balance posture Archives

Bird Of Paradise

by Trisha Curling | Oct 2, 2024 | Main Page Display

Bird of Paradise

Svarga Dvijasana

BIRD OF PARADISE

In Bird of Paradise, we’re balancing while binding, which can be quite an undertaking. Preparation for this posture requires shoulder mobility, hip mobility, and a tremendous amount of strength. What we also need to be cognizant of is how we are slowly building it from the ground up. Beyond going slowly, it’s very much about the techniques we implement for safe execution, from the feet all the way up into the hips and shoulders.

Another integral part of our yoga practice is the embodiment of vairagya. As much as we place effort and consistency into the techniques as we move towards Bird of Paradise, we must still remain laser focused on the detachment from the results. It’s the process and journey of learning that teaches us the most. Let’s explore the technique process Matt teaches to nurture our practice as a whole.

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BOUND SIDE-ANGLE VARIATIONS

The Traditional Variation

One of the most alluring things about this setup is that the internal rotation actually initiates the access to the bind. With the torso low to the ground, internally rotating the shoulder is what allows the lower arm to have more freedom to move. This movement helps us find the bind or the clasp. From there, we can scoop the tailbone under while moving slowly into a backbend and then gradually implementing the external rotation in the shoulders that is required to open the chest.

Bound Side-Angle Standing at the Wall

Even though this variation is on one leg, we’re still minimizing the balance element. Using the articulations from the previous variation, we are more mindful of the forward force from the hip of the standing leg. It’s common to thrust it forward, but we actually need to pull it back.

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BIRD OF PARADISE: BEND, BIND & BALANCE

GET A LITTLE CLOSER

Now we start to consider how to prepare for more balance in Bird of Paradise. In the video, Matt begins at the wall in the Bound Side-Angle variation. This time, we gradually take the bottom foot closer to the wall. This creates more stability for us to balance on the standing leg. Next, we lean away from the wall and begin to point the toes of the top foot, which also shifts our stance to become more upright. This may also reveal any pressure or punching forward of the shoulders, in particular the shoulder that is in front of the top leg.

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GET UP FROM A CHAIR

If we are feeling the urge to force ourselves into the shape, this is where we can back off and explore other options for entry.

Bending at the hips while placing the top leg on a chair can help us to work on the connection of the shoulder and the inner knee. It’s imperative to bring them close together, but doing so requires a generous amount of hip opening. Picking the leg up from the height of the chair may provide increased accessibility.

For better balance, bending the knee of the standing leg can increase stability.

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KEEP IT TIGHT

Part of negotiating the dance between the balance and the bind is deciding where to place our focus and attention. Do we need to work on hip mobility more than shoulder mobility? Is it the other way around? Maybe it’s both? Any given practice can reveal what we actually need, so it’s important to stay in tune with what our bodies are telling us.

No matter what, deep hip flexion is required so that we keep it tight between the top leg and the shoulder that’s on the same side.

In the video, we see that the shoulder is pulled down into more internal rotation. We need the opposite action if we sacrifice the tight closure just to be able to extend the top leg.

If we slowly work on where to bend, we can then bind and ultimately balance, one step at a time.

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Video Extracted From: Shoulder Mobility Immersion

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Shoulder Secrets

Shoulder SecretsbhujapidasanaSHOULDER SECRETS When approaching arm balances, it’s not unusual to go straight to a focus on the wrists. Having to bear our weight into the wrists while balancing our body weight can be an intimidating thought (especially if we don’t...

Twist Power

Twist Powerparsva bakasanaTWIST POWER It’s interesting what unfolds along our journey with our yoga practice. As we grow, learn, and begin to understand more about ourselves things change, we change. Not only do we learn so many things along the way, but in the yoga...

Lizard Like You’ve Never Seen It

Lizard Like You've Never Seen Itutthan pristhasanaLIZARD LIKE YOU'VE NEVER SEEN IT Familiarity in a yoga posture can feel really good. There’s a comfort in knowing exactly what to do when we get on a mat. The thing is, we can get caught up in thinking that the more...

Internal Rotation: Strengthen From The Inside Out

Internal Rotation: Strengthen from the Inside OutShoulder MobilityINTERNAL ROTATION: STRENGTHENING FROM THE INSIDE OUT It’s not unusual for us to find ourselves spending too much time in a slouched position. It could be due to a job, our poor habits on our electronic...

