Core Strength Ritual – Yoga With Adriene

– What’s up everyone? Welcome to Yoga with Adriene. I’m Adriene and today
we have a core strength ritual for you. This is a really great
video to supplement with your yoga practice
or another workout. Maybe you just went for a run or a nice, long walk
and you’re wanting a little bit more, right? So this is a practice
that’s just beautiful for your core, right, so whether you’re
looking to get chiseled for the swimsuit season
or you’re just wanting to support your back
and prevent back pain, or maybe you’re wanting to fly in other yoga postures, this is an exercise that’s
going to rock your core, so get into something comfy, put on a good attitude,
connect to your breath, and let’s get started. (lively bouncy drumming
and guitar strumming) Alrighty partners, let’s
start flat on our backs. Go ahead and walk the
heels up towards your hips and bring the hands
to the belly here. So I’m gonna guide us through
our core strength ritual today, but I invite you
to really take charge of your breath so that
we’re moving with the breath and so that the breath
is fueling our movements. So bringing our yoga mindset
and the yoga mindfulness to our practice, to our workout. Snuggle the shoulder blades
underneath your heart space. Toes pointing forward,
knees up towards the sky. Go ahead and lengthen
the lower back here, so you might even lift the tailbone up so that you can find a nice connect. We’re gonna need this
as we move throughout our ritual today. Nice connect with the
lower back to the mat. And tuck the chin just slightly, lengthen through
the back of the neck, and then start to breathe
into your hands. We’re gonna do
three conscious breaths. Here we go,
starting with a big inhale in through the nose. (inhaling) And a big exhale, out
through the nose or mouth, yogi’s choice. (exhaling) Inhale, big conscious breath. And exhale, relax your shoulders. Go ahead and close
your eyes for this last big breath in. And exhale out. Great, send the hands
down to the ground, in line with the heels
around the hips here. Everyone’s different so honor
where your body’s at today. And do your best. Staying focused on the
breath, we’ll inhale, begin to press into the feet
and lift the hip points up towards the sky. Big breath to lift you up. Big exhale to lower down. Inhale, press into all
four corners of the feet. Lift up starting with the tail. And exhale to lower. And one more time, inhale, lift all the way up. This time really keep
the chin lifted up towards the ceiling. We’re gonna use this
throughout our practice today. Go ahead and snuggle the
shoulder blades here. Big breath in. And exhale to release. Awesome work. Alright, so scoop the tailbone, again so that lower back is
nice and flush with the mat. Alright, now interlace the fingertips. Bring them up and over,
behind the head here. Extend the thumbs. Give yourself a little neck massage here. If you have a pony tail or a bun, you might move it to the side. And then just take a second, again to breathe deep, open elbows nice and wide. Alright, here we go. Inhale in. Exhale, lift the head, the
neck, the shoulders up. Just take a second here
to create a little hammock for the neck, and then
we’re gonna slowly lift the chin up towards the sky, engaging the muscles
of the abdominal wall. Keep the elbows nice and wide, so notice if they’re coming in here, keep it up. If you can, lift up a little more, lifting the shoulder
blades, breathe deep. Lower back flush with the mat. You might be awesome here, staying here, breathing, or you might lift the shins
parallel up towards the ceiling, knees in line with the hip
points or slightly in front. Breathe deep here. Chin up towards the sky. Chest open, lots of space
between the bottom of the chin and your heart center. Breathe deep, you got this. Thumbs are extended for
a little extra support in your neck hammock. Inhale in. Exhale out. Great, on your next inhale, lower. And on your next exhale, lift back right to where you were. Inhale, lower. Exhale, lift. Keep the elbows wide. Inhale, lower. Exhale, lift. Moving with the breath. Inhale. Exhale. Inhale. Exhale. Keep it going, smile, inhale. Exhale. Inhale. Exhale. Inhale, chin stays lifted. Exhale, lift the tailbone
