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Dynamic Three-Legged Plank Krandanasana

1 min
31 score
6 kcal
Dynamic Three-Legged Plank
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!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a few seconds
This lesson is available to club members
This lesson is available by subscription

Favorable effect

  • Strengthens the hands
  • Strengthens the joints and muscles of the hands
  • Stimulates the cardiovascular system
  • Strengthens the back muscles
  • Strengthens the core

Contraindications

Pregnancy
Wrists injuries

Technique of execution

Place your hands on the floor. Brace your toes into the floor. Straighten your legs. On the inhale raise your left arm, then bring your hand back down to the floor. Repeat on the other side. Raise your right arm. Continue this left-right dynamic movement. Focus on your breath. Find the rhythm of movement that is comfortable for you. Align your pelvis, back, head and arms. Then stop this movement. Sit on your heels.

Upload date:2024-04-18T20:17:29+03:00

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

1
If you struggle to lift your arms up, keep on practicing Plank Pose with both hands on the floor.

Where can I meet

Lesson search
Challenges

Dynamic Three-Legged Plank occurs 52 times in 52 lessons

Theme Title Time
Arms
Strong Arms 30 min
30 min
Arms
Strong Arms 45 min
45 min
Arms
Strong Arms 60 min
60 min
Arms
Strong Arms 90 min
90 min
Energy
Active Morning 25 min
25 min
Energy
Active Morning 30 min
30 min
Energy
Active Morning 45 min
45 min
Energy
Active Morning 60 min
60 min
Energy
Active Morning 90 min
90 min
Energy
Cheerful Morning 90 min
90 min
Energy
Cheer U Up 15 min
15 min
Energy
Cheer U Up 20 min
20 min
Energy
Cheer U Up 25 min
25 min
Energy
Cheer U Up 30 min
30 min
Energy
Cheer U Up 45 min
45 min
Energy
Cheer U Up 60 min
60 min
Energy
Cheer U Up 90 min
90 min
Energy
Energy Booster 20 min
20 min
Energy
Energy Booster 25 min
25 min
Energy
Energy Booster 30 min
30 min
Energy
Energy Booster 45 min
45 min
Energy
Energy Booster 60 min
60 min
Energy
Energy Booster 90 min
90 min
Sex
Feminine Power 10 min
10 min
Sex
Feminine Power 15 min
15 min
Sex
Feminine Power 20 min
20 min
Sex
Feminine Power 25 min
25 min
Sex
Feminine Power 30 min
30 min
Sex
Feminine Power 45 min
45 min
Sex
Feminine Power 60 min
60 min
Sex
Feminine Power 90 min
90 min
Aging
Yoga 60+ Cardio 25 min
25 min
Aging
Yoga 60+ Cardio 30 min
30 min
Cardio
Cardio 90 min
90 min
Breasts
Firm Breasts 45 min
45 min
Lungs
Lungs Lymphatic Drainage 20 min
20 min
Lungs
Lungs Lymphatic Drainage 25 min
25 min
Lungs
Lungs Lymphatic Drainage 30 min
30 min
Lungs
Lungs Lymphatic Drainage 45 min
45 min
Lungs
Lungs Lymphatic Drainage 60 min
60 min
Lungs
Lungs Lymphatic Drainage 90 min
90 min
Blood Pressure
Blood Pressure Booster 90 min
90 min
Energy
Energy Wake Up 90 min
90 min
Habits
Quit Smoking 20 min
20 min
Habits
Quit Smoking 60 min
60 min
Energy
Hormonal Balance 15 min
15 min
Energy
Hormonal Balance 20 min
20 min
Energy
Hormonal Balance 25 min
25 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