Janu Sirsasana To Half Lotus

Janu Sirsasana to Half LotusKurmasanaJANU SIRSASANA TO HALF LOTUS There’s never one single route to a posture we’re exploring. There are individual specifics we always need to consider. When it comes to hip opening postures like Janu Sirsasana and Half Lotus, we may...

Turtle Pose To Titibhasana

Turtle Pose to TitibhasanaKurmasanaTURTLE POSE TO TITIBHASANA Turtle Pose is not tiny by any means! There is a great deal that goes into its preparation. It’s also an excellent preparatory posture for Titibhasana. The journey between these two poses is marked by a...

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Bound Ardha Chandrasana

by Trisha Curling | Nov 16, 2023 | Main Page Display

Bound Ardha Chandrasana

Technique, Accessibility, and Expression

BOUND HALF MOON

BOUND ARDHA CHANDRASANA

As Matt shares the 5 Powers of Consciousness from Tantrik yoga philosophy in his current immersion, The Power of Bliss, he reminds us that they are powers that exist within us and are present all around us. You can see a brief breakdown here. These teachings can be applied when discussing Bound Ardha Chandrasana, and there is a lot to say. In the full class, Matt describes this pose as one of the most challenging (this is subjective of course), but that leaves room to interject discussion of the 2nd power of consciousness, Bliss (Ānanda-Śakti), into the conversation. When considering what Bliss means when it comes to Bound Ardha Chandrasana, you’ll also have to also make room for how technique (or knowledge, Jñāna-Śakti), accessibility, and expression play a role.

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WHAT IS YOUR DEFINITION OF BLISS?

I was asked this question once by my osteopath, and I gave an answer about a feeling, a moment in time when I felt happy. Starting to delve deeper into philosophy in my 300 Hour studies with Matt has definitely challenged my previous answer.

Matt explains the teachings so well, stating that Bliss (yes, with a capital B) is not a feeling of just finding happiness, or of “being in a state of bliss” because things are going the way you want them to at a particular moment or in life. Rather, it is the awareness (Cit-Śakti) that even in struggle, you can experience Bliss because you are here, in the human experience. Your mere being is an expression of Bliss itself and all that your experiences encompass.

If Bound Ardha Chandrasana is challenging and you’re feeling frustrated in the process, Bliss is actually present.

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BOUND ARDHA CHANDRASANA: TECHNIQUE, ACCESSIBILITY, AND EXPRESSION

GROWTH AND EXPRESSION

The same is true if Bound Ardha Chandrasana comes to you quite naturally. Bliss is also present in this state. This is where we come to understand that it’s more about where we are along the journey of Bound Ardha Chandrasana and not about the achievement of the posture itself. It’s about the knowledge we are gaining and about each individual experience. Your ability to express yourself fully in any variation of the posture is what contributes to the deepening of your relationship with the practice of yoga and the power that exists within you.

On the Chromatic Path to the posture, there are variations and preparations for you to learn from, sit with, and grow with. Matt’s classes offer a plethora of options for you to carve your own path.

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VARIATION AND PREPARATION

In today’s video, Matt starts off by demonstrating the techniques involved in Bound Side Angle. Important cues like the internal rotation of your arms, along with bowing deeply forward, create an accessibility to the bind that you may not have thought possible. Now, working this way in Bound Side Angle or even Bound Triangle (which he also demonstrates) doesn’t necessarily make the pose “easier.” This approach just offers options and access points for you to explore. The postures are opportunities for you to explore the techniques, gain knowledge, and discern what is appropriate for you to express at any given time. Matt offers the option for you to explore a half bind, or none at all. When you play the video, you’ll hear him discuss the importance of finding the love within yourself to express outwardly in the form or variation you’ve chosen.

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FROM TECHNIQUE TO BLISS

You could quite easily argue that it’s not a road from technique to Bliss; they actually very much permeate one another. Bliss exists within acquiring the knowledge of the techniques involved in Bound Ardha Chandrasana. Being present in the fullness of each step reminds you of the fact that you have an ability to explore your body in this way and that both your experience in your body and your experience with postures like Bound Ardha Chandrasana will change over time. The intricacies that Matt demonstrates in the video, like where to place your Drishti (gaze), where to place the weight in your feet, how to ignite your glutes—are all part of the power that exists within you. Bask in the glory of this expression in the Power of Bliss Immersion.

