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Dynamic Half-Bridge Ardha setu bandha kriya

1 min
28 score
4 kcal
Dynamic Half-Bridge
hourglass-icon 1 min
asana miniature
00:57
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

don't give up!

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This lesson is available to club members
This lesson is available by subscription

Favorable effect

  • Stimulates the functioning of the kidneys
  • Strengthens the lower back
  • Strengthens the hip muscles
  • Promotes good posture
  • Strengthens the glutes
  • Strengthens the gluteus maximus
  • Develops chest cavity
  • Improves the functioning of organs and muscles involved in the breathing process
  • Increases lung capacity

Contraindications

Pregnancy

Technique of execution

Bend your legs, and place your heels close to your pelvis. Keep your feet under your knees, parallel to each other. Rest your arms at your sides. Lift your pelvis straight up, then bring it down to the floor. Continue this movement, activating the muscles in your thighs, buttocks and back. Straighten your neck. Breathe evenly. Then bring your pelvis back down to the floor. Straighten your legs. Relax your hands at a comfortable distance from your body.

Upload date:2024-05-22T18:55:56+03:00

What to do if it does not work out, as in the video

1
Try raising your pelvis as far as is comfortable.
2
Extend the neck and let the legs do the work. Push the feet firmly into the floor, drawing a half arc shape with your body.

Where can I meet

Lesson search
Challenges

Dynamic Half-Bridge occurs 55 times in 55 lessons

Theme Title Time
Blood Pressure
A. Shishonin's Yoga for Hypertension 10 min
10 min
Blood Pressure
A. Shishonin's Yoga for Hypertension 15 min
15 min
Blood Pressure
A. Shishonin's Yoga for Hypertension 25 min
25 min
Energy
Tibetan gymnastics 25 min
25 min
Glutes
Tight Butt 25 min
25 min
Glutes
Tight Butt 30 min
30 min
Glutes
Tight Butt 45 min
45 min
Glutes
Tight Butt 60 min
60 min
Glutes
Tight Butt 90 min
90 min
Energy
Active Morning 60 min
60 min
Energy
Active Morning 90 min
90 min
Energy
Cheer U Up 90 min
90 min
Depression
Depression Avoider 45 min
45 min
Depression
Depression Avoider 60 min
60 min
Depression
Depression Avoider 90 min
90 min
Energy
Get Dynamic 60 min
60 min
Back
Lower Back Pain Relief 45 min
45 min
Back
Lower Back Pain Relief 60 min
60 min
Back
Lower Back Pain Relief 90 min
90 min
Traveling
Pre-Flight 20 min
20 min
Traveling
Pre-Flight 25 min
25 min
Traveling
Pre-Flight 30 min
30 min
Traveling
Pre-Flight 45 min
45 min
Traveling
Pre-Flight 60 min
60 min
Traveling
Pre-Flight 90 min
90 min
Blood Pressure
Blood Pressure Booster 30 min
30 min
Blood Pressure
Blood Pressure Booster 45 min
45 min
Blood Pressure
Blood Pressure Booster 60 min
60 min
Blood Pressure
Blood Pressure Booster 90 min
90 min
Diabetes
Diabetes Prevention 20 min
20 min
Diabetes
Diabetes Prevention 25 min
25 min
Diabetes
Diabetes Prevention 30 min
30 min
Diabetes
Diabetes Prevention 45 min
45 min
Diabetes
Diabetes Prevention 60 min
60 min
Diabetes
Diabetes Prevention 90 min
90 min
Depression
Release from anxiety 15 min
15 min
Kidneys
Swelling removal 45 min
45 min
Back
Yoga for Scoliosis 30 min
30 min
Back
Yoga for Scoliosis 45 min
45 min
Back
Yoga for Scoliosis 60 min
60 min
Back
Yoga for Scoliosis 90 min
90 min
Sex
Prolongation of pleasure 20 min
20 min
Sex
Prolongation of pleasure 25 min
25 min
Joints
Opening of the hip joints 90 min
90 min
Relax
Releasing Muscle Blocks 30 min
30 min
Relax
Releasing Muscle Blocks 45 min
45 min
Relax
Releasing Muscle Blocks 60 min
60 min
Relax
Releasing Muscle Blocks 90 min
90 min
Weight Loss
Fit Body 60 min
60 min
Weight Loss
Fit Body 90 min
90 min
Energy
Hormonal Balance 30 min
30 min
Energy
Hormonal Balance 45 min
45 min
Energy
Hormonal Balance 60 min
60 min
Energy
Hormonal Balance 90 min
90 min
Begginer
Yoga for Beginners 25 min
25 min

