#ashtangahomepracticechallenge

[kinoyoga]

And we are in Copenhagen 🇩🇰 _ The soft Nordic light tells the story of a change of seasons, like winter is coming, except this is winter for a Florida girl like me. _ Today’s #ashtangahomepracticechallenge challenge is Prasarita Padottanasana. Choose the variation and modification that works for you. _ The key that unlocks this pose (and most forward bends) is to do the work with the front side and let the inner strength take you where you body wants to go. Over activating the back muscles in an attempt to keep the spine “straight” creates tension, stresses the hamstring attachments and makes you block yourself. Instead, think about releasing the back and allowing the torso to slide around the hip joins and in between the thighs. For the shoulder option, Prasarita C focus on internal rotation and avoid forcing or pulling in an attempt to get the hands towards the ground. _ Options— 1. Chair—sir on a chair with wide legs, slightly bent knees and work the shoulders. 2. Blocks—In Prasarita A, place your hands and/or head on a block if trying to reach the floor creates too much stress. 3. Wall—Again for A, lean your back against the wall so that you pivot your pelvis more forward. 4. Bent Knees—If you’re working through a hamstring injury bend your knees and tuck the tailbone. Don’t force it. _ The outer shape doesn’t matter, it’s the inner experience. You’re here to practice, to feel, to awaken, and ultimately to love yourself. _ Join the challenge and practice with me on @omstarsofficial We are sending out emails with both the pose of the day and suggested modifications and @wellness_yogini will be doing some live classes with more detailed modifications. When it’s time to practice I want you to get into your zone and find what works for you. Remember this is your practice. _ Outfit @liquidoactive Photo @timfeldmannyoga #ashtangachallenge 🙏 (at Copenhagen) https://www.instagram.com/p/B18ryp4nQ0u/?igshid=i1it7cq3vmmh

[akekris]

Day6​ #janusirsasana #ashtangahomepracticechallenge #ashtanga #yogainstagram #yogaeverywhere #yogainlockerroom #yoginspiration #ashtangayoga #hathayoga #vinyasa #yogadaily https://www.instagram.com/p/B2HjwVEDIcT/?igshid=nbpc1gluphf9

[kinoyoga]

You don’t ever need to put your leg behind your head to be a “good” yogi. So, you might wonder why bother trying? Well, the effort may teach you something about your hips and awaken sleeping parts of your body and mind. Now that’s certainly something worth striving for. _ Tips— 1. Don’t push or force. 2. Focus on the hip rotation 3. Back off if you have any knee pain 4. Slightly tuck the tailbone and let the QL’s release 5. Stabilize the torso but don’t lean too much back or round too much toward _ Modifications and Prep— 1. Prep—pigeon with an open knee and shin bone parallel to the front of the mat helps release the muscles that need to open to facilitate deep external rotation. 2. Deep, low, wide-legged squats—getting the torso to drop between the thighs is a big step in making space for the leg behind the head. 3. Lifted single-leg Fire Log—Leave one leg extended in Dandasana and bend the other, externally roster the hip and lift the shin bone into the chest. This can also be done by resting the leg on a chair. 4. Reclining eka pada—sometimes it can be easier to use the floor as support while rotating the hips 5. Wall or chair supported eka pada —use a wall or soft chair to support the back while you focus on the hip oration _ Remember the journey is about feeing not forgiving, about discovery not competition. _ Day 14 #ashtangahomepracticechallenge is Eka Pada Sirsasana with @wellness_yogini @omstarsofficial _ Photo @denizdalandk Outfit @liquidoactive 🌻 _ Come practice!! Prague next weekend, London after that. Romania, Athens and Italy to follow. _ Full schedule on my website. My next Mysore retreat in Miami is in October @miamilifecenter Scholarship spots available for all my workshops and retreats. 🙏 (at Copenhagen) https://www.instagram.com/p/B2Z3O0CHQ7v/?igshid=19p4lxiagzthb

[kinoyoga]