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Videos Extracted From: Power of Bliss Immersion

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ONLINE ANATOMY COURSE

Accessible, exciting, and easy to learn
Anatomy and biomechanics for yoga
Appropriate for both teachers and students
Learn joint alignment vs pose alignment
Demystify yoga poses and transitions
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Learn how to avoid common injuries
Caters to all levels with modifications and props
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Lifetime access

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Shoulder Secrets

Twist Power

Lizard Like You’ve Never Seen It

Internal Rotation: Strengthen From The Inside Out

Janu Sirsasana To Half Lotus

Turtle Pose To Titibhasana

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Dancer Pose

by Trisha Curling | Sep 21, 2023 | Main Page Display

Dancer Pose

The Chromatic Way

natarajasana

DANCER POSE

Dancer Pose is the kind of posture that embodies both grace and strength. In order to integrate these two things into your practice of this posture, there are quite a number of pieces of the puzzle to consider. You might argue that the “grace” portion of the pose comes from its heart-opening shape, while the strength comes from all that goes into finding balance. There are other components that comprise both. The journey of discovering these elements becomes quite profound and rewarding when you follow Matt’s Chromatic approach. In today’s video, you’ll witness techniques that support your development and observe how the “Chromatic way” is implemented to create deeper awareness and transformation. Dancer Pose, along with other “preparatory postures,” becomes more accessible in your practice.

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WHAT IS CHROMATIC YOGA?

Before we look at Dancer Pose, let’s delve into what Chromatic Yoga actually means: “Chromatic Yoga is a systematic approach to teaching that provides a highly intentional and purposeful experience for students to cultivate awareness of their body and mind.” (Extracted from Matt’s 300 Hr. Teacher Training)

What does this look like in your physical yoga practice? In a well-developed class or practice, you’ll start by laying a foundation. This can be done by focusing on specific actions in “foundational postures” and/or shapes. This sets the stage and prepares your body for a “peak posture.” Each movement is executed with a specific intention. Remaining focused on these intentions helps you create more awareness of how you move and where you may need to add or edit a particular action. Everything is broken down, simplified, and repeated to support you in realizing your fullest potential.

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DANCER POSE: THE CHROMATIC WAY

START HERE

Dancer Pose is a heart opener and a balance posture all in one. Creating the shape of a heart opener requires that you create the action of retracting the scapulae; when done with well-placed effort, this will activate the rhomboids and lower trapezius. Matt demonstrates how to pattern this activation in Upward-Facing Dog. In today’s video, you’ll see that after retracting your scapulae and externally rotating the humerus on each side, you create more space for your chest to move forward. When you lift your rib cage up and out, you create more length and opening in your front body. These are all key actions to start with in order to find more heart space in Dancer Pose. This patterning continues in Twisted Monkey and in Tiger Pose. What you also see are the necessary actions in the pelvis and the activations that promote the lengthening required in the hip flexors and quadriceps.

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DANCER POSE AT THE WALL

If you’ve worked through these progressions, your body is more physically prepared for the next steps. This variation of Dancer Pose is great because it reduces the effort required to stay balanced if you want to be more focused on the backbend and the movement of the pelvis. Here, Matt demonstrates the dance (pun intended) between the movement of the pelvis (more anterior tilt), which assists in lifting the back leg further up, and the action of increased external rotation of the shoulder. Once you have tipped forward with more anterior tilt, Matt advises you to lift your chest up on an inhale in order to expand through your front body. Going back and forth between these actions promotes greater opening altogether. The activation of the quadriceps and hip flexors is continued by pressing your foot into your hand and vice versa.

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FIND YOUR BALANCE

The repetition of the actions created throughout the previous postures boosts your ability to find more balance in Dancer Pose. The same exchange between tipping forward and lifting up the chest, plus a greater awareness of the internal rotation of the lifted leg, will assist in cultivating more stability.

The definition of finding your balance goes beyond just taking Dancer Pose away from the wall. From a Chromatic Yoga perspective, it also means that in the process of exploring the biomechanics of a posture, you are learning more about your body and mind. Maybe there are vast differences between one side of the body and the other, or maybe there is room for a shift in your thought process during your practice. This can go in multiple directions! Ultimately, the relationship you build with yourself and your practice as a whole is completely transformed when you adopt the Chromatic way.

