This pose has several possible arm variations. Understanding fitness the hard way, Chetna has finally learnt to strike a balance between her protein shake and her beer and making room for her writing desk and her gym at the same time. Well, according to Harvard Health Publishing, yoga helps with the following: In fact, yoga does a lot for your health; studies from Harvard Health Publishing reveal people who practice yoga use 43% less medical services and save anywhere from $640 to higher than $25,000 a year. 2. It engages your quadriceps, gluteus, calves and ankles. All you have to do is push your thighs together, bend your knees and squat. Stand up straight with feet about hip-width distance apart and your arms alongside the body. These consist of gentle rotations of the neck, arms, wrists, hips, ankles to slowly warm up the joints. By practicing yoga for weight loss for beginners, you can really transform your body, your mind and overall health. Your shins and knees should be hip-width apart. Bring the legs together without actually moving them. Look at the floor lightly forward; jaw loosened, breath evenly and steadily. Stand with your feet three to four feet apart. It improves concentration, relaxes your muscles, and cures insomnia. Precautions: Individuals who experience neck problems should not keep looking straight, and they should remember to hold their neck long. To end the pose, propel yourself back into Downward Facing Dog or lower the knees to the floor and stay in Child’s pose. Comments 0 Comment. Release by drawing your chin toward your chest and hands to your hips. Yoga Moves your Muscles with Strength. Yoga For Weight Loss & Belly Fat – Complete Beginners Yoga Burn Yoga For Weight Loss & Belly Fat – Complete Beginners Yoga Burn. Benefits: Warrior II Pose helps stretch your hips, groins, and shoulders, develops balance and stability, and stimulates your abdominal organs. It is a great asana to start with to lose your belly fat. Make lion’s face and inhale deeply, and as you breathe, open your eyes as wide as possible, elevate your eyebrows, roll your eyes up in their sockets, open your mouth wide, and gradually stick out your tongue like you are seeking to touch your chin with it. Rotate your head to gaze up at the left palm. Repeat it for about 3-5 times. It also tones the abdominal muscles and enhances the function of the colon to help with elimination. Resting on your back, put your feet flat on the floor at a comfortable distance away from the hips. Benefits: Triangle Pose helps to stretch and extend the thighs, knees, and ankles. Last update on 2020-12-04 / Affiliate links / Images from Amazon Product Advertising API. Yoga for weight loss for beginners is a great start in your fitness and weight loss journey. Time: 15 minutes In reality, yoga is excellent for toning and is actually one of the most effective ways for beginners to lose weight. It also develops your core and abdominal muscles and burns belly fat. It is created by master yoga instructor Zoe-Bray Cotton. Hold your arms at your side and your palms facing up. If not, can keep the chin tucked instead. 1. They also found that people who were overweight actually lost weight. Here are a few tips that will help you succeed. Draw your hips forward so that they stay over your knees. Turn your elbows straight back and press them into your sides. After eight weeks of doing yoga at least twice every week for a total of 180 minutes, participants had higher muscle strength and endurance, flexibility, and cardio-respiratory fitness.eval(ez_write_tag([[468,60],'altinify_com-large-leaderboard-2','ezslot_7',127,'0','0'])); Yoga is an excellent cross training to add to your running and at-home workouts. Flex your left foot firmly with the toes facing toward the left side of the room. Gradually lower down to the knees to return to your original position. Its focus areas are your chest, abdomen, quadriceps, ankles, groin, hip flexors, and throat. It also helps tone your abdomen and improves balance and posture. Hold your spine straight, your butt pushing toward the floor, and your shoulders rested away from your ears. Yoga for beginners - app is free yoga workouts for weight loss. Hold for about five breaths before releasing the left leg to the floor. Benefits: This practice awakens the inner energy centers and improves the ability to retain the breath for a long time and enhance the ability to focus. Bow pose stretches the entire front of the body, while simultaneously strengthening every muscle in the back. These 5 yoga poses for weight loss are perfect for overweight beginners. A group of researchers analyzed a small group of sedentary individuals who had not performed yoga before. You can also massage your fingertips to feel relaxed. Remain in this posture for at least five breaths. If you can, let your head come back, opening your throat. Move your body toward the back of the mat while holding your forearms in place and filling your chest by rolling your shoulders back and tucking your shoulder blades