Yoga for weight loss in a month. Can you lose weight by doing yoga? Kapalbhati exercise - light fire breathing

The question of the effectiveness of yoga for weight loss is relevant for many - both for those who are going to go to their first practice, and for those who are already involved in yoga or another form. physical activity. But a rare instructor will give an unambiguous answer to this question, because the effect of yoga on the body depends not only on the ideal performance of asanas, but also on many other factors - the right direction, nutrition, instructor, breathing exercises and so on.

About what yoga is, how to treat it and what you need to consider when organizing your classes, AiF.ru told a professional Kundalini yoga teacher Irina Nelson.

Milich Maya, AiF.ru: Can yoga help you lose weight?

Irina Nelson: Yes, sure. But before choosing this particular method of solving problems with overweight It is worth understanding what yoga is. Yoga is a system of self-knowledge. There are many types of yoga. If you want to lose weight with yoga, then know that the reasons excess weight concern not only the physical body, they can be laid deep in the subconscious, or, as yogis say, in subtle bodies. These include: the emotional body, the mental and several others. The cause of the disease sometimes appears long before its physical manifestation. Psychologists often say that being overweight is a subconscious fear, a desire to isolate oneself from the world. And in this case, yoga can change the vision of our world, daily habits, and you will be surprised how your body will change.

Where to begin?

- Which direction among all the variety of styles is better for those who are aimed at losing weight?

- Overweight people need to start with simple yoga practices, as they may have various health problems associated with fullness - pressure, cardiovascular diseases, diseases of the spine. And, of course, intensive breathing practices are not suitable for them, and also, due to the lack of appropriate training, some exercises that require flexibility. Therefore, I recommend carefully starting with the first steps of hatha yoga. An experienced teacher will always tell you which exercises to avoid, because in yoga there are exercises that lower or increase blood pressure. Outstanding teacher and yogi iyengar was very demanding of his students, so Iyengar yoga requires endurance. In yoga, in general, there is a hard demanding approach, it is called the principle of the father, and a soft one is the approach of the mother, when the student does something rather for his own pleasure.

How to find your teacher? What would you recommend to pay attention to?

- You need to pay attention to intuition, how pleasant and comfortable this person is for you. With a good teacher, you will rush to the lesson with impatience and anticipation of pleasure. If you force yourself to study, then this is probably not your teacher. You fall in love with a good teacher, become one. In addition, it is important to consider what style is close to you. Some who lack willpower love it when the teacher is tough enough to force them to study. And some for a soft approach. You need to combine these factors, and then you will find your ideal teacher and love yoga forever.

Where to go?

— How do you feel about such practices as Bikram Yoga and Hot Yoga? After all, they are just aimed at losing weight, but are they effective and not dangerous?

- Any type of yoga is effective, but you must take into account your level of preparation. Plus, look at exactly how much excess weight you have - 3-5 kg or a high degree of obesity. Naturally, in the latter case, I would not recommend starting with Bikram Yoga and Hot Yoga. Because these exercises in 100% of cases will lead to aggravation of pressure problems, if any, or to disruption of the cardiovascular system. You should not experiment, otherwise you can harm yourself.

Besides, someone loves active exercise- and they need dynamic yoga, someone needs relaxation due to low stress resistance, and then it is better to choose practices that contribute to deep relaxation. And someone generally loves the philosophical aspect, mantra yoga (chanting mantras) or bakti yoga (serving a beloved deity) is suitable for them.

I repeat, there are a huge number of types of yoga, as many as there are people. And the fact that yoga is suitable for everyone is absolutely certain, but it is extremely important to determine your type, to soberly assess your capabilities. This is what will help you find your favorite yoga or a combination of practices that will lead to improved health, pure consciousness, not polluted by the external information environment, and, as a result, peace of mind.

— Are there special yoga classes for very fat people?

Such classes exist. For example, there is the ancient science of Ayurveda, which allows you to identify diseases in the deep layers, at the cellular level, and with the help of cleansing practices different kind harmonize all body structures. As a result, a person discards unnecessary pathological formations in the form excess fat and toxic substances. Recently I was in the Ayurvedic center "Atreya", where before my eyes there were changes in a man who looked very obese. Doctors, having found out the type of his body, way of thinking and habits, prescribed him the right treatment. This type of yoga is many thousands of years old. And only now it comes into our lives.