Dynamic Three-Legged Plank occurs 72 times in 75 challenges

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 13, 14, 15, 25, 26, 27, 28
4 w. 13, 14, 15, 25, 26, 27, 28
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 5, 7, 8, 9, 10, 11, 19, 21, 23, 25, 27, 28
4 w. 5, 7, 8, 9, 10, 11, 19, 21, 23, 25, 27, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 26, 27, 28
4 w. 26, 27, 28
Stress
Anti-Stress in 28 Days 4 w.
Day: 4, 5, 11
4 w. 4, 5, 11
Depression
Overcoming Depression in 28 Days 4 w.
Day: 15, 19
4 w. 15, 19
Energy
Energy Wake Up in 28 Days 4 w.
Day: 19, 23, 27
4 w. 19, 23, 27
Flexibility
Yoga Start in 21 Days 3 w.
Day: 11
3 w. 11
Abs
6-Pack in 28 Days 4 w.
Day: 27
4 w. 27
Energy
Cheerful Morning in 28 Days 4 w.
Day: 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 28
4 w. 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 28
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 5, 6, 7, 9, 11
2 w. 5, 6, 7, 9, 11
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 3
1 w. 3
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 15, 19
3 w. 15, 19
Waist
Slim Waist in 28 Days 4 w.
Day: 4
4 w. 4
Arms
Strong Arms in 28 Days 4 w.
Day: 1, 2, 9, 20, 21, 23, 26, 27, 28
4 w. 1, 2, 9, 20, 21, 23, 26, 27, 28
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 2, 7, 8
2 w. 2, 7, 8
Back
Royal Posture in 14 Days 2 w.
Day: 12
2 w. 12
Joints
Healthy Joints in 14 Days 2 w.
Day: 2
2 w. 2
Arms
Strong Arms in 7 Days 1 w.
Day: 1
1 w. 1
Energy
Cheerful Morning in 7 Days 1 w.
Day: 3
1 w. 3
Abs
6-Pack in 7 Days 1 w.
Day: 5
1 w. 5
Energy
Energy Wake Up in 7 Days 1 w.
Day: 4
1 w. 4
Stress
Anti-Stress in 7 Days 1 w.
Day: 3, 4, 5
1 w. 3, 4, 5
Immunity
Boost Your Immune in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 1
2 w. 1
Balance
Improve Your Balance in 14 Days 2 w.
Day: 5
2 w. 5
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 9
2 w. 9
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 7
2 w. 7
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 5, 6, 7, 14
3 w. 5, 6, 7, 14
Stress
Anti-Stress in 21 Days 3 w.
Day: 3, 4, 5
3 w. 3, 4, 5
Joints
Healthy Joints in 21 Days 3 w.
Day: 9
3 w. 9
Energy
Energy Wake Up in 7 Days 3 w.
Day: 4, 8
3 w. 4, 8
Balance
Improve Your Balance in 21 Days 3 w.
Day: 12
3 w. 12
Back
Royal Posture in 21 Days 3 w.
Day: 19
3 w. 19
Abs
6-Pack in 21 Days 3 w.
Day: 5
3 w. 5
Energy
Cheerful Morning in 21 Days 3 w.
Day: 3
3 w. 3
Waist
Slim Waist in 21 Days 3 w.
Day: 9, 14, 15
3 w. 9, 14, 15
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 16
3 w. 16
Arms
Strong Arms in 21 Days 3 w.
Day: 1
3 w. 1
Habits
Quit Smoking in 7 Days 1 w.
Day: 6
1 w. 6
Habits
Quit Smoking in 14 Days 2 w.
Day: 8, 10
2 w. 8, 10
Habits
Quit Smoking in 21 Days 3 w.
Day: 8, 11
3 w. 8, 11
Habits
Quit Smoking in 28 Days 4 w.
Day: 9, 10, 11, 16, 18
4 w. 9, 10, 11, 16, 18
Habits
Stop Drinking in 7 Days 1 w.
Day: 7
1 w. 7
Habits
Stop Drinking in 14 Days 2 w.
Day: 12
2 w. 12
Habits
Stop Drinking in 21 Days 3 w.
Day: 5, 9
3 w. 5, 9
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 8
3 w. 8
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 9, 16, 19
4 w. 9, 16, 19
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 57, 68
12 w. 57, 68
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 2
2 w. 2
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 5, 15
3 w. 5, 15
Cardio
Healthy Heart in 7 Days 1 w.
Day: 4
1 w. 4
Cardio
Healthy Heart in 14 Days 2 w.
Day: 3, 4, 7, 11
2 w. 3, 4, 7, 11
Cardio
Healthy Heart in 21 Days 3 w.
Day: 4, 19
3 w. 4, 19
Cardio
Healthy Heart in 28 Days 4 w.
Day: 2, 22, 25
4 w. 2, 22, 25
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 5
3 w. 5
After Pregnancy
Recovery After Childbirth in 7 Days 1 w.
Day: 7
1 w. 7
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 16
3 w. 16
Neck
Healthy Neck in 7 Days 1 w.
Day: 3
1 w. 3
Neck
Healthy Neck in 14 Days 2 w.
Day: 4
2 w. 4
Neck
Healthy Neck in 21 Days 3 w.
Day: 2, 6, 13, 17, 18, 21
3 w. 2, 6, 13, 17, 18, 21
Neck
Healthy Neck in 28 Days 4 w.
Day: 3, 7, 8, 11, 12, 17, 20, 24
4 w. 3, 7, 8, 11, 12, 17, 20, 24
Head
Relief from headache in 7 days 1 w.
Day: 4
1 w. 4
Head
Relief from headache in 14 days 2 w.
Day: 6, 12
2 w. 6, 12
Head
Relief from headache in 21 days 3 w.
Day: 1, 8
3 w. 1, 8
Head
Relief from headache in 28 days 4 w.
Day: 1
4 w. 1
Weight Loss
Slim Body in 7 Days 1 w.
Day: 5
1 w. 5
Weight Loss
Slim Body in 14 Days 2 w.
Day: 14
2 w. 14
Weight Loss
Slim Body in 21 Days 3 w.
Day: 5
3 w. 5
Weight Loss
Slim Body in 28 Days 4 w.
Day: 12, 25, 26
4 w. 12, 25, 26
Breasts
Beautiful Chest in 7 Days 1 w.
Day: 1, 2, 3
1 w. 1, 2, 3
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 5, 6, 13, 15
3 w. 5, 6, 13, 15
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 19
4 w. 19