firmly onto your back. To finish, press firmly into your forearms and uplift your head off the floor. Benefits: The Half Lord of the Fishes Pose increases the spine’s elasticity, tones the spinal nerves, and improves the functioning of the spinal cord. Benefits: This family of yoga poses for weight loss helps to relieve tension in the face and chest, enhances the circulation of blood to the face, keeps your eyes healthy by stimulating the nerves, and stimulates and firms the platysma. Individuals who practice yoga and are mindful eaters are more in tune with their bodies. On a breathe in, stretch your arms out alongside your body, lifting them parallel to the floor with your palms facing down. Cat-cow pose I believe in YOUR POWER to transform the world through a healthy lifestyle and diet, and that physical activity and diet are EVERYTHING when it comes to your health and well-being. Several small studies have discovered that yoga has a positive effect on cardiovascular risk factors: It helped lower blood pressure in individuals who have hypertension. Stretch one leg back with your toes tucked. This morning weight loss yoga workout by Sarah Beth Yoga is made specifically for beginners, and includes tons of modifications for poses to help you get through it. It also soothes the brain and helps reduce stress and fatigue. Repeat 3x on every side( left and right). Sit on the mat. Bring the right side of your body towards the top of your right thigh and bring your right hand towards the ground beside your right foot. Keep your gaze directed forward. Yes, Yoga can help you in your weight loss journey. It also promotes digestion and stimulates the abdominal organs. Close your eyes and breathe profoundly and gently through the nostrils. Here are 5 asanas to get you started. Forward bend pose Shift your head to take your gaze up toward your left fingers. To lose weight, you have to follow the exercises correctly. Begin by lying down flat on your stomach on the floor or mat. Lastly, shift your head so that you lift your gaze toward your upraised left fingertips. Squeeze your abs and butt and slightly lift your arms and legs up. Flex the knees and lower your butt toward the floor to come into a squat. Breathe in to raise your chest off the floor. Yoga is an ancient India’s practice which consists of physical, mental and spiritual practice. Avoid doing Virabhadrasana if you suffer from heart issues, severe neck or shoulder pain, high blood pressure, knee pain, or chronic illness. Benefits: This pose stimulates and tones the wrists, arms, abdominal muscles, and lower back. Your body forms a straight line from head to heels. Rest as you sit upright. Put your hands on your knees with the palms facing upwards. Flex the left (top) foot and have the toes facing down at the floor. Make sure your elbows continue pressing your sides. Are you one of these people who think of yoga, as just a relaxing and comfortable workout to improve your flexibility and mindfulness? Squeeze the inner feet down actively and keep the knees from spreading out wide, by engaging the inner thighs. Benefits: Half Moon Pose helps to stimulate your abdomen, ankles, thighs, buttocks, and spine and to develop your groins, hamstrings and calves, shoulders, chest, and spine. Yoga for beginners at home is a 20 minute class for weight loss workout is a great video to practice at home. Get on all fours, making sure that your wrists are parallel to your shoulders and your knees are parallel to your hips. Alright, now that you have that information, let’s jump into the 25 Minutes Yoga For Weight Loss For Beginners. Do you know that? Leave a Comment Cancel reply. Benefits: Corpse pose helps to relax your whole body and helps to release stress, fatigue, depression, and tension. Flexibility, power, balance - choose a workout designed personally for you. Precautions: Avoid doing Child’s Pose if you experience heavy knee or back pain. So here I describe some yoga-weight loss for beginners step by step to make it easier. We have lots more on the site to show you. Do not make the mistake of pulling your head up with your arm strength. 5. You've only seen one page. So is yoga good for weight loss? Precautions: Try practicing this asana, mainly only on an empty stomach, and do not forget to warm-up before practice. They not only work your chest, shoulders, and triceps but also if you do them correctly, they build your core stability.... How Long Should I Wait to Shower After Running. These individuals were also more satisfied with and less critical of their bodies.eval(ez_write_tag([[250,250],'altinify_com-box-4','ezslot_1',125,'0','0']));eval(ez_write_tag([[250,250],'altinify_com-box-4','ezslot_2',125,'0','1'])); Mindfulness means focusing your attention on what you are experiencing in the present time without judging yourself. Fully stretch the left (upper) leg. Rest in the pose for five to ten breaths. Remember your knees should be apart by the distance of the hip. And it doesn’t matter what size or weight you are, there is no time like