Organization of classes

Is it obligatory for those who practice yoga to give up meat and stick to a vegetarian diet?

I would rephrase. Anyone who decides to become a vegetarian should do yoga. Because you can’t refuse meat just like that from scratch, once waking up in the morning. The fact is that when a person refuses meat, he must own yoga techniques, allowing you to compensate for the energy of roughage, which includes meat, in particular its red varieties. With the help of asanas and breathing practices, you can fill your body with energy of a much higher quality than the energy that we get from rough food after killing a living being. That is why for many who decide to give up meat, the expected effect does not occur, because this step is not supported by anything.

- Many people who attend yoga classes in groups do not like breathing exercises and feel that they are useless. Is it really?

Breathing exercises are a powerful additional source of vital energy, which in yoga is called "prana". With the help of breathing exercises, you can treat and mitigate the course of such serious diseases as asthma, bronchitis, sinusitis. Most people use only the upper clavicular breathing, depriving themselves of the huge reserve of energy that can come with the right breath.

Does yoga have contraindications?

- Of course, with any kind of physical activity you need to be careful. It is important to avoid those exercises and asanas that can lead to injury due to overdoing or pre-existing injuries, so be careful with microtrauma of the knees, joints and be sure to warn teachers about previous injuries.

How long can the path to perfect body?

How long the path can be depends on the flexibility of the mind and the degree of awareness of a person who has decided not only to lose weight, but also to balance all the systems of his body.

Yoga classes for weight loss are very popular now. But if for some they turn out to be a panacea and turn into a way of life, then for some reason they do not work for others. What are the components of success and what style of yoga to choose to lose weight?

What is yoga?

Yoga is ancient philosophy, which came to us from India, preaching a special system of values aimed at achieving a person's state of spiritual and mental exaltation. Enlightenment can be achieved through strengthening the body and spirit with the help of mental and physical practices.

Today, few people go into the philosophical side of the doctrine, many take into service only the system exercise called asanas. Nevertheless, yoga classes help to know the possibilities of your body, to temporarily escape from the worldly bustle and look deep into yourself. Working on his body, breathing, a person trains endurance, concentration, becomes resistant to stress and gradually comes to a change in consciousness and lifestyle.

Benefits for physical health

Many diseases are caused by stress. Constant stress can lead to hormonal disruptions, nervous disorders, improper functioning of the immune system. That is why it is so important to learn how to control yourself, switch your consciousness, tune in a positive way.

If we talk about the physical aspect of classes, then yoga develops endurance, trains flexibility, stretching, and helps to gain harmony.

5 reasons to do yoga for weight loss

People who practice yoga regularly confirm its effectiveness for weight loss. A number of factors contribute to this:

Most of the asanas are static exercises with a change of positions, which involve the maximum tension of all muscles, including deep ones, to maintain the balance of the body.
A special breathing technique speeds up metabolic processes in the body by almost 30%. This happens due to the saturation of the body with oxygen, which breaks down the cells of adipose tissue. Food begins to be digested faster, and the feeling of hunger does not arise, but an unprecedented surge of energy is felt.
Yoga teaches you how to deal with stress. Often it is stress that causes the need to “seize” problems.
Yoga classes reduce the level of cortisol - a stress hormone that provokes the deposition of excess fat, especially in the abdomen, and spikes in blood glucose.
After classes, sleep normalizes, and for weight loss it is important to get enough sleep.

What results should be expected

Many are skeptical about yoga as a means of losing weight, citing the fact that an hour-long workout burns an average of one hundred and fifty to two hundred calories, while a similar in duration power training will burn from three hundred to five hundred.

Yes, the result will not be fast, the first changes can be seen in 2-3 months regular classes. Scale readings on initial stage many will be disappointed. But weight loss will definitely occur, but not as rapidly as many would like. Even if the weight remains in place, the volume of the body will decrease by several centimeters, and the muscles will gain relief. This means that adipose tissue will gradually be replaced by muscle.

This is not only and not so much burning calories. The meaning of yoga is to find harmony between consciousness and physical condition body. A person becomes more receptive to all the processes taking place inside his body, and gradually comes to the need to change eating habits, reconsider the system of relationships with people and the way of life in general.