The first time I tried this pose I fell flat on my stomach. Chaturanga Dandasana, Four-Pointed staff pose, is one of the hardest poses in the yoga practice. If you’ve never tried before, a good way to think about it is like a tricep push-down (in yoga we rarely do the “up” part of the push-up). But, even that can feel intimidating and unattainable if you’re not naturally strong or athletic. I certainly was neither when I first started practicing over 20 years ago. _ So what to do if you can’t Chaturanga? Don’t force it or muscle through. There are lots of modifications that make this pose accessible. Recently I’ve been healing from a shoulder injury and I’ve had to adapt my practice. Chaturanga was one pose that I just couldn’t do for a little while. When the body is building strength or healing it’s better to practice properly than force the body into a shape for the ego’s sake. Shoulder alignment and core activation in Chaturanga are the holy grail. Put all your attention there and you’ll find the fountain of eternal life (or at least a good Chaturanga for the rest of this life). _ Modifications— 1. Plank—no need to go down at all. 2. Knees Down—like a half push-up 3. Half Chaturanga—only go half way down 4. Bolster—go down to a bolster rather than the floor 5. Blocks—place your hands on blocks to elevate the body and give more space to chest, thighs and belly (see how close my thighs are to the ground in the photo. I have relatively big thighs and I often struggle to keep them off the ground). 6. Lie Down—Do the pose with full activation but keep the chest on the ground _ Day 1 #ashtangachallenge is Chaturanga Dandasana. Join the challenge and practice with me on @omstarsofficial I designed this course to help you develop your home practice. I encourage you to find the video that best supports your daily practice and repeat it. We are sending out emails with both the pose of the day and suggested modifications and @wellness_yogini will be doing some live classes with more detailed modifications. When it’s time to practice I want you to get into your zone and find what works for you. Remember this is your practice. _ #ashtangahomepracticechallenge (at Kenya) https://www.instagram.com/p/B13g55YHY2S/?igshid=13xc89qift8kw

[kinoyoga]

It took me nearly two years of consistent practice before I could do this pose. I fell over, toppled over, crashed and generally felt defeated. Then, one day it shifted and I could do it. It took all that time for me to build the strength in body and mind. _ While not every pose will be accessible for every body, every single person can find a way to work that builds more strength. I will never tell you a story about what you can’t do. I am here to tell you a story of what’s possible if you believe in yourself and have enough faith to get on your mat and put in the work. It doesn’t matter if you succeed at the pose, but it does matter how you try. The effort of trying will teach you valuable life lessons that can transform every aspect of your life. _ Tips— 1. Foundation—spend a long time in Dolphin Pose before trying to kick up. 2. Use the shoulders, not the elbows—it’s the strength in the shoulders that will hold you here. So many people focus on the elbows but it has come from deeper. 3. Headstand—long holds in headstand help build the strength. And if you can’t do headstand then I recommend to get that stable before trying Pinchmayurasama in full. 4. Flexibility—your shoulders need a certain degree of extension to work the alignment, focus on backbends and other shoulder openers as a warm-up 5. Core—always remember to orient to the vertical line, not a banana shake when you’re in the pose. 6. Fall—learn how to fall safely so you take the fear out of it 7. Faith—no matter what happens celebrate each day on the mat. _ Day 15 #ashtangahomepracticechallenge is Eka Pada Sirsasana with @wellness_yogini @omstarsofficial _ Photo @denizdalandk Outfit @liquidoactive ���� _ Come practice!! Prague next weekend, London after that. Romania, Athens and Italy to follow. _ Full schedule on my website. My next Mysore retreat in Miami is in October @miamilifecenter Scholarship spots available for all my workshops and retreats. 🙏 (at Munich, Germany) https://www.instagram.com/p/B2eCbIeHvHp/?igshid=ekamv6xg407f

[kinoyoga]