the present to start your yoga journey. Turn your thighs inward, hold your tail high, and sink your heels towards the floor. My goal is to offer you a simple and science-based approach to building muscle, losing fat, getting happy and healthy, and living a meaningful and impactful life for you and your loved ones. … There are many mistakes that you can make when practicing yoga for weight loss for beginners. Benefits: Garland Pose helps to tighten the thighs, groin, hips, ankles, and torso. Stay in this posture for about five breaths to a couple of minutes. eval(ez_write_tag([[728,90],'altinify_com-box-3','ezslot_8',122,'0','0'])); However, science shows that yoga does more than that. Once you feel balanced on the right leg, stretch the left arm up toward the ceiling, opening the chest and making a straight line with the right and left arms perpendicular to the floor. Actively engage the muscles of the left leg. Begin in a Warrior I pose, a lunge with your right foot forward, knee turned 90-degrees, and rear leg stretched. Showering after running is good for you for multiple reasons. Helpful for throat diseases and regulates thyroid function. Yoga is recognized for its ability to relieve tension and anxiety in the mind and body. Push your shoulder blades down along the spine, firm them into the back and squeeze the space between your shoulder blades up towards the ceiling. 5. Remember to keep your shoulder blades broad and away from your ears. Bend your elbows to provide a light rest. Tips try using some knee support this asana if you experience knee pain or arthritis. Yoga might be tender, but now you know how it helps in burning our calories. Push your palms into the mat and lower the crown (very top) of your head back till it comes to the floor, opening your throat. Engage your quadriceps actively to take the burden of your body’s weight off your arms. Then release your upper body to the floor or the mat. From all fours, move your shoulders over your wrists, fingers spread, middle finger facing forward. Benefits: The angle pose is very effective in reducing the side fats and keeping the waistline in check, especially during the holiday season. Please make sure to read our reviews before you buy beginners yoga dvd for weight loss. Draw your belly to rest between your thighs and root your forehead to the floor. Keep your legs straight and active. This is another one of my favorite fat burning yoga poses for weight loss. Another research observed that practicing yoga improved lipid profiles in healthy patients as well as patients with known coronary artery disease. Precautions: You should avoid practicing this asana if you have insomnia, suffering from high or low blood pressure. Your email address will not be published. Your email address will not be published. Verify that the distance between your hands and feet is correct by coming forward to a plank position. Push ups are great workouts to help you strengthen your core and upper body. Start to align your right leg while simultaneously uplifting your left foot off the floor. Benefits: This family of yoga poses for weight loss helps to decrease fat on thighs, opens up the hips, extending deep hip flexors, develops, and strengthens the shoulders and back. Remember, the distance between the hands and feet should be equal in these two postures. Precautions: When performing this asana, do not strain the body, do not bend the knees or elevate the chin above the floor. Make sure your spine is upright. Your chest and head will also lift up. Move your arms back along your sides whenever you are ready. Proceed to draw your right thigh muscles upward, extending the crease in your right hip. Hold your left leg as straight as possible. The successive movement of your muscles makes them make use of excess fats in your body as fuel. Put your palms flat on the ground directly beneath your shoulders. Lie in a comfortable posture like kneeling, the Lotus Pose, or just sitting cross-legged. Yoga asanas that require your body to stay active alongside successive compression and stretching of your muscles are effective for weight loss. What Is Yoga Burn? Precautions: Practice the Corpse pose with your knees flexed and your feet on the floor, hip-distance apart; either join the thighs parallel to each other with a strap or support the twisted knees on a bolster. Here are the steps of yoga for weight loss, So get a yoga … Lower your chin down and draw it back closer to your chest, making a double chin. Move your chin towards your chest. Table-top crunches Relax the shoulders, jaw, and eyes. Move your upper arms inside your knees and flex the elbows to bring the palms together into Anjali mudra (prayer position). Lie flat on your stomach with your hands on the sides. Press your palms. Keep the position for at least 10 seconds. My goal is to offer you a simple and science-based approach to building muscle, losing fat, getting happy and healthy, and living a meaningful and impactful life for you and your loved ones. Actively stretch your left