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Article by Trish Curling

Video Extracted From: Vinyasa Immersion

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Shoulder Secrets

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Lizard Like You’ve Never Seen It

Internal Rotation: Strengthen From The Inside Out

Janu Sirsasana To Half Lotus

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Utthita Hasta Padangusthasana B

by Trisha Curling | Aug 9, 2023 | Main Page Display

Utthita Hasta Padangusthasana B

Increase Your Range of Motion

FLEXIBILITY BOOST

UTTHITA HASTA PADANGUSTHASANA B

In my previous blog, we looked at how Matt prepares you for Standing Nose to Shin (Utthita Hasta Padangusthasana A). Although there are multiple similarities in regard to preparation between that posture and today’s (Utthita Hasta Padangusthasana B), there are obviously other points of consideration due to both the change in positioning of the top leg and the differences in the shape of the torso. What you can rely on is how Matt develops a clear narrative for you to follow. The buildup to a posture is like reading a book with first-rate plot development. The variations offered in today’s video include all of the vital elements (rising action/muscular preparation, climax/execution of the posture, falling action/the lessons learned and deeper understanding of your body, and resolution/reflection and awareness of how to approach the posture with physical and mental intelligence.

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START WITH STRENGTH

To approach Utthita Hasta Padangusthasana B with intelligence, you have to start with strength. Accepting this methodology means that increased range of motion is within your grasp. If you’ve practiced with Matt before, then you understand that the development of improved range of motion includes both strength and flexibility. Part of the rising action in today’s narrative is the cultivating of outer hip strength for both stability in the standing leg and active mobility in the top leg. To this end, Matt demonstrates a drill where you’re in a Tabletop position while repeatedly lifting/abducting one leg. In this drill, paying attention to the articulation of your pelvis (anterior tilt) and the positioning of the knee of the lifted leg (going directly out to the side and not trailing behind) is the difference between actually targeting the outer hip muscles effectively and just mindlessly going through the motions.

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UTTHITA HASTA PADANGUSTHASANA B: INCREASE YOUR RANGE OF MOTION

STANDING KNEE BEND

Once strength has been addressed as part of the foundation for this posture, moving towards the exploration of increased range of motion in your hips becomes possible. Here, Matt offers variations of Utthita Hasta Padangusthasana B that begin to lead you towards the climax (the potential of the pose that exists within your body).

Matt reveals that in a standing position, beyond the requirement of hip flexion and hamstring flexibility in the standing leg, you can actually increase your range of motion first by squeezing in the hip of the standing leg while creating a lateral tilt in your pelvis. This lateral tilt automatically sends the top leg higher. Immediately, you reduce the amount of constriction of hip flexion from the top leg. Maintaining a bent knee in the top leg also allows you to explore the pose with less demand on the hamstrings and adductors.

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HALF MOON POSE LEG LIFTS

In the previous step, you also begin to foster a development of lateral flexion of the spine along with strength in the obliques and quadratus lumborum (QL) to support the lateral tilt of the pelvis when you’re upright in Utthita Hasta Padangusthasana B. In today’s video, Matt nurtures this with his “Half Moon Pose leg lifts” drill. Although this drill continues to develop strength in the outer hips, it also generates strength in the obliques and QL because you are lifting (abducting) the top leg beyond a neutral position. Additionally, just because the standing leg is static doesn’t mean that it’s inactive. You can still intentionally create abduction of the bottom leg. Together, these actions translate directly into a sense of stability in the torso, which comes from strong oblique and QL muscles.

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VARIATIONS AT THE WALL

Matt keeps you at the edge of your seat as he unfolds what’s possible. First, he offers a drill that assists in mastering the lateral tilt of the pelvis. He also demonstrates more than one access point into Utthita Hasta Padangusthasana B. Matt explains that if you have any hamstring and/or adductor concerns in regard to flexibility, it might be safer to straighten your top leg to its potential before tilting the pelvis. On the other hand, you can opt to tilt your pelvis first and then straighten. Further, you can create a Compass-like variation where you’re gearing towards increased lateral flexion in the spine in order to grab the outer top foot.

Exploring all of these variations guides you towards not only resolutions that are long-lasting within your physical body but also greater discernment within your mind when it comes to approaching your practice more holistically.

You can gain deeper insight into Matt’s Chromatic methodology within the “chapters” of his 200 & 300 Hour Teacher Training courses.

