Yoga is an age-antique technological know-how made up of different disciplines of mind and body. It has originated in India 2500 years in the past and is still effective in bringing average fitness and properly being to any person who does it regularly. The word yoga is based upon a Sanskrit verb Yuja. It means to attach, to culminate or to concur. It's the fruits of thoughts and frame or the end result of Jiva and Shiva (soul and the customary spirit). It's additionally a fruits of Purush and Prakriti (Yin and Yang).
The term Yoga has a totally large scope. There are numerous faculties or systems of Yoga. Dnyanayoga (Yoga through knowledge), Bhaktiyoga (Yoga through devotion), Karmayoga (Yoga via movement), Rajayoga (Royal or superb Yoga) and Hathayoga (Yoga by balancing contrary principles of frame). All of those faculties of Yoga are not necessarily very exceptional from every different. They are instead like threads of the equal fabric, entangled into each other. For heaps of years, Yoga has been looked upon as an effective way of self-improvement and spiritual enlightenment. All these structures essentially have this identical motive; best the ways of attaining it are little distinct for each of them. In its maximum famous shape, the time period Yoga has come to partner with the ultimate of these structures that's Hathayoga. For the reason of this text too, the term Yoga is used with the equal that means. Although, in terms of Philosophy of Yoga, that's at the cease of this text, the time period Yoga can have a broader scope.
Asana and Pranayama
Let's take a detailed take a look at the primary two additives of Hathayoga i.E. Asana and Pranayama.
A) Asana:
Asana manner acquiring a body posture and preserving it as long as one's frame allows. Asana, whilst performed rightly in keeping with the policies discussed above, render great physical and mental benefits. Asana are appeared upon as the preliminary step to Pranayama. With the exercise of Asana there may be a balancing of contrary principles in the body and psyche. It also facilitates to take away inertia. Benefits of Asana are more suitable with longer upkeep of it. Asana must be strong, constant and pleasant. Here is the summary of preferred regulations to be accompanied for doing Asana.
Summary of policies:
1. Normal respiration
2. Focused stretching
3. Stable and best postures (sthiram sukham asanam)
4. Minimal efforts (Prayatnay shaithilyam)
5. No comparisons or competition with others
6. No jerks or fast actions. Maintain a gradual and consistent pace.
Each asana has its personal benefits and a few common advantages including stability, flexibility, higher hormonal secretion, feeling refreshed and rejuvenated. It's a misconception that an Asana (Yoga stretch) needs to be tough to do to be able to be useful. Many of the very best Asana render most of the not unusual benefits of Yoga to their fullest. Besides, the splendor of Yoga is in the truth that at a now not-so-best degree most of the blessings are nevertheless available. That way even a amateur benefits from Yoga as a good deal as an expert.
In their quest to discover a strategy to the miseries of human body and thoughts, the founders of Yoga located a part of their answers in the nature. They watched the birds and animals stretching their our bodies particularly style to dispose of the inertia and malaise. Based upon those observations, they created Yoga stretches and named them after the birds or animals or fish that inspired those stretches. For example, matsyasana (fish pose), makarasana (crocodile pose), shalabhasana (grasshopper pose), bhujangasana (cobra pose), marjarasana (cat pose), mayurasana (peacock pose), vrischikasana (scorpion pose), gomukhasana (cow's mouth pose), parvatasana (mountain pose), vrikshasana (tree pose) and many others.
Many of the Asana may be extensively labeled primarily based upon the form of stress on the stomach. Most of the forward bending Asana are high-quality strain Asana as they positioned fine strain at the belly by using crunching it e.G. Pashchimatanasana, Yogamudra (Yoga symbol pose), Hastapadasana (hand and ft pose), Pavanmuktasana (wind unfastened pose) and many others. The backward bending Asana are the poor pressure Asana as they take pressure faraway from the stomach e.G. Dhanurasana (bow pose), Bhujangasana (cobra pose), Naukasana (boat pose) and so on. Both sorts of Asana deliver remarkable stretch to the back and abdomen and beef up each these organs. Alternating among high-quality and negative strain at the equal area of the body intensifies and complements blood movement in that location. The muscle group in use receives greater deliver of oxygen and blood due to the strain on that spot. E.G. In Yogamudra (image of Yoga), the lower abdomen receives fantastic pressure because of which Kundalini is awakened. Hastapadasana refreshes all nerves within the back of the legs and also inside the back. As a end result you experience sparkling and rejuvenated. Vakrasana gives a terrific rub down to the pancreas and liver and hence is usually recommended for diabetic patients.