arm and fingertips up and over your head. Hold this pose for 30 seconds. As in all other things, what may work for some may not appeal to others. Your weight loss mechanism depends on the yoga you select. Try opening your chest by using a little bit of strength from your right elbow pushing into your right knee and your right knee pressing into your elbow with equal effort. It also extends the groins, spine, waist, chest, and lungs, and shoulders stimulate abdominal organs and increase stamina. Precautions: When practicing the Warrior I try to keep your head in a neutral position if you feel neck pain. Precautions: You should not perform this pose if suffering from neck pain and avoid turning your head right or left while you are in the pose. The left shoulder piles on top of the right one as you open your chest, reaching your left fingertips toward the ceiling while holding your left shoulder rooted in its socket. Download fast. It also helps stretch the muscles on one side of the body while compressing the other side’s muscles. Hold your head in between the elbows and arch the back. Open your knees as wide as your mat, holding the tops of your feet on the floor with the big toes touching. Relax your right knee lightly to prevent hyperextension. Researchers observed that people who performed yoga for at least 25 minutes once a week for at least four years, gained less weight throughout middle adulthood. It also enhances posture and expands the abdominal region, promoting digestion and elimination. Precautions: Try to hold your breath as long as you can comfortably breathe. ‍10 yoga poses to lose weight. Turn your right leg to step back to Warrior I. Don’t move ahead without resting a particular part of the body. It improves your stamina and enhances your metabolism by concentrating on all four stomach muscles, including the abdomen, transverse abdominis, internal and external obliques. Your back will round-up towards the ceiling, just like a stretching cat. Precautions: Avoid practicing Ardha Matsyendrasana if you experience sciatica or slipped discs. Precautions: Avoid practicing the Warrior III  pose if you are experiencing high blood pressure, heart problems, severe neck or shoulder pain, spinal ailments, knee pain, or recent chronic illness. Benefits: This kind of yoga poses for weight loss calms the brain and helps relieve stress, and mild depression strengthens the arms and legs and energizes the body. Let us explore each yoga benefit in great detail. Hold your elbows next to your sides. Breathe out bringing the arms to the sides and shift your weight back so that the right knee comes back under the body next to the left knee. Sun Salutation Yoga for Weight Loss is the best app for removing wrinkles and rejuvenating skin. Try practicing this family of yoga exercises to lose weight on an empty stomach. Breathe in and step the right foot forward and turn into the right knee. Bend forward to bring your weight into your right (forward) foot. Comparable to a traditional push-up, it also strengthens the muscles surrounding the spine, developing posture.eval(ez_write_tag([[250,250],'altinify_com-leader-3','ezslot_9',130,'0','0']));eval(ez_write_tag([[250,250],'altinify_com-leader-3','ezslot_10',130,'0','1'])); Precautions: Avoid this type of yoga exercise to lose weight if you have carpal tunnel syndrome, wrist injury, shoulder injury, during pregnancy, and stop when you feel any pain or discomfort. He simply dedicated himself to yoga to lose weight and feel good again. This article presents the different benefits of yoga in relation to weight loss so that it will help you decide if yoga is truly for you. Studies describe mindful eating as a nonjudgmental awareness of the physical and emotional feelings associated with eating. List of yoga poses for weight loss 1. It not only gets you clean and protects you from skin inflammation but also helps naturally lower your heart rate and core temperature.... Altinify believes in YOUR POWER to transform the world through a healthy lifestyle and diet and that physical activity and diet are EVERYTHING when it comes to your health and well-being. Let’s do it. Precautions: Individuals experiencing uncontrolled high blood pressure, weak eye capillaries, detached retina, or any other disease or inflammation of the eyes and ears should avoid practicing Downward Facing Dog pose. Start on your elbows with your forearms flat on the mat and your upper arms perpendicular to the floor. The group of researchers observed that individuals who practiced yoga were more mindful eaters according. Try these 5 simple yoga poses for beginners to kickstart your weight loss journey Published on: 28 August 2020, 11:59am IST If you are on the hunt for the most effective way to shed some kilos, then do try yoga for weight loss. Aim to combine the 30 minutes yoga for weight loss for beginners with a clean diet and other activities such as running and these 25 best yoga exercises to lose weight faster and look gorgeous to help you lose weight and keep it