Details of the exercise

Category
Plank Variations
Duration
1 minute
Energy consumption
6 kcal

Reward

Flexibility
3
Stamina
7
Focus
4
Strength
8
Mobility
3
Balance
6

Popularity 120 out of 442

Often used
in ready-made lessons
52 lessons
Often used
in ready-made courses
75 challenges

Where can I meet

Lesson search
Challenges

Dynamic Three-Legged Plank occurs 52 times in 52 lessons

Theme Title Time
Arms
Strong Arms 30 min
30 min
Arms
Strong Arms 45 min
45 min
Arms
Strong Arms 60 min
60 min
Arms
Strong Arms 90 min
90 min
Energy
Active Morning 25 min
25 min
Energy
Active Morning 30 min
30 min
Energy
Active Morning 45 min
45 min
Energy
Active Morning 60 min
60 min
Energy
Active Morning 90 min
90 min
Energy
Cheerful Morning 90 min
90 min
Energy
Cheer U Up 15 min
15 min
Energy
Cheer U Up 20 min
20 min
Energy
Cheer U Up 25 min
25 min
Energy
Cheer U Up 30 min
30 min
Energy
Cheer U Up 45 min
45 min
Energy
Cheer U Up 60 min
60 min
Energy
Cheer U Up 90 min
90 min
Energy
Energy Booster 20 min
20 min
Energy
Energy Booster 25 min
25 min
Energy
Energy Booster 30 min
30 min
Energy
Energy Booster 45 min
45 min
Energy
Energy Booster 60 min
60 min
Energy
Energy Booster 90 min
90 min
Sex
Feminine Power 10 min
10 min
Sex
Feminine Power 15 min
15 min
Sex
Feminine Power 20 min
20 min
Sex
Feminine Power 25 min
25 min
Sex
Feminine Power 30 min
30 min
Sex
Feminine Power 45 min
45 min
Sex
Feminine Power 60 min
60 min
Sex
Feminine Power 90 min
90 min
Aging
Yoga 60+ Cardio 25 min
25 min
Aging
Yoga 60+ Cardio 30 min
30 min
Cardio
Cardio 90 min
90 min
Breasts
Firm Breasts 45 min
45 min
Lungs
Lungs Lymphatic Drainage 20 min
20 min
Lungs
Lungs Lymphatic Drainage 25 min
25 min
Lungs
Lungs Lymphatic Drainage 30 min
30 min
Lungs
Lungs Lymphatic Drainage 45 min
45 min
Lungs
Lungs Lymphatic Drainage 60 min
60 min
Lungs
Lungs Lymphatic Drainage 90 min
90 min
Blood Pressure
Blood Pressure Booster 90 min
90 min
Energy
Energy Wake Up 90 min
90 min
Habits
Quit Smoking 20 min
20 min
Habits
Quit Smoking 60 min
60 min
Energy
Hormonal Balance 15 min
15 min
Energy
Hormonal Balance 20 min
20 min
Energy
Hormonal Balance 25 min
25 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