Dynamic Half-Bridge occurs 63 times in 65 challenges

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 21, 22, 23, 24, 26, 27, 28
4 w. 21, 22, 23, 24, 26, 27, 28
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 5, 17
4 w. 5, 17
Back
Healthy Spine in 28 Days 4 w.
Day: 28
4 w. 28
Depression
Overcoming Depression in 28 Days 4 w.
Day: 27
4 w. 27
Back
Royal Posture in 28 Days 4 w.
Day: 10, 11, 16
4 w. 10, 11, 16
Abs
6-Pack in 28 Days 4 w.
Day: 15, 28
4 w. 15, 28
Energy
Cheerful Morning in 28 Days 4 w.
Day: 8, 11, 16, 19, 26, 27, 28
4 w. 8, 11, 16, 19, 26, 27, 28
Meditation
Meditation for Beginners in 14 Days 2 w.
Day: 9, 13
2 w. 9, 13
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 5
3 w. 5
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 11
4 w. 11
Waist
Slim Waist in 28 Days 4 w.
Day: 4, 5
4 w. 4, 5
Legs
Slender Legs in 28 Days 4 w.
Day: 26
4 w. 26
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 2, 3, 4, 5, 6, 7, 9, 11, 12, 14, 17, 20
4 w. 2, 3, 4, 5, 6, 7, 9, 11, 12, 14, 17, 20
Lower back
Lower Back Pain Relief Challenge in 28 days 4 w.
Day: 9, 10, 17, 20
4 w. 9, 10, 17, 20
Depression
Overcoming Depression in 14 Days 2 w.
Day: 6
2 w. 6
Stress
Anti-Stress in 14 Days 2 w.
Day: 1, 8, 9, 10, 13
2 w. 1, 8, 9, 10, 13
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 1, 3, 4, 11
2 w. 1, 3, 4, 11
Glutes
Tight Butt in 7 Days 1 w.
Day: 5
1 w. 5
Stress
Anti-Stress in 7 Days 1 w.
Day: 7
1 w. 7
Back
Healthy Spine in 7 Days 1 w.
Day: 4
1 w. 4
Energy
Energy Wake Up in 14 Days 2 w.
Day: 1, 2, 3, 4
2 w. 1, 2, 3, 4
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 1, 2, 11, 13
2 w. 1, 2, 11, 13
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 4
2 w. 4
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 11
3 w. 11
Stress
Anti-Stress in 21 Days 3 w.
Day: 7, 8, 15, 16, 17, 20
3 w. 7, 8, 15, 16, 17, 20
Depression
Overcoming Depression in 21 Days 3 w.
Day: 13
3 w. 13
Energy
Energy Wake Up in 7 Days 3 w.
Day: 8, 9, 10, 11
3 w. 8, 9, 10, 11
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 16, 20
3 w. 16, 20
Glutes
Tight Butt in 21 Days 3 w.
Day: 5, 8, 9, 18, 20
3 w. 5, 8, 9, 18, 20
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 8, 10, 11, 18
3 w. 8, 10, 11, 18
Back
Healthy Spine in 21 Days 3 w.
Day: 4
3 w. 4
Stress
Release from anxiety in 7 days 1 w.
Day: 1
1 w. 1
Stress
Release from anxiety in 21 days 3 w.
Day: 11
3 w. 11
Back
Yoga for Scoliosis in 7 Days 1 w.
Day: 5, 6
1 w. 5, 6
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 4, 6, 12, 14
2 w. 4, 6, 12, 14
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 1, 11, 17, 19, 20, 21
3 w. 1, 11, 17, 19, 20, 21
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 5, 9, 12, 13, 21, 26, 28
4 w. 5, 9, 12, 13, 21, 26, 28
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 11, 30, 38, 48, 58, 64, 67, 71, 74, 75, 81
12 w. 11, 30, 38, 48, 58, 64, 67, 71, 74, 75, 81
Split
Front split in 28 Days 4 w.
Day: 5
4 w. 5
Split
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Day: 4
4 w. 4
Weight Loss
Edema Reduction in 7 Days 1 w.
Day: 3, 5
1 w. 3, 5
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 4, 14
2 w. 4, 14
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 6, 20
3 w. 6, 20
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 18
4 w. 18
Joints
Hip Opening in 28 Days 4 w.
Day: 3, 14, 22, 27
4 w. 3, 14, 22, 27
Cardio
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Day: 2, 6, 7
1 w. 2, 6, 7
Cardio
Healthy Heart in 14 Days 2 w.
Day: 6, 11, 14
2 w. 6, 11, 14
Cardio
Healthy Heart in 21 Days 3 w.
Day: 12, 20
3 w. 12, 20
Cardio
Healthy Heart in 28 Days 4 w.
Day: 3, 15, 17, 24, 25
4 w. 3, 15, 17, 24, 25
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 8
2 w. 8
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 19
4 w. 19
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 20
5 w. 20
After Pregnancy
Recovery After Childbirth in 7 Days 1 w.
Day: 5
1 w. 5
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 4, 14
2 w. 4, 14
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 6, 11, 16, 18
3 w. 6, 11, 16, 18
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 4, 5, 6, 8, 10, 17, 27
4 w. 4, 5, 6, 8, 10, 17, 27
Head
Relief from headache in 14 days 2 w.
Day: 4
2 w. 4
Head
Relief from headache in 28 days 4 w.
Day: 28
4 w. 28
Weight Loss
Slim Body in 7 Days 1 w.
Day: 1, 4
1 w. 1, 4
Weight Loss
Slim Body in 14 Days 2 w.
Day: 6, 10, 13
2 w. 6, 10, 13
Weight Loss
Slim Body in 21 Days 3 w.
Day: 17
3 w. 17
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 21
4 w. 21
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 2
4 w. 2