off. This is one of the reasons why yoga asanas for beginners to lose weight are very effective. Yoga Burn is a beginner friendly video program which will help you lose weight and get started with Yoga. Practice yoga regularly. Yoga workouts for beginners and professionals, exercises for abs, glutes and legs, sets of exercises for weight loss and stretching. ‍ ‍Boat pose; This yoga pose is a whole body exercise, which torn up your core and enhances muscle strength. Benefits: The Warrior I help strengthen your shoulders, arms, legs, ankles, and back. Once you have acquired the position, get into cow pose. It is likely that the yoga restores “baroreceptor sensitivity,” which allows the body to sense imbalances in blood pressure and maintain balance. Place your elbows on the floor right beneath your shoulders. This is Yoga asana For Weight Loss For Beginners With Pictures. Surveys have discovered that people who practiced yoga were more aware of their bodies than people who did not perform yoga. Start with these but make sure you’re regular with the practice to see the effects. Start on your hands and knees on the mat, with your wrists directly under your shoulders. If you continue to use this site we will assume that you are happy with it. Repeat this 15 to 20 times. The position of your left foot should be in line with your right heel. Put your all weight on your buttocks. Engage your right thigh muscles and move your right femur into its socket. On a breathe in, stretch your front leg and breathe out to lower your arms. Get Your Awesome Meal Planner for Weight Loss & Healthy Food Recipes. Lie flat on your belly with your arms along the sides of your body, palms up, forehead relaxing on the floor. Using yoga for weight loss for beginners is also an excellent way to help you burn fat, tighten the muscles, reduce stress levels, and give you more enhanced flexibility. Comment. Benefits: Warrior III helps to strengthen your ankles and legs, your shoulders, and muscles of the back. Name Email Website. We’re pretty sure you’ve come across the phrase ‘yoga se hoga’ and there’s a good reason behind it. Lower your torso till it is parallel to the floor. Shift your big toes toward each other to turn your thighs inwardly and firm your buttocks so your tailbone presses toward your pubis. Then, slowly get back to the original position. Repeat the position with your opposite leg forward. What are your favorite yoga exercises to lose weight? Poses that stretch and moves your body maximum at every angle work best for you. Breathe in, so your lungs are about two-thirds full, and then hold your breath. Yoga For Weight Loss for Beginners has three different levels, which will allow you to progress through the workouts as you build more stamina and become more comfortable with the workouts. So YOU can look better, feel better, live better, and go make more impact. Benefits: Plank Pose is an excellent pose for strengthening core muscle strength. Move your hands to your hips. Carry your left leg straight and parallel to the floor. Boost your Weight Loss and help maintain your ideal weight, 25 Minutes Yoga For Weight Loss For Beginners, 1- Four-Limbed Staff Pose, Low Plank Pose / Chaturanga Dandasana, 3- Extended Side Angle Pose / Utthita Parsvakonasana, 6- Dolphin Pose / Ardha Pincha Mayurasana, 12- Downward Dog Pose / Adho Mukha Svanasana, 18- Half Lord of the Fishes Pose / Ardha Matsyendrasana, 22- Bridge Pose / Setu Bandha Sarvangasana. Keep these 5 yoga tips in mind if you’re new to the weight loss journey Published on: 21 August 2020, 09:15am IST If you are a new yogini and are trying yoga for weight loss, then you need to know these rules before hitting the first session. We use cookies to ensure that we give you the best experience on our website. Benefits: The bridge develops the chest, neck, spine, and hips, strengthens the back, buttocks, and hamstrings, and promotes digestion. Allow your head to hang and move your shoulder blades away from your ears towards your hips. 3. Stretch your legs straight out behind you, keeping your arms perpendicular to the floor or your yoga mat. This yoga posture is considered to be effective in reducing stomach fat and strengthening the lower and upper body. Lean deeply into your right knee and bring your right shin perpendicular to the floor. Hold your shoulder blades away from the ears and glued to your back. The set provides your spine with a great stretch and strengthens your abdominal muscles. Take a long and deep breath as you draw your thighs upwards. Lie on your back with your legs up at a 90-degree angle. Turn your toes under, contract your core, and elevate your hips up and back like a Downward Dog pose. Stretch your hands backwards and hold your ankles. Ensure that your chin and chest are up while you look towards the ceiling. You don’t have to practice for a long time, but as often as you can. Beginners Yoga For Weight Loss: Yoga is very much helpful to lose weight. Use your body going forward to counterbalance your left leg lifting and lengthening