Dynamic Three-Legged Plank occurs 72 times in 75 challenges

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 13, 14, 15, 25, 26, 27, 28
4 w. 13, 14, 15, 25, 26, 27, 28
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 5, 7, 8, 9, 10, 11, 19, 21, 23, 25, 27, 28
4 w. 5, 7, 8, 9, 10, 11, 19, 21, 23, 25, 27, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 26, 27, 28
4 w. 26, 27, 28
Stress
Anti-Stress in 28 Days 4 w.
Day: 4, 5, 11
4 w. 4, 5, 11
Depression
Overcoming Depression in 28 Days 4 w.
Day: 15, 19
4 w. 15, 19
Energy
Energy Wake Up in 28 Days 4 w.
Day: 19, 23, 27
4 w. 19, 23, 27
Flexibility
Yoga Start in 21 Days 3 w.
Day: 11
3 w. 11
Abs
6-Pack in 28 Days 4 w.
Day: 27
4 w. 27
Energy
Cheerful Morning in 28 Days 4 w.
Day: 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 28
4 w. 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 28
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 5, 6, 7, 9, 11
2 w. 5, 6, 7, 9, 11
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 3
1 w. 3
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 15, 19
3 w. 15, 19
Waist
Slim Waist in 28 Days 4 w.
Day: 4
4 w. 4
Arms
Strong Arms in 28 Days 4 w.
Day: 1, 2, 9, 20, 21, 23, 26, 27, 28
4 w. 1, 2, 9, 20, 21, 23, 26, 27, 28
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 2, 7, 8
2 w. 2, 7, 8
Back
Royal Posture in 14 Days 2 w.
Day: 12
2 w. 12
Joints
Healthy Joints in 14 Days 2 w.
Day: 2
2 w. 2
Arms
Strong Arms in 7 Days 1 w.
Day: 1
1 w. 1
Energy
Cheerful Morning in 7 Days 1 w.
Day: 3
1 w. 3
Abs
6-Pack in 7 Days 1 w.
Day: 5
1 w. 5
Energy
Energy Wake Up in 7 Days 1 w.
Day: 4
1 w. 4
Stress
Anti-Stress in 7 Days 1 w.
Day: 3, 4, 5
1 w. 3, 4, 5
Immunity
Boost Your Immune in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 1
2 w. 1
Balance
Improve Your Balance in 14 Days 2 w.
Day: 5
2 w. 5
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 9
2 w. 9
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 7
2 w. 7
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 5, 6, 7, 14
3 w. 5, 6, 7, 14
Stress
Anti-Stress in 21 Days 3 w.
Day: 3, 4, 5
3 w. 3, 4, 5
Joints
Healthy Joints in 21 Days 3 w.
Day: 9
3 w. 9
Energy
Energy Wake Up in 7 Days 3 w.
Day: 4, 8
3 w. 4, 8
Balance
Improve Your Balance in 21 Days 3 w.
Day: 12
3 w. 12
Back
Royal Posture in 21 Days 3 w.
Day: 19
3 w. 19
Abs
6-Pack in 21 Days 3 w.
Day: 5
3 w. 5
Energy
Cheerful Morning in 21 Days 3 w.
Day: 3
3 w. 3
Waist
Slim Waist in 21 Days 3 w.
Day: 9, 14, 15
3 w. 9, 14, 15
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 16
3 w. 16
Arms