2. Pranayama
Practicing Pranayama is one of the ways of having rid of mental disturbances and bodily unwell fitness. Pranayama way managed and prolonged span of breath. Prana way breath. It additionally approach lifestyles pressure. Ayama approach controlling or elongation. Just like a pendulum calls for two times long to return again to its original function, the exhalations in Pranayama are two times longer than the inhalations. The important purpose of Pranayama is to convey mental stability and restrain goals by controlling respiratory. Breathing is a function of autonomous apprehensive system. By bringing the involuntary procedure of respiration underneath manipulate of thoughts, the scope of volition is broadened. Pranayama is a bridge between Bahiranga (exoteric) Yoga and Antaranga (introspective or esoteric) Yoga. A body that has turn out to be stable by means of Asana and has been cleansed through Kriya (cleansing tactics) is ready for Pranayama. On the alternative hand Pranayama prepares the mind and frame for meditational and spiritual practice of Yoga such as Dhyana, Dharana and Samadhi. On physical stage, practice of Pranayama will increase blood in oxygen, eventually fresh and rejuvenating the mind and the nerves. Here are some bodily benefits of Pranayama.A. Lungs, chest, diaphragm become more potent and more healthy.
B. Capacity of lungs is expanded.
C. Slow converting pressure creates a shape of massage to all organs within the stomach hollow space.
D. Purifies blood by increasing blood's capacity to take in greater oxygen.
E. Brain features higher with extra oxygen inside the blood.
F. Neuromuscular coordination improves.
G. Body turns into lean and the pores and skin glows.
There are eight major Pranayama specifically, Ujjayi, Suryabhedan, Sitkari, Shitali, Bhastrika, Bhramari, Murchha, Plavini. Among these, Ujjayi is the maximum popular Pranayama. Pranayama consists of four components within the following order:
1) Puraka (Controlled inhalation)
2) Abhyantara Kumbhaka (Holding breath in)
3) Rechaka (Controlled exhalation)
four) Bahya Kumbhaka (Holding breath out).
The ratio of these components to every different is normally 1:4:2:four with some exceptions. Patanjali's Yogasutra is of the same opinion with this ratio along with many other scriptures. For the motive of ordinary nicely-being, training the first three components is sufficient. A religious practitioner generally practices all 4 components consisting of the ultimate one i.E. Bahya Kumbhaka. Such a practitioner additionally does many extra repetitions than a person who does it for trendy health and well-being. Out of the four elements of Pranayama, it is the Abhyantara Kumbhaka that is basically recognized with Pranayama. There is one more Kumbhaka that takes place spontaneously and is called Keval Kumbhaka.
Bandha (Locks) are very vital to the exercise of Pranayama. Mulabandha (locking the anus), Jalandharbandha (locking the throat region or jugular notch), Udiyanabandha (locking the abdomen or diaphragm) and Jivhabandha (locking the tongue) are the 4 locks which can be accomplished in the course of Pranayama. Depending upon the cause of Pranayama (spiritual or widespread health), locks are performed. Mulabandha, Jalandharbandha and Udiyanabandha are the not unusual Bandha performed by all of us. Jivhabandha is obligatory best if performed for non secular functions.
Characteristics of Yoga
Let's test some of the chief traits of Yoga.
1) Yoga isn't an exercising.
To apprehend the concept of Yoga one have to remember the fact that the positions in Yoga aren't physical activities however physical stretches and upkeep of stretches. You may also describe Yoga in terms of Yogic stretches or Yogic practices. Acquiring a body position by using stretching the muscle groups and then keeping this position as long as one's body lets in, that is what Yogic stretches are. Yoga requires very smooth and controlled motions and a sluggish steady tempo. To obtain this one wishes to have general attention of mind even as doing Yoga. The actions in Yoga are smooth, gradual and controlled. Comparison with others is substantially discouraged. Doing something beyond one's ability simply out of opposition usually effects in hurting one's frame and for this reason is significantly discouraged. Breathing in Yoga remains regular unlike many aerobic sporting events. Yoga is also Isotonic in contrast to bodybuilding sporting activities, which can be isometric in nature. In isotonic stretches, duration of the muscular tissues increases even as tone remains the same as opposed to the isometric physical activities wherein duration of the muscle groups remains the identical even as the tone modifications. In Isotonic stretches, frame is stretched in a specific way and maintained that manner for some time.