straight back. This 40 minute sequence will build strength, tone belly fat, burn calories and detoxify! Benefits: Locust Pose reinforces the abdominal and back muscles, enhances sexual stamina, improves better blood circulation. This step will create more core strength and stability. My advice is always to start with small, gradual adjustments and be kind to yourself along the way. Try to move your hands to your heart center with the forearms parallel to the floor, letting your elbows’ pressure to open the knees lightly. Yoga for Weight Loss. 50 Survey Sites To Earn. Commit to yourself to practicing 25 minutes yoga for weight loss for beginners, and you will lose fat, get toned, and feel great to make differences in your life and the lives of others. Yoga is also a complete body workout thus helping in toning the entire body. Well, you might be right. Maintain the posture for a few seconds, about 30 to 60, as you breathe gently and profoundly. It’s important to look at some of the cardinal yoga poses for weight loss to begin a perfect journey of being fit and healthy. Yoga for beginners - Workouts Yoga for weight loss. Rest your shoulders away from your ears. Walk around briskly, and stretch and mobilize your muscles. If your neck starts to hurt in the upward direction, gently lower it and avoid practicing this asana, you experience severe pain in the neck, back or shoulders. When practicing each yoga for weight loss for beginners, try to focus on how they make you feel and how you can improve. Have both hips level and facing toward the floor. Categories Weight Loss Post navigation. Nutritastic - Fitness, Training & Ernährung. Begin lying down on your stomach with your face down and arms out in front of you. Repeat the same steps on the opposite side, and then breathe out and return to the front. Bring your low ribs into your body and hold your core lightly engaged. Workouts for women, exercise tracker. Loosen your hips, piling the left hip point on top of the right hip point. Yoga inculcates the habit of discipline and instils inclination towards self-care. These 5 yoga poses for weight loss are perfect for overweight beginners Updated on: 16 September 2020, 16:55pm IST Everything seems confusing when you’ve just started your yoga for weight loss journey, especially if you’re overweight. You can use this app to relieve your stress. Precautions: Avoid this pose if you have a more severe wrist injury or carpal tunnel syndrome. Align your right leg and continue to move your torso toward a parallel form to the floor. Carry your right hand to the floor in front of your right foot. Start with the wrists underneath the shoulders and the knees underneath the hips. More by Not normal . Start with your hands and knees on your mat. Yes! Continue squeezing through the pinky toe edge of your back foot, mainly through the heel’s outer edge. Actually, the word ‘Yoga’ originates from the Sanskrit word ‘Yuj’ which symbolizes the union of your individual consciousness and the universal consciousness. These are the top beginners yoga dvd for weight loss. Try whichever feels more comfortable for you. It also develops your arms, legs, shoulders, neck, belly, groins, and ankles, strengthens focus, balance, and stability and energizes the whole body. You can either turn your elbows 90 degrees so that your fingers face the ceiling or hold onto the outer edges of the floor. 4. Begin concentrating from your head to your feet. Yoga for weight loss? At the same time, elevate your sternum towards your chin. After performing this asana, you may feel dizzy if you are a beginner. Exhale and turn to the right, first from the spine, and then move your pelvis to the left and turn a little more. The most important thing to remember when doing yoga is to focus your concentration on your body while you are keeping and performing each pose. Hook your thumbs into your pits for help as you begin to open your chest toward the roof. Breathe out to release back to the floor. The goal is to flow smoothly through each of the postures and repeat the sequence as many times as you wish.eval(ez_write_tag([[336,280],'altinify_com-leader-2','ezslot_6',129,'0','0'])); I highly suggest performing 3-7 series of this “flow” 3-5 times per week for about 25 minutes. If it feels uncomfortable for your neck, hold your head in a more neutral posture. Put your left foot parallel to the short edge of your mat (at a 90-degree angle). But for beginners yoga may hurt at the beginning. Definition of yoga Yoga is a systematic practice of physical exercise, breath control, relaxation, diet control, positive thinking and meditation aimed at developing harmony in the body, mind and environment. Precautions: A few precautions to consider while doing Cobra Pose: do not hold your body stiff, try to keep your buttocks loose, and avoid keeping your arms straight. Hold your left arm facing up. Between two poses the muscles on one side of your mat pose, or Tadasana ( top ) foot abdominal! 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