Details of the exercise

Category
Supine Poses
Duration
1 minute
Energy consumption
4 kcal

Reward

Flexibility
0
Stamina
6
Focus
3
Strength
5
Mobility
8
Balance
6

Popularity 131 out of 442

Often used
in ready-made lessons
55 lessons
Often used
in ready-made courses
65 challenges

Where can I meet

Lesson search
Challenges

Dynamic Half-Bridge occurs 55 times in 55 lessons

Theme Title Time
Blood Pressure
A. Shishonin's Yoga for Hypertension 10 min
10 min
Blood Pressure
A. Shishonin's Yoga for Hypertension 15 min
15 min
Blood Pressure
A. Shishonin's Yoga for Hypertension 25 min
25 min
Energy
Tibetan gymnastics 25 min
25 min
Glutes
Tight Butt 25 min
25 min
Glutes
Tight Butt 30 min
30 min
Glutes
Tight Butt 45 min
45 min
Glutes
Tight Butt 60 min
60 min
Glutes
Tight Butt 90 min
90 min
Energy
Active Morning 60 min
60 min
Energy
Active Morning 90 min
90 min
Energy
Cheer U Up 90 min
90 min
Depression
Depression Avoider 45 min
45 min
Depression
Depression Avoider 60 min
60 min
Depression
Depression Avoider 90 min
90 min
Energy
Get Dynamic 60 min
60 min
Back
Lower Back Pain Relief 45 min
45 min
Back
Lower Back Pain Relief 60 min
60 min
Back
Lower Back Pain Relief 90 min
90 min
Traveling
Pre-Flight 20 min
20 min
Traveling
Pre-Flight 25 min
25 min
Traveling
Pre-Flight 30 min
30 min
Traveling
Pre-Flight 45 min
45 min
Traveling
Pre-Flight 60 min
60 min
Traveling
Pre-Flight 90 min
90 min
Blood Pressure
Blood Pressure Booster 30 min
30 min
Blood Pressure
Blood Pressure Booster 45 min
45 min
Blood Pressure
Blood Pressure Booster 60 min
60 min
Blood Pressure
Blood Pressure Booster 90 min
90 min
Diabetes
Diabetes Prevention 20 min
20 min
Diabetes
Diabetes Prevention 25 min
25 min
Diabetes
Diabetes Prevention 30 min
30 min
Diabetes
Diabetes Prevention 45 min
45 min
Diabetes
Diabetes Prevention 60 min
60 min
Diabetes
Diabetes Prevention 90 min
90 min
Depression
Release from anxiety 15 min
15 min
Kidneys
Swelling removal 45 min
45 min
Back
Yoga for Scoliosis 30 min
30 min
Back
Yoga for Scoliosis 45 min
45 min
Back
Yoga for Scoliosis 60 min
60 min
Back
Yoga for Scoliosis 90 min
90 min
Sex
Prolongation of pleasure 20 min
20 min
Sex
Prolongation of pleasure 25 min
25 min
Joints
Opening of the hip joints 90 min
90 min
Relax
Releasing Muscle Blocks 30 min
30 min
Relax
Releasing Muscle Blocks 45 min
45 min
Relax
Releasing Muscle Blocks 60 min
60 min
Relax
Releasing Muscle Blocks 90 min
90 min
Weight Loss
Fit Body 60 min
60 min
Weight Loss
Fit Body 90 min
90 min
Energy
Hormonal Balance 30 min
30 min
Energy
Hormonal Balance 45 min
45 min
Energy
Hormonal Balance 60 min
60 min
Energy
Hormonal Balance 90 min
90 min
Begginer
Yoga for Beginners 25 min
25 min