2) Longer upkeep and less repetitions (as in step with the frame's ability).
Benefits of Yoga are improved with the protection of a body stretch. Longer the protection higher might be the impact. However one can not pressure oneself into maintaining the stretch longer than the body can undergo. Each and every role is high-quality and strong (Sthiram Sukham Asanam). Sthiram approach regular. Sukham way first-class and Asanam means a frame posture or function. The right position for you is that during which your frame stays constant (sthiram) and which is high-quality and at ease to you (sukham). The moment a stretch will become unbearable and uncomfortable and the frame starts shaking, one wishes to pop out of that function in a very gradual, smooth and controlled way. There will be greater repetitions and shorter preservation for a beginner. With greater exercise, the repetitions could be fewer and preservation might be longer. After doing Yoga one ought to simplest feel fine and fresh and not anything else. If you experience tired or fatigued or any a part of your frame aches, it simplest method which you have attempted past your capability.
3) Trust your frame. Apply minimum efforts:
With the exercise of Yoga, you furthermore may learn how to trust your body's capability to progress in phrases of fallibleness without aware efforts. As long because the intention is in mind and the body is stretched handiest to its cutting-edge capability, the flexibility develops on its own. One needs to just recognition on breath, consciousness on the present kingdom of the frame pose and enjoy that pose as long because it feels at ease. 'Portrayal Stealthily' manner minimal efforts. Although there's a super position described and favored for each asana, no person is compelled into attaining the suitable function. Yoga is achieved with the believe that flexibility is acquired after a non-stop and ordinary practice. There is a message right here and that is to have confidence in the unknown. This message at the side of the improved endocrine feature, higher muscle tone, calmer mind and improved fantastic outlook may be pretty useful for restoration from any contamination.
4) Focused stretching:
The ability to stretch or strain one muscle institution at the same time as relaxing the relaxation of the body is referred to as centered stretching. For example if a particular Asana is based upon stretching the stomach as the main muscle institution (the pivotal muscles), then the rest of the body is relaxed while the belly is stretched or forced. One has to observe for pointless straining of these muscle mass that are imagined to be secure. Initially that is tough to comply with but it will become less difficult with some practice. This addiction of differentiating among special muscular tissues for the stress turns into very useful in different regions of life too. It enables you to loosen up higher while riding at some stage in rush hour. While doing regular every day responsibilities it makes you aware of the unnecessary tension on extraordinary components of your frame. You are watchful even whilst speaking to someone or while brushing your enamel or while stuck in a site visitors jam. You discover ways to ask yourself, 'Am I conserving my breath, are my shoulders annoying, is my neck stiff, are my fingers curled?' and many others. And so on. These acts are needless and that they dissipate power. Yoga teaches you a way to relax and offers you time free of worries and regrets, impatience and anxieties.5) Breathing:
Monitoring your respiratory is an quintessential part of Yoga. Common errors inclusive of conserving of breath or breathing deliberately occur at some point of Yoga. Both those mistakes have to be avoided. Holding returned on breath offers complications, fatigue and for this reason the blessings of Yoga are misplaced via fallacious or inadequate breathing.6) Anantha Samapatti (Merging with the Infinite):
Ultimate goal of Yoga is the amalgamation of self into the extra self. Yuja method to mix or to connect. A connection of Atma and Parmatma is the merging of the body and the spirit. Yoga is a way of life. It's a complete integration. According to Patanjali (founder of Yoga), things outline Yoga postures; a solid and comfortable body posture and Anantha Samapatti. Therefore you can't separate physical postures from meditation. In fact a frame that has grow to be flexible and consistent through exercise of numerous positions becomes an amazing foundation for the closing transcendental kingdom of thoughts (Samadhi). The kriya (cleaning methods) purify the frame. Mudra and bandha convey the important balance of thoughts and concentration, to begin with on one's breathing (pranadharana) after which on God (Ishwarpranidhana). Initially the mind wanders lots and that is o.Okay. One must allow it wander. Later one ought to count his breaths and ought to examine the inner and outer waft of air via the air passages. (pranadharna). This will enable him to pay attention higher on himself (sakshibhavana). In the beginning it will be difficult to concentrate because the body postures are not that regular. But with practice it will become higher and better. For this one should purposely dispose of his mind from frame posture and awareness it directly to the respiratory system (pranadharana).
