression 5 yoga immune... Legs and abdominal organs thus good for the entire body weight on the floor and raise hips/buttocks. On yoga pose in-home practice unsupervised because it stimulates the nervous system to. Of “ b ” correspondence on Sarvangasna between Sri Mahatma Gandhiji and Sri Kuvalayananda you find a more,! Pose, exhale and bring the legs and abdominal organs thus good for the back //www.vishwamuktaayurved.com/sirsasana-and-sarvangasana-the-king-of-all-asanas/ '' > sequence /a. “ b ” case replace number 14 with long supported Setubandha sarvangasana sequence shoulders not... The Mother of asana, it ’ s only intended for students and teachers a! Yoga Sequences in order to open the heart chakra 5 yoga for self expression buttocks and slide your to! Before doing the shoulder stand ) is a heating pose because it is considered of... Open the heart chakra 5 yoga for immune system support s applicable to any other posture.... Legs down and hug knees into the chest Iyengar yoga < /a > Sarvangasana ( Shoulderstand < /a > to... Folded blankets on top of each other with the prana arms forward ) 3 in.
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