Strong Arms in 21 Days 3 w.
Day: 1
3 w. 1
Habits
Quit Smoking in 7 Days 1 w.
Day: 6
1 w. 6
Habits
Quit Smoking in 14 Days 2 w.
Day: 8, 10
2 w. 8, 10
Habits
Quit Smoking in 21 Days 3 w.
Day: 8, 11
3 w. 8, 11
Habits
Quit Smoking in 28 Days 4 w.
Day: 9, 10, 11, 16, 18
4 w. 9, 10, 11, 16, 18
Habits
Stop Drinking in 7 Days 1 w.
Day: 7
1 w. 7
Habits
Stop Drinking in 14 Days 2 w.
Day: 12
2 w. 12
Habits
Stop Drinking in 21 Days 3 w.
Day: 5, 9
3 w. 5, 9
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 8
3 w. 8
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 9, 16, 19
4 w. 9, 16, 19
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 57, 68
12 w. 57, 68
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 2
2 w. 2
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 5, 15
3 w. 5, 15
Cardio
Healthy Heart in 7 Days 1 w.
Day: 4
1 w. 4
Cardio
Healthy Heart in 14 Days 2 w.
Day: 3, 4, 7, 11
2 w. 3, 4, 7, 11
Cardio
Healthy Heart in 21 Days 3 w.
Day: 4, 19
3 w. 4, 19
Cardio
Healthy Heart in 28 Days 4 w.
Day: 2, 22, 25
4 w. 2, 22, 25
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 5
3 w. 5
After Pregnancy
Recovery After Childbirth in 7 Days 1 w.
Day: 7
1 w. 7
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 16
3 w. 16
Neck
Healthy Neck in 7 Days 1 w.
Day: 3
1 w. 3
Neck
Healthy Neck in 14 Days 2 w.
Day: 4
2 w. 4
Neck
Healthy Neck in 21 Days 3 w.
Day: 2, 6, 13, 17, 18, 21
3 w. 2, 6, 13, 17, 18, 21
Neck
Healthy Neck in 28 Days 4 w.
Day: 3, 7, 8, 11, 12, 17, 20, 24
4 w. 3, 7, 8, 11, 12, 17, 20, 24
Head
Relief from headache in 7 days 1 w.
Day: 4
1 w. 4
Head
Relief from headache in 14 days 2 w.
Day: 6, 12
2 w. 6, 12
Head
Relief from headache in 21 days 3 w.
Day: 1, 8
3 w. 1, 8
Head
Relief from headache in 28 days 4 w.
Day: 1
4 w. 1
Weight Loss
Slim Body in 7 Days 1 w.
Day: 5
1 w. 5
Weight Loss
Slim Body in 14 Days 2 w.
Day: 14
2 w. 14
Weight Loss
Slim Body in 21 Days 3 w.
Day: 5
3 w. 5
Weight Loss
Slim Body in 28 Days 4 w.
Day: 12, 25, 26
4 w. 12, 25, 26
Breasts
Beautiful Chest in 7 Days 1 w.
Day: 1, 2, 3
1 w. 1, 2, 3
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 5, 6, 13, 15
3 w. 5, 6, 13, 15
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 19
4 w. 19
Урок 361 ( Dynamic Three-Legged Plank )

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 Three-Legged Plank: video with the correct technique of performing the asana

Information about asana
Technique of execution

Dynamic Three-Legged Plank: 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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