Indications and contraindications for classes

Getting rid of extra pounds, of course, has a positive effect on health. Yoga will help not only to reduce weight, but also to cope with many ailments. These activities will be helpful:

with problems with the spine;
joints;
changes in blood pressure;
digestive disorders;
diseases of the genitourinary sphere;
nervous tension against the background of constant stress, including insomnia and chronic fatigue.

It is worth giving up classes altogether:

with mental disorders;
organic lesions of the heart, including defects, tachycardia, atrial fibrillation, aortic aneurysm, myocardial dystrophy;
blood diseases;
craniocerebral injuries;
oncological diseases.

You need to temporarily refrain from doing yoga:

when taking drugs in large quantities;
exacerbation of any chronic diseases;
after operations;
abnormally low or high body temperature;
taking a course of massage;
after a bath or sauna (you can start exercising no earlier than after 8 hours);
on a full stomach.

What types of yoga exist and what to choose for weight loss for beginners?

The main question that torments beginners who decide to do yoga is which direction to choose? Indeed, there are many styles of yoga, and their choice depends on what goals you want to achieve.

If the main goal is weight loss, then Bikram yoga and Ashtanga yoga will be the most effective here, although, according to by and large, in the end, all types will help to lose weight.

Bikram yoga (also called “hot” yoga) is a type of hatha yoga and consists of 26 dynamic asanas and 2 breathing exercises that must be performed in a well-heated room with high humidity. Such workouts can burn up to 700 calories per session. The downside is that not all schools can create the necessary conditions for this, so Bikram Yoga is not practiced everywhere.
Ashtanga yoga is a rigorous dynamic practice that allows you to form "dry" muscles. You can burn up to 600 calories in one session. This type of yoga involves the passage of a path consisting of eight steps. Each next level surpasses the previous one in its complexity. Asanas are combined with breathing practice (pranayama) and repetitive movements associated with breathing (vinyasas).
Hatha yoga is the initial stage of raja yoga, its purpose is to physical training body to meditation with the help of a complex of physical and mental practices that harden the body and spirit. This is a complex of static asanas that allows you to deeply work out all the muscles and speed up the metabolism.

Power or power yoga was developed in America in the mid-90s. It is based on Ashtanga yoga exercises, but the asanas are not performed in a strict sequence. Power yoga classes train endurance and give fairly quick results. At the initial stage, static hatha yoga exercises are used, while the muscles of the legs, arms, back and hips are well worked out, and muscle imbalance is leveled. At a more advanced level, when students are already in full control of their bodies, they begin dynamic exercises.
Kundalini yoga is a synthesis of static, dynamic, breathing exercises, meditations and mantras. The complex of all these practices allows you to awaken the energy of Kundalini, "dormant" at the base of the spine, and raise it step by step through the energy channels up to the highest sahasrara chakra.

Do some exercises with the teacher of kundalini yoga Alexey Vladovsky.

Video: kundalini yoga lesson for weight loss

Breathing yoga is a complex special exercises, aimed at holding the breath and the accumulation of carbon dioxide in the body, which helps to relax blood vessels. In relaxed vessels, blood circulation is normalized, which increases the overall tone of the whole organism. Short hypoxia accelerates the synthesis of enzymes that trigger oxidation processes in the body. As a result, metabolism is enhanced and metabolic processes are improved.

A video lesson from Karina Kharchinskaya will help you learn more about the principles of breathing.

Video: learning to breathe correctly

Finger yoga or mudra is based on the fact that on the palms and fingers there are acupuncture points associated with various organs. Regular exposure to these points helps to cope with stress, improve vision, hearing, speed up metabolism, alleviate many ailments, and also maintain the overall tone of the body.
Yoga in hammocks is perfect for people who have traditional exercises causes difficulty for a number of reasons, for example, with problems with the joints or diseases of the back. These exercises are useful obese people and women after childbirth. Classes take place in a special hammock, consisting of a canvas, equipped with additional handles and ropes for fastening. Indoors, the device is attached to the ceiling with carbines, and in the summer you can attach it to a tree or outdoor horizontal bar to practice outdoors.

What time of day is best to practice and what is the optimal duration of classes

Indian yogis begin their practices in the morning at dawn, and it is no coincidence. morning yoga Helps to wake up and energize for the whole day. It is the morning hours that are considered the best for yoga. Unfortunately, not everyone in the morning has time for full-fledged classes. Do not be upset: to perform morning asanas, 20-30 minutes are enough to increase blood circulation, start metabolism, warm up joints and muscles, and prepare the whole body for the working day.