Whenever I’ve been absolutely certain about something I’ve also been blinded by that certainty. Yes, sometimes to get things done you have to put blinders on and focus on your goal like a laser beam. Sometimes. But, what happens when your target was off? Or when you’ve made some other critical errors in judgement along the way, often colored by your desire? _ Well, in that case, ambition can be destructive rather than productive. I know because I’ve been there. I’ve let my drive dictate so much of life, for better or worse. I always wanted to take the message of yoga to a million people. You could say I succeeded. It hasn’t been easy. Sometimes I’ve worked so hard for so long only to find myself exhausted and nowhere closer to the goal. _ I didn’t snap my fingers and land on this bench in Dhanurasana. I practiced and I worked my ass off, every single day, on and off the mat. I took on the tapas of practice and study, the tapas of business, of writing, of working. I did what I thought I needed to do, being willing to fight for what I believed was right, even to my own detriment. Some battles were lost the moment I choose to fight. _ And here I am, with more wisdom, more love, more joy, more happiness, fighting the voice of doubt and disillusionment. And I feel like I am coming home to myself, a part of me that was always trying to prove she was good enough. It’s like I woke up one day this year and realized that there’s nothing left to prove, there’s just this amazing thing called life left to live, and a life that I see as filled with love, joy, kindness, a true sense of belonging. _ Day 12 #ashtangahomepracticechallenge is Dhanurasana. I know I’m late for my own challenge but I spent the day yesterday just being the love that’s in my heart. Thanks for keeping up the practice with @wellness_yogini @omstarsofficial _ Outfit @liquidoactive Photo @denizdalandk 🌻 _ See you in Munich this weekend, Prague next weekend and London after that. Romania, Athens and Italy to follow. _ Full schedule on my website. My next Mysore retreat in Miami is in October @miamilifecenter Scholarship spots available for all my workshops and retreats. 🙏 (at Copenhagen) https://www.instagram.com/p/B2WMzyonOJB/?igshid=a5dy6b31z1ec

[kinoyoga]

Backbending can be an emotional journey. There’s no need to force it. Just show up on the mat every day and put in the work. Let that be enough. What you see in my poses may seem “advanced” but I’ve worked hard over 20 years of practice. The most challenging work has always been the internal, emotional and spiritual stuff that the physical poses triggered. When you see what I share don’t judge yourself, but take a little spark of my energy and let it be an inspiration for you to practice. Your practice is your own, the progress you make is always relative to your own journey, both external and internal. We are here on the path to awaken, not to bend and twist into senseless oblivion. _ Modifications— 1. Wall—press your hips against a wall 2. Blocks—stack blocks on the outsides of your feet and take the hand to the blocks instead of the feet 3. Foot position—flex the feet instead of pointing to being the heels higher 4. Prep—it’s always ok to just do the prep work in lieu of the pose, place the hands on the sacrum and just focus on lifting the spine _ Day 13 #ashtangahomepracticechallenge is Ustrasana Have you been joining the live classes with @wellness_yogini on @omstarsofficial ? _ Outfit @liquidoactive 🌻 _ Prague next weekend, London after that. Romania, Athens and Italy to follow. _ Full schedule on my website. My next Mysore retreat in Miami is in October @miamilifecenter Scholarship spots available for all my workshops and retreats. 🙏 (at Copenhagen) https://www.instagram.com/p/B2XTFJ-HbMY/?igshid=dpymi2263q54

[kinoyoga]

Arm balances can be so challenging, and also so inspiring. Understand the principles and alignment and then do your best. Put all your heart and soul into all that you do. Then, turn it over with full faith that it will happen at its own pace and in its own time. It’s also good life wisdom to take off the mat 💗 _ Come practice with me in Europe this Fall. Full schedule on my website. My next Mysore retreat in Miami is in October @miamilifecenter Scholarship spots available for all my workshops and retreats. Come practice for a full week and enjoy our warm weather ☀️ . _ Day 9 Bujapidasana #ashtangahomepracticechallenge You can still join the challenge and practice with me on @omstarsofficial anytime. We are sending out emails with both the pose of the day and suggested modifications and @wellness_yogini will be doing live classes with more detailed modifications. When it’s time to practice I want you to get into your zone and find what works for you. Remember this is your practice. _ Photo @timfeldmannyoga Outfit @liquidoactive 💗 (at Copenhagen) https://www.instagram.com/p/B2M4Nz_last/?igshid=iw07knzkkrnk

[kinoyoga]