towards the sky, navel down. Inhale. Exhale, can you lift the
shoulders a little higher? Inhale. Exhale, lift. Inhale, lower. Exhale, lift. Three more, you got this. Inhale, lower. Exhale, lift. Inhale, lower. Exhale, lift. Last one, inhale, lower. Exhale, lift and hold. Keep the chin lifting
up towards the sky. Add a little action to the feet here, rolling the ankles,
rotating the ankles, pointing and flexing the
toes here with the feet, and then nice and easy, reaching the fingertips towards the heels, palms face up, we’re gonna breathe here for ten seconds, you got it. Chin is lifted. Open in the chest. Tailbone scooping up. Big breaths here. Welcoming some heat. Inhale in. Exhale out. Great, take one more breath cycle. You got this. Pinkies up towards the sky. Open the palms,
open the chest. And then exhale,
release everything. Knees wide,
soles of the feet together. Hands come to the belly. And we relax. Great, bring the knees together, press up off the toes. We’ll come right back
to where we were. Inhale, in. Exhale, lifting the chest. See if you can really
lift your shoulders. Again, not crunching here, but looking up towards the ceiling so peek at the video
when you need to, but then take your gaze
straight up and slightly back, almost as if you’re looking
up past your third eye here. Alright, we’re coming
back here, engage. Scooping the tailbone up. I’m gonna inhale, reach
the fingertips up and over. Exhale, take the fingertips
or palms together, Namaste. Or you can take ol’ Simba here. And over to the left,
and we’re gonna extend the right leg out all the way. Let it hover. Breathe here. Inhale in. Exhale out. Inhale, draw the right
knee all the way back up, and same thing, just
carving a line through space with your right heel. Keep the chin lifted so
I’m not crunching here. Shoulders nice and high. Let it hover. And inhale, bring it in. All the way up towards the sky. Lots of energy
through the feet here. Carving a line through
space with your right heel. You can also come here to
interlace the fingertips, but I like to keep
my arms extended. Bring it in all the way up. Then slow and steady here,
taking up space with your right leg. Great, keep it going. Knees come together, inhale. Exhale, sliding it down. Collar bone nice and open here. Beautiful, let’s do one more. (deep breathing) Let it hover. Then navel draws down as you bring the right knee back in. Great, take a second to
rest in the middle here if you need. Relax the shoulders, big breath in. Big breath out through the mouth. And back up we go. Palms up, loop the
shoulders nice and open through the chest. Inhale, reach the arms up. Fingertips reach towards the sky. And exhale, now onto the
right, opposite side. Keep the chest nice and open. And when you’re ready,
left leg all the way up. We start to carve a
line through space. Now energetically, I’m
keeping my tailbone up, lower back pressing
flush down to the mat. And lower, let it hover. Engage full abdominal wall,
and then reach it back up, knees together. Here we go. Moving in your own time. Resist the urge to rush this so slow and steady,
toning the core. If you have a block, you
might even hold it here out to the side or you
can choose another prop just to give yourself a little action through the fingertips
and the hands. Nice and slow, tailbone scooping up, navel drawing down. Beautiful, keep it going. You got this, nice and slow
and steady wins the race. Stay with your breath. Lift the shoulders up a
little more, you got this. Keep the heart open, mind open. I am strong. Great, do one more
wherever you are. Let it hover, you got this. And then bring it into center. Awesome, we’ll return back
to Supta Baddha Konasana. Give your belly a little pet, maybe clockwise direction,
knees wide. Great, from here we’re gonna
move to butterfly crunches. So interlace the fingertips,
bring them behind the head, create the same little
neck hammock here with the thumbs extended. Option here also to bring the
fingertips to the temples, elbows nice and wide
in either variation. Alright, tops of the
thighs draw down. If you feel any discomfort
in the lower back body, you’ll experiment with
drawing your toes further away or drawing the
heels closer to your center. Here we go,