Approaching the choice of exercises for a morning workout, especially for beginners, should be reasonable - in the morning there is a higher risk of injury. For morning complex slow stretching exercises that do not require much effort, such as cat pose or butterfly pose, are more suitable. Power and dynamic loads are best left for evening workouts.

What other exercises to choose for the morning complex, find out from the video.

Video: a fifteen-minute awakening complex from Katerina Buida

The optimal duration of a yoga session is from one and a half to two and a half hours, depending on the level of training. The length of the training time should be increased gradually. Be sure to exercise regularly, at least 3-4 times a week. At first, you should not exhaust yourself with daily exercises - the body, especially the unprepared one, needs days of rest.

Those who cannot fall asleep for a long time, and feel overwhelmed in the morning, should pay attention to a set of exercises before bed. To avoid problems with falling asleep, the room must be ventilated the day before, and the last meal should be 3 hours before bedtime.

You can start the complex with the Sirshasana exercise (headstand), but you need preparation for it: lying on your back, you first need to relax as much as possible, then slowly inhale and exhale, imagining how the air comes out of all parts of the body. Now you can go to the wall and stand on your head, trying to hold out in this position for as long as possible, ideally up to 3 minutes.

The Viparitakarani Mudra exercise, which is reminiscent of the “birch tree” familiar to everyone, is well suited before going to bed: from a lying position on your back, you need to tear your legs off the floor, while your elbows should rest on the floor, and your palms should rest on the lower back. In this position, you should linger for 2 minutes.

More yoga exercises before bedtime - in the video tutorial by Katerina Buida.

Video: evening complex "Sweet Dream" from Katerina Buida

What else you need to know about classes

Often women are interested in whether it is possible to conduct classes on “critical” days? Yes, menstruation is not a contraindication to yoga. During this period, only strength exercises, from twisting and bending back should also be refrained.

Clothing for yoga should be made from natural fabrics, loose and comfortable. Yoga shoes are not needed at all - it is better to practice barefoot, in extreme cases - in socks.

You need to train on an empty stomach. In the morning - before breakfast, in the afternoon or evening - 3-4 hours after eating. If unbearable hunger torments, shortly before class, it is allowed to drink a glass of juice, milk or tea.

There is no age limit for yoga classes. Children can be taught asanas from the age of 5.

Yoga for weight loss at home

It is better to start yoga classes with an instructor. But if there's no time to visit gym, you can practice at home with the help of video tutorials from experienced experts. Consider a few simple exercises for beginners, performing which are well worked out problem areas and extra pounds disappear.

Get rid of fat on the stomach and sides

Before performing asanas, a warm-up is always necessary. For this purpose, bending forward and to the side, turning the body to the right and left, rotating the hips are suitable. Now you can start static asanas.

Paripurna navasana

You need to sit straight and stretch your legs in front of you, connecting them together. The body with the legs should form a right angle.
Then the body must be tilted back by 45 degrees, and the outstretched legs should be raised so that the right angle is maintained.
Stretch your arms straight out in front to maintain body balance.
Hold in this position for 10 seconds.

Repeat the exercise 5 times.

Uttanasana

Starting position standing: spread your legs wide and straighten your back.
pulling up kneecaps up, tighten the muscles of the legs.
Taking a deep breath, simultaneously stretch your arms up and clasp your elbows.
Tilt the body down, trying to reach the legs with the forehead, while the hands should touch the floor. Tighten your abdominal muscles.
Hold this position for a count of ten.
Return to starting position.

Repeat the exercise 5 times.

Rdha navasana

Sit on the floor with your legs straight out in front of you.
Cross your fingers and place them on the back of your head.
On the exhale, tilt the body back, and tear off the legs from the floor by 40 degrees.
Hold this position for 10 seconds and return to the starting position.

Repeat the asana 5 times.

Savasana

Relaxation exercise to complete the complex.

Lie on your back, stretch your legs and arms out to the sides.
Relax the muscles of the whole body. Remain in this position for 20 minutes.

We work out the hips and buttocks

A few simple exercises will help to significantly improve the shape of the legs and tighten the buttocks.