Yoga cannot be measured by external form. Yoga is an inner experience. And yet, it is necessary to place a little attention to the body so that you can awaken more with each breath. It’s a fine balance. Alignment is about being perfect, it’s about keeping the body saffron avoidable harm and optimizing the flow of energy in the pose. _ Revolved Triangle, Trkonasana B, is a challenging twist that combines forward bending, lateral stretching, spinal twist, should extension, and balance. When I first tried I had no idea where my hips were, let along how to keep them level. What’s most important is that you find a way to work the pose that provides just enough challenge so you grow, but not so much so end up overwhelmed or injured. There’s a sweet spot in the middle, and I encourage you find it. _ Day 2 #ashtangahomepracticechallenge is Trikonasana B. Some helpful modifications— 1. Block—place a block on the outside of your forward foot. Do not attempt to place the hand on the knee or shin and twist bc it can place too much pressure on the knee. 2. Hand position—place the hand on the inside rather than the outside of the forward foot. 3. Fingertips—place your fingertips around the forward foot or on the ground and use the tips on the fingers as the grounding through the hand. 4. Focus on the forward bend—drop the twist entirely and place both hands on blocks or the floor on either side of your forward foot and stay for five breaths. Keep arms straight. _ If you’re going for the hand flat on the outer edge of your forward foot, remember to keep the hips as square as possible. Avoid dumping weight into one hip and evenly distribute the weight between both feet. _ Join the challenge and practice with me on @omstarsofficial We are sending out emails with both the pose of the day and suggested modifications and @wellness_yogini will be doing some live classes with more detailed modifications. When it’s time to practice I want you to get into your zone and find what works for you. Remember this is your practice. _ #ashtangachallenge 🙏 (at Kenya) https://www.instagram.com/p/B16H_SQHTZc/?igshid=6u32101q07qr

[kinoyoga]

Happiness is sunshine. You can’t hold on to it, but you can enjoy it every chance you get. Don’t think every day should be sunny. Rain provides much needed nourishment, not to mention, makes rainbows possible. Sadness, anxiety, anger, and all the other shadow sides of the heart are teachers too. Yoga doesn’t promise that you will always be happy and sunny. Yoga teaches you how to understand the true nature of your inner world, and in that understanding comes love, kindness and acceptance of all that is. _ I am so grateful to everyone who has joined #ashtangahomepracticechallenge so far. It is so inspiring to see you share your excitement for the practice. On gloomy days, you’re my sunshine. It’s been awhile since I’ve hosted a big challenge and I forgot how much I love the feeling of community and connection. Thanks for reminding me 💗 _ Today’s pose is Marichasana A. The physical work centers around hip flexion and forward folding. Let the torso slide toward the extended leg while you draw the bent leg back and settle the femur in to its socket. _ Modifications— 1. Strap—use a strap if you cannot bind your hands 2. Blanket—elevate the hips with a blanket to better facilitate the forward fold 3. Hugging—just hug the bend leg and don’t worry about dropping the shoulder in front the shin _ You can join the challenge and practice with me on @omstarsofficial anytime. We are sending out emails with both the pose of the day and suggested modifications and @wellness_yogini will be doing live classes with more detailed modifications. When it’s time to practice I want you to get into your zone and find what works for you. Remember this is your practice. _ Come practice with me in Europe this Fall. Full schedule on my website. My next Mysore retreat in Miami is in October @miamilifecenter Come practice for a full week and enjoy our warm weather ☀️ _ Photo @timfeldmannyoga Outfit @liquidoactive 💗 (at Copenhagen) https://www.instagram.com/p/B2HIkIFHENY/?igshid=zzde5qumg9pc

[kinoyoga]

What is Ashtanga Yoga? Here’s what it isn’t to me...Ashtanga, as I teach and practice, is not a system caught in time, with outdated rules, it’s not a rigid series of hierarchical poses that intimidate new students, nor is it an inner circle of able-bodied practitioners who compete with each other for a top slot. _ As I teach and practice Ashtanga, it is to me many things, some of which I’ll describe below: _ An invitation to get on the mat as many days as possible, to show up with an open heart and pour your soul into the practice. _ A library of poses that can be made accessible for all, and, when taught and practiced with intelligence, can lead the body to healing. _ A chance to tap into the magic of breath, body and soul, as a window, or maybe also a bridge to the eternal world of the spirit, to let movement be prayer, worship and communion. _ A lifelong journey, with twists and turns, with lessons and wisdom, but one that leads deeper down a path of peace, clarity and kindness. _ Intimacy, connection, reverence, commitment, ecstasy, transformation, happiness, hope. _ What is the practice to you? _ It has been SO inspiring to see so many different students from all over the world at all levels join #ashtangahomepracticechallenge with me @wellness_yogini on @omstarsofficial You are the life and light of this method of yoga and I am grateful to you. What I’ve loved is seeing how one person may do a modified, prop-assisted version of an asana followed by an advanced option. I value each expression equally. It sometimes feels like we have an either/or mentality, either we modify and make things accessible or we show extreme physical proficiency. But I don’t believe these are mutually exclusive. We are all just students doing the work. There is no competition or judgement, it’s just about finding the space to work for yourself and make this practice your own. _ You can still join 5,000 yogis in #ashtangachallenge (link is in my bio). Come practice with me in Europe this Fall. Full schedule on my website. My next Mysore retreat in Miami is in October @miamilifecenter Scholarship spots available for all my workshops and retreats. 🙏 (at Copenhagen) https://www.instagram.com/p/B2OydrWnmts/?igshid=qel9xms1kl9t