Dynamic Half-Bridge occurs 63 times in 65 challenges

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 21, 22, 23, 24, 26, 27, 28
4 w. 21, 22, 23, 24, 26, 27, 28
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 5, 17
4 w. 5, 17
Back
Healthy Spine in 28 Days 4 w.
Day: 28
4 w. 28
Depression
Overcoming Depression in 28 Days 4 w.
Day: 27
4 w. 27
Back
Royal Posture in 28 Days 4 w.
Day: 10, 11, 16
4 w. 10, 11, 16
Abs
6-Pack in 28 Days 4 w.
Day: 15, 28
4 w. 15, 28
Energy
Cheerful Morning in 28 Days 4 w.
Day: 8, 11, 16, 19, 26, 27, 28
4 w. 8, 11, 16, 19, 26, 27, 28
Meditation
Meditation for Beginners in 14 Days 2 w.
Day: 9, 13
2 w. 9, 13
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 5
3 w. 5
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 11
4 w. 11
Waist
Slim Waist in 28 Days 4 w.
Day: 4, 5
4 w. 4, 5
Legs
Slender Legs in 28 Days 4 w.
Day: 26
4 w. 26
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 2, 3, 4, 5, 6, 7, 9, 11, 12, 14, 17, 20
4 w. 2, 3, 4, 5, 6, 7, 9, 11, 12, 14, 17, 20
Lower back
Lower Back Pain Relief Challenge in 28 days 4 w.
Day: 9, 10, 17, 20
4 w. 9, 10, 17, 20
Depression
Overcoming Depression in 14 Days 2 w.
Day: 6
2 w. 6
Stress
Anti-Stress in 14 Days 2 w.
Day: 1, 8, 9, 10, 13
2 w. 1, 8, 9, 10, 13
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 1, 3, 4, 11
2 w. 1, 3, 4, 11
Glutes
Tight Butt in 7 Days 1 w.
Day: 5
1 w. 5
Stress
Anti-Stress in 7 Days 1 w.
Day: 7
1 w. 7
Back
Healthy Spine in 7 Days 1 w.
Day: 4
1 w. 4
Energy
Energy Wake Up in 14 Days 2 w.
Day: 1, 2, 3, 4
2 w. 1, 2, 3, 4
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 1, 2, 11, 13
2 w. 1, 2, 11, 13
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 4
2 w. 4
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 11
3 w. 11
Stress
Anti-Stress in 21 Days 3 w.
Day: 7, 8, 15, 16, 17, 20
3 w. 7, 8, 15, 16, 17, 20
Depression
Overcoming Depression in 21 Days 3 w.
Day: 13
3 w. 13
Energy
Energy Wake Up in 7 Days 3 w.
Day: 8, 9, 10, 11
3 w. 8, 9, 10, 11
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 16, 20
3 w. 16, 20
Glutes
Tight Butt in 21 Days 3 w.
Day: 5, 8, 9, 18, 20
3 w. 5, 8, 9, 18, 20
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 8, 10, 11, 18
3 w. 8, 10, 11, 18
Back
Healthy Spine in 21 Days 3 w.
Day: 4
3 w. 4
Stress
Release from anxiety in 7 days 1 w.
Day: 1
1 w. 1
Stress
Release from anxiety in 21 days 3 w.
Day: 11
3 w. 11
Back
Yoga for Scoliosis in 7 Days 1 w.
Day: 5, 6
1 w. 5, 6
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 4, 6, 12, 14