"Flying Eagle"

Put your feet shoulder width apart right leg put forward, hands on the belt.
Squat low.
Rise sharply, as if pushing the body up, at the same time bend the right knee, bend the arms slightly at the elbows, while bringing the right back and pushing the left forward.
Hold in this position for up to 10 seconds.
Squat low again.

Repeat the exercise 10 times with a change of legs.

"Swivel chair"

Sit on the floor, put your legs in front of you, bending at the knees, rest your feet on the floor, place your hands on your belt.
Raise your legs so that together with the body they form an angle of 45 degrees, while spreading your arms to the sides.
Trying to keep the angle between the legs and the body, take both arms to the right, and legs to the left.
Then, without touching the floor with your feet, turn your legs to the right, and hands over your head to the left.

Run 10 cycles.

"Winged Legs"

Get on all fours, straighten your back.
Bend the left leg at the knee so that the heel is on the same level with the buttocks.
Straighten your right leg slowly and take it back.
Hold this position for up to 10 seconds.
Return to starting position.
Repeat the same with the change of legs.

Run 10 cycles.

Take more exercises for the hips and buttocks from the American fitness trainer Denise Austin, who has taken Ashtanga yoga and Pilates.

Video: a set of exercises for the hips and buttocks

Beautiful arms and a healthy back

Good posture always helps to look young and confident. It is also an indicator of back health. Get good posture can be done at any age, but a few simple asanas will help with this.

child pose

Get on your knees, connecting your big toes, and spread your knees shoulder-width apart.
Tilt the torso, placing it between the knees, while sitting on the heels.
At the same time, the hands are located shoulder-width apart, from the elbows to the palms, they are firmly pressed to the floor and stretch as far as possible.
Forehead touch the floor.
Without lifting the buttocks from the heels, slowly stretch the lateral parts of the body.
Breathing should be even.

Hold in this position for 1-2 minutes.

Downward facing dog pose

The previous asana is the starting position.
While inhaling, lift the pelvis up, straighten your knees.
Transfer the weight of the body to the legs, do not tear off the heels from the floor.
Tighten your hips, tighten your kneecaps.
The back and arms should form a single line.
The head and neck should be relaxed.
Breathing should be free.

Stay in this pose for 1 minute.

Lying on your stomach, stretch straight arms forward, press your forehead to the floor, and connect your legs.
On inspiration, mentally stretch the lower back, pull the buttocks to the heels.
As you exhale, raise your right arm and left leg.
On inspiration, return to the starting position.
As you exhale, raise your left arm and right leg.
Return to starting position again

Repeat cycle 3 times.

Now you can rest for a minute, and then complicate the task.

Repeat the exercise 3 times.

find out more exercise for the back from Katerina Buida.

Video: fifteen-minute back strengthening complex

A universal yoga complex from American trainer Jillian Michaels will help to work out all muscle groups at home.

Video: a set of exercises for all muscle groups

Principles of nutrition combined with exercise

Regular yoga practice can gradually lead to a change in eating habits. Yes, all yogis are vegetarians, but this does not mean that you should immediately adopt vegetarianism. Yoga teaches you to feel your body, and over time, you will want to eliminate obviously unhealthy foods from your diet. If you are not yet ready to radically change your eating behavior, then the use of certain foods should be limited and minimized.

Yoga is considered harmful:

Any meat - it has a lot of toxic substances that contribute to premature aging and cause aggression.
Any animal fats, including dairy products - they cause atherosclerosis.
Any narcotic substances, including alcohol, tobacco, tea, coffee, opium, hashish, marijuana and other drugs.
Any sweets, except for honey and candied fruits.
Any flour products, especially from yeast dough - they adversely affect the intestines.

In yoga, it is considered correct when:

60% of the diet consists of natural raw food: fruits, vegetables, greens, nuts;
40% is food that has undergone heat treatment.

By following this ratio, you can create a healthy menu for every day to your liking.

There must be some original greeting here. But, alas! I'm just glad that you stopped by to see me, dear friends. In today's article I will tell you whether it is possible to lose weight with the help of yoga. The article presents some types of yoga, highlights mandatory conditions for weight loss during yoga and so - a little bit of everything.

Since this is my blog, I will express my opinion (albeit subjective), based on my own knowledge and experience. To be honest, I am familiar with yoga, but only theoretically: in practice, I have never used this oriental gymnastics (we are now talking about gymnastics, and not about the broad concept of yoga?)