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

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Article by Trish Curling

Video Extracted From: Splits Immersion

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Continue Learning

Shoulder Secrets

Twist Power

Lizard Like You’ve Never Seen It

Internal Rotation: Strengthen From The Inside Out

Janu Sirsasana To Half Lotus

Turtle Pose To Titibhasana

All Videos

THE FREE TECHNIQUE PACK

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the Technique Pack: 15 yoga pose breakdowns
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Eagle Pose Legs

by Trisha Curling | Jul 6, 2023 | Main Page Display

Eagle Pose Legs

Pelvic Articulations to Find the Bind

garudasana

EAGLE POSE

Eagle is a yoga posture that can really highlight the relationship between your pelvis and your hips. Of course, the more you understand your body and how it works, the more you begin to capitalize on its infinite potential. You can do this by utilizing not only drills to prepare you, but also specific articulations of various joints that help you build on strength, flexibility, and mobility in your physical yoga practice. It’s within this understanding that you begin to grow in your practice. Yoga postures that may seem unattainable actually become more accessible or even possible. Sometimes it’s a simple movement or sequence of movements that revolutionizes your experience. In today’s video, Matt shares a simple drill and also a sequence of movements that primarily involve specific actions of your pelvis and hips. Both will transform your Eagle Pose.

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START WITH THIS DRILL

If you know that you are moving in a specific direction within a given yoga practice (e.g., practicing a specific posture), your body requires specific warm-ups to execute the posture as safely as possible. The drill that Matt offers in today’s video focuses on supporting the shape of the legs in Eagle Pose. In the drill, he demonstrates a “straddle and criss-cross” movement in a supine position that works to prepare for the deep crossing of one leg over the other. This deep crossing requires a generous amount of flexibility and mobility. In addition to that, however, a great deal of stability is involved because Eagle Pose is also a balance posture. The drill works to prepare both the adductors and the abductors. As the drill progresses, Matt demonstrates how to pattern the actual wrapping of the legs. Continuing to build is key!

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EAGLE POSE LEGS: PELVIC ARTICULATIONS TO FIND THE BIND

ARTICULATIONS TO CONSIDER

You’ll see in the progression of the drill that the wrapping movements prepare you for the internal and external rotation of the legs. However, these movements are only enhanced when you invite in other joint articulations.

As you practice Eagle legs in the supine position, it’s imperative to consider the articulation of the ankle in the top leg. In order to find the bind behind the lower leg, you must create an eversion in the ankle of the top leg. This means that you send your toes out and, as Matt explains it, you “shorten the outer ankle.” This creates a hook or locking to hold the bind in place. Now, remember that nothing works in isolation. How do we enhance this action, or make it more accessible? This is when you can really dive into supine Eagle Pose.

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SUPINE EAGLE POSE

With the aim of increasing the accessibility of the bind, following a sequence of actions is essential. Breaking things down into bits will help you deepen your understanding. It’s like putting the pieces of a puzzle together. As Matt begins to demonstrate more of what’s involved with the legs in supine Eagle Pose, he introduces you to movements in the pelvis, which then inform the legs and feet.

You’ll see in the video that he internally rotates the upper thigh bone, but to really emphasize this, he laterally tilts the pelvis (lifts the hip of the top leg). This will allow your foot to go behind the bottom leg with more ease. Want to go a step further? Lift your hips off of the ground first and then hike the hip while rotating your hips as if to twist.

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EAGLE POSE ENTRANCE AT THE WALL

Eagle Pose at the wall may provide even more room to experiment with pelvic articulations and movements of the hip. Matt suggests that this is because you no longer have a surface beneath you that may potentially limit the amount of rotation available to you. What’s nice here is that you can initially take the balance portion of the posture out of the equation. You’ll see that you stand perpendicular to the wall with your hand resting on it for balance as you execute the hip hike. The rotation is much more significant as you turn to face the wall. What’s slightly different here is that in order to get your leg over top, you must first externally rotate your thigh before you internally rotate it to then find the bind. Once you find the bind, you can turn away from the wall and attempt to find balance.

ONE STEP AT A TIME

Practicing these actions in isolation will help you to find the confidence to practice them in the perfect sequence. Following each step helps to unravel the pieces that need more attention alongside the pieces that feel strong. The most exciting part of it all is realizing what’s possible. When you attempt what may seem like a tiny adjustment, you’ll experience just how significant the shift is in a posture and ultimately your practice as a whole.

If you’d like to delve even further, I suggest Matt’s Alignment Immersion, where you’ll really break down each posture one step at a time.

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Article by Trish Curling

Video Extracted From: Alignment Immersion

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