2 w. 4, 6, 12, 14
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 1, 11, 17, 19, 20, 21
3 w. 1, 11, 17, 19, 20, 21
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 5, 9, 12, 13, 21, 26, 28
4 w. 5, 9, 12, 13, 21, 26, 28
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 11, 30, 38, 48, 58, 64, 67, 71, 74, 75, 81
12 w. 11, 30, 38, 48, 58, 64, 67, 71, 74, 75, 81
Split
Front split in 28 Days 4 w.
Day: 5
4 w. 5
Split
Side split in 28 days 4 w.
Day: 4
4 w. 4
Weight Loss
Edema Reduction in 7 Days 1 w.
Day: 3, 5
1 w. 3, 5
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 4, 14
2 w. 4, 14
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 6, 20
3 w. 6, 20
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 18
4 w. 18
Joints
Hip Opening in 28 Days 4 w.
Day: 3, 14, 22, 27
4 w. 3, 14, 22, 27
Cardio
Healthy Heart in 7 Days 1 w.
Day: 2, 6, 7
1 w. 2, 6, 7
Cardio
Healthy Heart in 14 Days 2 w.
Day: 6, 11, 14
2 w. 6, 11, 14
Cardio
Healthy Heart in 21 Days 3 w.
Day: 12, 20
3 w. 12, 20
Cardio
Healthy Heart in 28 Days 4 w.
Day: 3, 15, 17, 24, 25
4 w. 3, 15, 17, 24, 25
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 8
2 w. 8
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 19
4 w. 19
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 20
5 w. 20
After Pregnancy
Recovery After Childbirth in 7 Days 1 w.
Day: 5
1 w. 5
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 4, 14
2 w. 4, 14
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 6, 11, 16, 18
3 w. 6, 11, 16, 18
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 4, 5, 6, 8, 10, 17, 27
4 w. 4, 5, 6, 8, 10, 17, 27
Head
Relief from headache in 14 days 2 w.
Day: 4
2 w. 4
Head
Relief from headache in 28 days 4 w.
Day: 28
4 w. 28
Weight Loss
Slim Body in 7 Days 1 w.
Day: 1, 4
1 w. 1, 4
Weight Loss
Slim Body in 14 Days 2 w.
Day: 6, 10, 13
2 w. 6, 10, 13
Weight Loss
Slim Body in 21 Days 3 w.
Day: 17
3 w. 17
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 21
4 w. 21
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 2
4 w. 2
Урок 219 ( Dynamic Half-Bridge )

1 / 1 асан
asana
00:57
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
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Dynamic Half-Bridge: video with the correct technique of performing the asana

Information about asana
Technique of execution

Dynamic Half-Bridge: video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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