hug the lower ribs in, inhale in, exhale lift. Just find the shape here. Find this nice,
long length here first. And then baby crunches, it’s important to not think
about the crunch happening in your neck, but in the
muscles of the abdominal wall. So keep your gaze
straight up and back, chin lifted towards the sky, and just baby pulses here. (quick breaths) Use your breath. So again, we’re wanting to
create movement in the belly, not really in the neck. So the spine is nice and long. Baby pulses here. Little butterfly crunches. (quick breaths) Maybe they get a
little bit higher. But chin still lifting
towards the sky. Use your exhale. Five more seconds. (quick breaths) And release,
that was hard to count. Bring the knees together. Give yourself a big bear hug,
you’re doing awesome work. We’re almost done here. Really, really awesome. I’m gonna take a
second to just cross the right leg over the left
and find cow legs here. You might grab the big toes or
the outer edges of the feet. Big breath in. Big breath out as you unravel. Take the left leg over,
grab the outer edge. Beautiful, breathing deep. And then we’ll unravel here. Bring the knees right
underneath the hip points. Shins parallel to the ceiling. This time fingertips are
gonna come to the temples so you know you can always
come to the neck hammock variation, elbows wide
in both variations. Inhale in. Exhale, lift the head, the
neck, the shoulders up. We’re gonna twist here so
we’re coming into a center, really lifting the shoulders
as high as you can go, lower back flush with the mat. And we’re gonna twist. Right elbow to the left knee. Really try to reach
your elbow to your knee rather than your knee to your elbow, so coming here, then
we’ll come back to center, and lower. Lower on the inhale. Exhale, lift up to center. Engage, crossing over. Left elbow to right knee. Really reach the
elbow to the knee rather than the
knee to the elbow. Inhale to center. And lower. Exhale, lift up. Crossing over. Center, down. Center, cross. Center, down. Center, twist. Center, down. And now moving at your
own pace with your breath. Don’t bypass that center move. When you come to center,
really scoop the tailbone up, engage the belly,
tighten the belly, and then crossing over to twist. Again, elbow towards the knee, not knee towards the elbow. Keep it going. Keep the elbows wide. And do one more on each side. It’s hard to find that center. Ooh, yeah. Great, and then after
you’ve done your last one, take the hands to the backs of the thighs, squeeze the knees in,
relax your shoulders. Take a deep breath
in through the nose. And exhale out
through the mouth. (exhaling breath) Great, soles of the
feet come to the ground. And we’re gonna cross
the right ankle over, excuse me the right leg over the left. Great, then shift your hips
to the right side of your mat just a hair, and allow
your legs to fall over towards the left. Great, interlace the
fingertips behind the head or fingertips to the temple. Inhale in. As you exhale, lift up. Inhale, lower. Exhale, lift. Inhale, lower. Exhale, lift. Inhale, lower. Exhale, lift. Keep it going. (exhaling breaths) And one more. And we’ll switch. Release the hands right
over to the other side. Walk the hips back to center. This time left leg all
the way over the right. Inhale, in. Exhale, let the weight of
the legs melt to the right. Did I walk my hips over? Walk your hips over. Interlace behind, here we go. Inhale in. Exhale, lift. Inhale, lower. Exhale, lift. Inhale, chin up. Exhale, belly in. Inhale, look up. Exhale, lift. Keep it going. (exhaling breaths) Let your breath move you. So get into a rhythm. (exhaling breaths) Great and one more. And release, awesome. Take the hips back to center. Hug the knees into the chest. Give yourself a great
big bear hug here. And one last move, here we go. Slide the hands to the
backs of the thighs. Take a second to just shake it off. And we’ll rock all the way up. And come into a plank pose. Alright, almost there, you got this. So forearm plank today,
I should’ve said forearms. So we have variations of plank, so this variation is
gonna be on the elbows, shoulder width apart. To start, come onto
your forearm plank here, spike the heels towards the back wall or the back edge of your mat. You know you can always