[kinoyoga]

Wanting more without truly appreciating what you already is greed. The desire for more, bigger, faster, is a kind of addiction. What we think we need is always the next thing, when in fact what we are always actually given exactly what we need (but always what we want). In a mad rush to be the best, we miss the opportunity to make what we have just that little bit better. _ Social media can feed the monster of completion. More likes, more engagement, more comments, more followers, more, more, more. But what if we don’t need more? What if we need something else entirely? The soul yearns for intimacy and connection, for depth and meaning, for something real. These subtle realms of inner experience cannot be quantified by metrics and algorithms. _ I’ve played the game to win before and lost big time. Now, I’m here to change the paradigm, away from completion and domination, from win-lose scenarios. I’m here to craft a new world, starting with myself, a world based on affiliation, of togetherness, of authentic presence. Start with the goodness that is already alive within your heart and build on it. Nurture the seeds of kindness and compassion and watch them grow. Kindle the spark of liberation and it can light up the whole world. _ Knowledge, awakening, wisdom, and love are often portrayed as fire in spiritual texts. Let me be a fire-starter, so that you can catch the flame of spiritual practice and make the journey back home. 🔥 _ Come practice with me in Europe this Fall. Full schedule on my website. My next Mysore retreat in Miami is in October @miamilifecenter Scholarship spots available for all my workshops and retreats. Come practice for a full week and enjoy our warm weather ☀️ _ Day 8 Marichasana C #ashtangahomepracticechallenge You can still join the challenge and practice with me on @omstarsofficial anytime. We are sending out emails with both the pose of the day and suggested modifications and @wellness_yogini will be doing live classes with more detailed modifications. When it’s time to practice I want you to get into your zone and find what works for you. Remember this is your practice. _ Photo @timfeldmannyoga Outfit @liquidoactive 💗 (at Copenhagen) https://www.instagram.com/p/B2KHYFhH5w6/?igshid=1qjqz7zs3ycf1

[kinoyoga]

I was uninspired and lazy today. I had the privilege of voluntary procrastination, which I used to monitor Hurricane Dorian, read @nytimes and the end of a book, chat with my hubby, do the dishes, nap briefly and contemplate the meaning of life. As a home practitioner for over 20 years, I know how hard it is to stay motivated. I cherish the time I step into a class. Whether it’s with my teacher or a colleague, sharing space with your fellow yogis is so special. In daily life, we can support each other online with challenges, videos and positive comments. It really does help. Sometimes just seeing that someone else is getting in the mat will inspire you to get on yours too. Did you practice today? Remember to share your challenge post. It just may encourage someone halfway across the world to get on their mats, practice and make the world a better place. I really mean it. _ Today’s #ashtangahomepracticechallenge pose is Virabhadrasana A, Warrior I. You can join the challenge and practice with me on @omstarsofficial anytime. We are sending out emails with both the pose of the day and suggested modifications and @wellness_yogini will be doing some live classes with more detailed modifications. When it’s time to practice I want you to get into your zone and find what works for you. Remember this is your practice. _ My next Mysore retreat in Miami is in October @miamilifecenter Come practice for a full week and enjoy our warm weather ☀️ _ Or come find me in Europe for the next seven weeks 🧘‍♀️ _ Copenhagen, September 7-8 @yogamudracopenhagen _ Munich, September 13-15 @veronika_mahashakti_yoga _ Prague, September 20-22 @studiosedmenebe _ London, September 27-29 @triyogauk _ Romania, October 4-6 @wellness.festival _ Athens, October 11-13 @houseofyoga.gr _ Milan, October 18-20 @twindharma _ 💗💗💗 Outfit @liquidoactive Photo @timfeldmannyoga #ashtangachallenge 🙏 (at Copenhagen) https://www.instagram.com/p/B2B5KDUHK11/?igshid=yptw69bo7k9p