But in order to keep abreast of everything that is happening, I read quite a lot of sources of information, watched a video and even specifically talked with yoga trainers.

Andrey Kochergin

This is a public figure that I have been watching for a good six years now. In his video blog, he talked about a trip to India, where he experienced yoga in practice, not only as a gymnastics, but also as a teaching.

His conclusion is this: if you take only one side of the doctrine (that is, gymnastics), then this is a wonderful view. physical activity, improvements physical qualities Or, in our case, weight loss. But in a broader sense (meditations, spiritual and mental practices) they are not suitable for an Orthodox person. As he put it, the consciousness and perception of the universe breaks down, rearranging itself in a different manner.

Types of yoga

Other sources claim that there are many varieties of yoga. For example, static yoga although it requires a lot of energy, it is not suitable as a fat-burning gymnastics. For a whole hour, such activity burns only about 160 kcal. After the lesson, you eat two sweets and that's it - the lesson was wasted. Another type (Ashtanga yoga) in the same hour is able to burn twice as many calories as static yoga: in the region of 320 kcal.

But, for example, kundalini yoga - breathing exercises, aimed at accelerating metabolism and burning calories - it is much better suited for weight loss. Do you know the “vacuum” exercise, in which you strain both the abdominal muscles and internal organs, and even breathe in a special way? So, in bodybuilding this exercise came from yoga. By the way, I already wrote about the "vacuum" in my blog. Read if interested.

In this exotic gymnastics of similar exercises - the "sea". And each is aimed at accelerating metabolism - metabolism, due to which the burning of subcutaneous deposits occurs directly. It's not even a matter of motor activity. The whole “secret” lies in special breathing techniques: the absorption of a large amount of oxygen, which oxidizes adipose tissue, splitting it and turning it into energy.

As you can see, unlike aerobics, running, or our usual activities in gym, in fitness centers, yoga goes a slightly different way, although both of these methods of losing weight have the same goal - in fact, losing weight itself. Fitness focuses on burning calories through a lot of physical activity (although this also speeds up the metabolism, but not as much).

Yoga focuses on breathing - burning fat through a special breathing technique and a little physical activity (as in the case of the "vacuum" exercise).

In both cases, the metabolism improves, but in yoga more, in fitness a little less. In short, different ways to achieve the same goal.

But there is one "but"!

You won’t be able to lose weight with the help of yoga if you do it yourself (using video lessons, courses, or the like). To do this, you need to use the services of specialized trainers who will explain in detail, step by step, how to breathe, what to think about at this moment, what muscles to strain, where to bend or where to stand. Well, you know what I mean.

And, if, having come to the gym, you can independently deal with the treadmill and start running (losing weight), then in the case of yoga, only a few will do the same. Moreover, now the Internet is full of reliable, detailed and working programs and sets of exercises, using which you yourself can create a dream figure for yourself. By the way, you can find similar programs on my resource. But whether the yoga program will be effective is unknown, at least to me.

If I have tested the complexes I offer on myself and I can confidently say that they work, then I am not sure about yoga. How do you know that the proposed complex was written by a professional in the field of this oriental gymnastics?

Moreover, 95% of sources claim that weight loss through yoga is possible only in combination with proper nutrition. Judge for yourself. In this gymnastics, the movements are measured, smooth: what kind of fat burning can be here in the sense that we are used to? Only in tandem with a certain diet.

Refusal of heavy food

I didn't say, but yoga exercises stimulate the internal organs. Two trainers who did not know each other stated one thing: they can teach you to press your muscles on the internal organs so that later you do not want to eat something heavy: only light food. And this is another way to reduce weight.

Moreover, one of these trainers claims that he (and his students) can even feel nauseous if he eats long digestible food after class. For example, pork. It takes about 6 hours to fully digest and assimilate it, and not 2, as we all used to think. Special training techniques make you refuse such food. Unusual, but good.

Conclusion

As we can see, you can lose weight with yoga if you work out with a trainer or in a specialized center, in groups. Self-study will be ineffective.

There is nothing more to add. Better you ask questions in the comments. Also share this material on all social networks in which you sit, and subscribe to blog updates yourself.

Sincerely, Vladimir Manerov

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