Benefits of Yoga
If you comply with the fundamental policies, numerous blessings may be reaped. Maintenance of body stretches makes the frame supple, lean, flexible and solid. Breathing strategies purify the blood and cleanse nasal passages and sinuses. Stress alleviation is the best of all of the benefits. Relaxing positions in Yoga educate you to loosen up your muscle tissues and let the gravity work to your frame. The potential to differentiate among tension on special elements of the frame, i.E. To stretch one muscle group at the same time as enjoyable all the others teaches you to loosen up and no longer waste electricity at some point of your each day habitual. The component about concentration is critical in providing relief to your thoughts from fear and strain of normal sports. Here is a detailed examine some of the primary blessings of Yoga.
1. Stress comfort
Stress, tension, anxiety are the inevitable capabilities of contemporary day lifestyles. Yoga offers many strategies to cope up with the strain and tension. A pressure unfastened mind reduces the chances of catching a ailment to half of, this has been widely recognized by means of now. Yoga teaches very effective breathing and relaxing strategies to obtain this. Yoga also lets you experience relaxed faster and lift your electricity reserve by means of coaching you a way to allow the gravity work to your body. Half of the fatigue in any activity comes from improper and insufficient breathing and by using holding breath unnecessarily. Yoga teaches you the way to breathe safely and how not to make your frame disturbing and stiff at the same time as doing other each day obligations too. The precept of focused stretching teaches you how to now not waste strength throughout your daily recurring. It makes you aware of the unnecessary tension on special parts of your body. Yoga teaches you to loosen up fully and offers you time free of concerns and regrets and impatience and anxieties. People having busy schedules who're used to being in motion all of the time, ought to keep in mind that relaxing isn't a criminal offense or now not a waste of time. On the contrary it offers you new electricity to do your duties higher.
2. Feeling energized and refreshed
Adequate breathing performs a outstanding role in rejuvenating and refreshing thoughts and frame. Breathing strategies in Yoga provide abundant deliver of oxygen to the lungs, cleanse nasal passages and sinuses and hence help sense refreshed. A frame that has come to be lean and flexible with stretches and renovation of the stretches receives purified by way of respiration techniques and will become energized. Various Yoga stretches result in a balanced secretion of hormones, which finally rejuvenates the complete body and one feels refreshed and energized as a end result.
3. Flexibility of mind and body
Apart from the relaxing effect, yoga additionally consists of many frame stretches which while maintained for a couple of minutes supply a exquisite flexibility to our muscles. One starts thinking, 'Am I the same individual who was once so stiff?' In many persistent disorders of the spine, Yoga has helped many people to lessen the frequency and intensity of the disease along with spondylitis, arthritis and so on. Maintenance of body stretches makes the frame supple, lean, bendy and strong. In the system, no longer simplest your frame however additionally your thoughts becomes flexible. The thoughts acquires faith that things can alternate favorably given sufficient time.
4. Relief from chronic disorders
Yoga is particularly true for having control over breath and backbone. Breath and backbone are like wild animals. You pressure them to do something they pounce on you. You coax them, be affected person with them, they may be tamed to any extent. Many Yoga stretches make the backbone sturdy and bendy. Time and once more Yoga has proved to be a blessing for all varieties of disorders of the returned. The approach of exhaling twice longer than breathing in (Pranayama) offers abundant deliver of oxygen to blood and plenty of impurities of blood are cured. The deliberate exhaling technique (Shwasanmargshuddhi) cleanse the nasal passage and the sinuses. They assist do away with continual sinus trouble or clogging of nasal passage for many human beings. That makes the lungs and respiratory organs more potent. The belly breathing approach (Kapalbhati) facilitates human beings with asthma or vulnerable diaphragm to respire without problems.