[kinoyoga]

Yogi Chat is back today with a LIVE Q&A at 1 pm EST right here on IG. Comment with your questions below. _ It’s been amazing to share the #ashtangahomepracticechallenge with you @wellness_yogini on @omstarsofficial Let’s chat about home practice questions and everything else today to wrap up the challenge. Padmasana, Lotus Pose is our closing pose. Please let me know if you participated daily in the comments too. _ Photo @denizdalandk 😊 _ Come practice in class 🧘‍♀️ Prague next weekend, London after that. Romania, Athens and Italy to follow. _ Full schedule on my website. My next Mysore retreat in Miami is in October @miamilifecenter _ Scholarship spots available for all my workshops and retreats, so please reach out if you’d like to attend but cannot due to economic reasons. 🙏 https://www.instagram.com/p/B2goI6AnRM4/?igshid=1b05w95rx6vul

[kinoyoga]

I’ve got a question for you—what do you enjoy about following me and what would like to see more of? I’m genuinely asking because I feel like I’m not sure what to post anymore. I’ve been so glad for the challenge because it’s been giving me inspiration, but beyond that I sometimes forget all about IG for the whole day. So I’m curious what you who are here with me now enjoy most about my presence in this space. Feel welcome to share what you don’t like too. I’m always open to constructive criticism. I’m listening, so please share. _ And today’s #ashtangahomepracticechallenge pose is Krounchasana, Heron Pose. This one is hard to modify. If you don’t have the flexibility in your hip or knee, I recommend sitting on a block. If your hamstring isn’t open enough yet, try bending the knee. Or, substitute entirely with Tiryangmukhaikapada Paschimattanasana (a pose that is harder to say than do). _ For technique, internally rotate both hip joints and actively lift the spine up out of the pelvis. And always, always mula bandha. _ Check in with @wellness_yogini for modifications and be sure to sign up on @omstarsofficial for the challenge. If you’re a Primary Series student I recommend sticking with the practice that is right for now and not worrying about practicing with the second series video. You can still try the pose of the day after you’re warmed up. _ Outfit is sunflowers by @liquidoactive 🌻 Come practice with me in Europe this Fall. Full schedule on my website. My next Mysore retreat in Miami is in October @miamilifecenter Scholarship spots available for all my workshops and retreats. 🙏 (at Copenhagen) https://www.instagram.com/p/B2R8LGFn65D/?igshid=9n8vs4sud8wj

[kinoyoga]

If you lie to yourself, how can you ever hope to be honest with anyone else? Intimacy and connection in earnest begin with a feeling of wholeness within. You are only ever willing to meet people where they are to the extent that you have met yourself. We spend so much time trying to prove ourselves to “the world” when we are the ones whose love and approval is hardest to get. _ So much of life is wasted on feeling unworthy, thinking that you’re less-than, wondering if you have what it takes and doubting yourself. You may find it hard to believe but I often myself in that funk. It’s always the times when I questioned myself the most that I had something really valuable to offer. All the times I thought I was so cool, that I was so special, and my talk was big—all those times I nearly fell flat on face. It goes to show you that no amount of bluster can cover up what is missing inside. And no amount of doubt can prevent what is meant to shine from coming though. Now, as a teacher, I pay extra attention to the quiet ones in the corner who don’t talk a lot, who seem introverted but hard-working, the ones who almost never volunteer to answer a question but who will take the practice home and make it their own. I’ve seen way too many talented out-spoken, front of the room, everything-is-awesome drop the practice for the next cool trendy thing that comes way. It’s been over 20 years on the mat and this practice is confronting, demanding intimacy, honesty and vulnerability. To keep practicing is to walk the unsung hero’s journey, privately conquering demons and winning wars without the hope of a big homecoming parade. To practice yoga for a lifetime is to make the world a better place, starting with the world of your own mind and heart. _ Today’s #ashtangahomepracticechallenge pose is Janu Sirasana. Join the challenge and practice with me on @omstarsofficial and live with @wellness_yogini Remember this is your practice. _ Outfit @liquidoactive Photo @timfeldmannyoga 🙏 (at Copenhagen) https://www.instagram.com/p/B2EvPJPnADI/?igshid=7p5tcfde5udw