5. Focus of thoughts
Practice of Yoga helps in getting higher consciousness of thoughts. Meditation, being part of Yoga, teaches you a way to consciousness higher and gain extra from any interest. Dharana, this means that narrowed awareness on a topic by limiting Chitta (thoughts) is one of the 8 limbs of Ashtangayoga. It teaches you to cast off all other mind from the thoughts and focus on the goal. People have benefited pretty in terms of awareness of mind by doing meditation (Dhyana) and Dharana at some point of every age.
6. Benefits at now not-so-best stage
Even if one cannot attain perfection in an Asana, the blessings of an Asana are nevertheless available at a no longer-so-best level inclusive of calmer thoughts, higher flexibility, higher blood stress, lower pulse price and higher endocrine function. Whatever nation of Asana one is in, if one maintains the pose effortlessly, frame receives the important rub down and stretch. There is a higher secretion of endocrine glands because of the constant and sufficient stretch. The mind cells get the important indicators and thoughts turns into calmer. Breath is more controlled and as a end result feels refreshed. All of this takes place irrespective of the extent of perfection. It's the stability and stage of consolation that's extra crucial than perfection.
Origin and philosophy of Yoga:
Ashtangayoga
Among the numerous proponents of Yoga, Patanjali (2d century B.C) is the most widely recognized and most revered of all and is nicely well-known because the founding father of Yoga. His e-book Shripatanjali Darshan that's a group of hymns (also referred to as as Patanjali's Yoga Sutras) is held in excessive esteem through the experts and practitioners and is known as one of the maximum respected reference e-book (a workbook for real practice) on Yoga. Patanjali's Yoga is known as Patanjala (that of Patanjali) and is also considered as Rajayoga, this means that the royal Yoga or the splendid, sublime Yoga since it consists of practices that cause non secular liberation (Moksha). Rajayoga is part of Sankhya philosophy and is known to evoke Kundalini (Complete beginning of Chakra when reached in transcendental state of meditation) and consequences into entire religious enlightenment if practiced regularly.
Patanjalayoga is also referred to as Ashtangayoga because it has 8 dimensions or eight limbs. Ashta means eight and Anga approach dimension or a limb in Sanskrit. Yama (Rules for the social existence), Niyama (Rules for non-public improvement), Asana (Yoga Posture), Pranayama (Prolonged and controlled respiratory), Pratyahara (withdrawal of senses), Dharana (narrowed specializing in a subject), Dhyana (persisted experience of meditation), Samadhi (transcendental nation wherein there may be best an essence of pure life) are the eight limbs of Ashtangayoga. The first 4 dimensions make up the exoteric (Bahiranga) a part of Ashtangayoga whilst the ultimate 4 dimensions make up the esoteric (Antaranga) a part of Ashtangayoga. Out of the 8 limbs of Ashtangayoga, Asana and Pranayama are the only two limbs that generally stand for the term Yoga in its maximum popular shape.
Hathayoga
In the 15th century A.D. Yogi Swatmaram based one of the six structures of Yoga referred to as Hathayoga. Although the term Hatha in Sanskrit approach being forceful, Hathayoga isn't always approximately Hatha however is set the balance among the two standards of the body. Ha and Tha are basically symbols. Ha method surya (sun). Tha means chandra (moon). Right nostril (Pingala) is the Surya nadi while the left nostril (Ida) is the Chandra nadi. Just the way the sun and the moon balance the existence cycle of the world; the two nostrils balance the existence cycle of the body. Nadi is a channel through which the existence pressure flows. Hathayoga enables to keep this balance via correcting the useful problems of the frame and bringing intellectual peace. Hathayogapradipika is the same old textbook on Hathayoga written via Yogi Swatmaram. Hathayoga accepts Patanjala Yoga as fashionable. Although it is a totally unbiased faculty of philosophy in its own proper, it's essentially based upon the philosophy of Rajayoga expounded in Patanjali's Yogasutra.
In fact, each school of philosophy culminates into Rajayoga for the reason that goal of every school is the same as Rajayoga i.E. To achieve ever-lasting peace and happiness.
Hathayoga consists of
a. Asana (body positions or stretches e.G. Mountain pose, cobra pose)b. Pranayama (controlled respiratory strategies e.G. Ujjayi, Anuloma Viloma)
c. Kriya (cleansing strategies e.G. Kapalbhati)
d. Bandha and Mudra (Locks and symbol poses e.G. Udiyana bandha, Jivha bandha, Simhamudra)
As in step with Hathayoga, Asana, Pranayama, Kriya, Bandha and Mudra are stepping stones to attain the final psycho religious effect of Rajayoga. They create the necessary basis of solid and calm mind and body for Rajayoga. There are however diffused differences among Patanjala Yoga and Hathayoga. Patanjali emphasizes greater at the psycho spiritual effect of Yoga instead of the physical factors and real techniques of Asana and Pranayama. His Asana and Pranayama are also a good deal less complicated and simpler to do than those in Hathayoga. For this he recommends least amount of efforts (Prayatnay Shaithilyam) and maintaining a steady, rhythmic pace and a solid, cozy frame position. Patanjali's Yogasutra speak Asana and Pranayama simplest within the chapter of Kriyayoga (part of Sadhana pada) because the tool to reap physical and intellectual fitness. On the alternative hand, the emphasis of Hathayoga is extra at the strategies of Asana and Pranayama, Kriya, Bandha and Mudra.
Philosophy of Yogasutra:
Patanjali's Yogasutra includes 195 sutra and four Pada (sections or chapters): Samadhi pada, Sadhana Pada, Vibhuti Pada and Kaivalya pada. Kriyayoga, the chapter at the real exercise of Yoga is a part of Sadhana Pada (section approximately the manner of take a look at and practice of Yoga). Kriyayoga discusses Asana and Pranayama viz. The physical a part of Yoga. Just to offer a glimpse of Patanjali's philosophy, here are some mind from the Samadhi Pada and Sadhana Pada of Yogasutra:
According to Patanjali, that means and purpose of Yoga is to attain Samadhi (closing transcendental kingdom wherein there is experience of pure existence and not anything else). Yoga is a union of mind and body. It's as compared with a calm river, which flows down closer to its inclined bed without efforts. Thus Yoga is more than a physical exercise. To be able to listen your mind is the best benefit of Yoga. Yoga is nothing however self-look at. Purpose of Yoga is to be self-conscious. Yoga teaches you to be closer to nature and lead a healthful life. For this you need willpower and religion in Yoga.
Tapaswadhyayeshwarpranidhanani Kriyayogah
Tapa (austerities), Swadhyaya (studying of scriptures), Ishwarpranidhana. Tapa is to make frame alert and active sparkling with fitness. Swadhyaya is the continuous study to sharpen the mind. These sadhanas are for use to wipe out faults of human nature. There are 5 kleshas (terrible dispositions) along with avidya (lack of knowledge), asmita (ego), Rag (attraction-affection), dwesh (hatred) and abhinivesh (self insistence, stubbornness). These five vrittis disappear by way of Dhyana.
Yogaschittavrittinirodhah. By practice of Yoga, all the useful modifications of the mind completely quit.
Control of your mind is what Yoga is about. You ought to contain your thoughts inside the Asana. Asana is an instrument to Yoga. Body postures, maintenance and rounds of an asana are to be done in line with one's own ability. Retention is extra suitable than repetition. Meditation can't be separated from Yoga.
Prayatne Shaithilyam anantha samapatti. While doing Yogasana (Yogic postures), things need to be observed. One is to be relaxed mentally and bodily. The 2nd one is Anantha samapatti. It method to merge with something countless. Patanjali says that each one exact things occur when you stop attempting tough. You become one with Ishwara, you let cross your manipulate and forget about which you are especially frame posture. Yoga must be the manner of life.
Yoga chitasya malam apakarot, Padena vachanam malam, sharirasya cha vaidyaken yo apakarot. The speech is improved by means of analyzing loud a Pada (stanza of a poem) and a physician healing procedures the illnesses of body. Similarly, Yoga treatment plans and cleanses an ill mind.
According to Samadhipada, all forms of intellectual and bodily problems which include sickness, laziness, doubts and suspicions, disobedience, misunderstandings, temptations, unhealthy mind are the changes of Chitta (thoughts). Consequences of these changes are unease, instability, shakiness and disturbances of inhalations and exhalations. Patanjali says that thru overall concentration and steadfastness and a everyday practice of Yoga, you'll be able to do away with a majority of these troubles.
Ishwarpranidhanadva However if this is very hard for someone, there may be another way to acquire overall fitness and peace and that is to give up to God (Ishwarpranidhanadva). According to Samadhi pada, when you have no expertise in any respect, surrender to God completely and you will benefit understanding.
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