lower the knees here. Come into a variation. But for now, give it a try, spike the heels back, draw the
shoulders away from the ears, and we’re gonna breathe here with the gaze straight down. Draw the navel,
hug the lower ribs in. Send the sitting bones
towards the heels. Light up an energy
throughout the whole body. You got this. Breathing deep, gaze straight down. You got it. (deep breathing) Now take your right
toes off the mat. Tap, back to center. Left toes off the mat. You got it. Back to center. Full body strengthener here. To the right. Back to center. And to the left. If you want to spike this
up for a little more cardio, little toe jacks, you can
do both at the same time. But otherwise, we’re
keeping it nice and slow and mindful today, building heat. Toning the body. Side to side, press
away from your yoga mat. Gaze straight down. Great, do one more on
each side, you got this. And then slowly release,
knees to the ground, send the sitting
bones back, hips back. And Child’s Pose. Catch your breath. Breathe deep. (deep breathing) Alright, that was just your
warm-up for this next thing. Ha-ha, come on, here we go. Coming onto the right forearm, keeping that same light of
the fire that you just did in your whole body, so keep it alive, fully alive. We’re gonna come into
a side forearm plank. Now options here to lift
the hips, stack the feet, and hug the lower ribs in. Or you can, whoa. Or you can take the
top leg onto the earth so top foot comes onto the earth, and we still lift the hips up high. Inhale, send the left
fingertips up towards the sky. I’ll try not to keep you
hanging here too long. And exhale, rounding left
fingertips in and under. Thread the needle. Inhale, lift up. Exhale, draw the navel in. Thread the needle. Inhale, look up. Exhale, threading. Inhale, look up. Exhale, keep it going. Exhale, lift the hips. Inhale, lift up. Exhale, lift the hips. One more, you got it. Inhale. Exhale, lift the hips. Inhale, look up. And then slowly come
back to forearm plank, and we’re gonna take it to the other side. So take a little break if
you need to in between. And take it to the other
side whenever you’re ready. Stacking the hips. Stacking the feet. Reach the right fingertips up. Hug the lower ribs in. Collect your energy here. Draw the shoulders
away from the ears. Inhale in. Exhale, thread the needle. Inhale, all the way up. Exhale, thread the needle. Feel free to stack the
top foot on the earth. Inhale, up. Exhale, threading. Nice and slow, careful not to rush. (deep breathing) Keep the hips lifted. Belly tight. You’re doin’ awesome. Let’s do one more, you got it. Press away from your yoga mat. Full body experience. And then release, awesome. Come back to that forearm plank. Big breath in. Big breath out. Big breath in. Big breath out. Release the knees. Child’s Pose. This time swim the fingertips around all the way back
and we come to rest. (deep breathing) Press into the tops of the feet. Tuck your chin into your chest. And slowly roll it up. Counter twist. Right hand comes to the left thigh. Left fingertips behind,
sit up nice and tall. Inhale. Exhale, twist. Take it to the other side. Big inhale to lift up. And big exhale to twist. Inhale, back to center. And draw the hands at the heart. Alrighty my friends,
awesome work. If you’re doing this
practice with someone, go ahead and give them
a high five right now. If you’re doing it alone like me, high five right up to
the screen or in the air. Really nice work. This is a great video
that you can repeat, so if you’re wanting more,
you can do different reps. You can do this video twice,
even three times in a row to really get your core
smilin’ and on fire. Also really great to support
you in other practices like I said before. Favorite this video, bookmark it so you can return to it easily. Share it with your friends, and don’t forget
that first things first, self love, really accepting
where you’re at today, and just making it a fun
experience on your mat. That’s why I love this channel. That’s why I love you. So let me hear from you. Questions, comments down below, and I’ll see ya next time. Free videos every Wednesday. Peace. Namaste. (lively, bouncy drumming and strumming)

100 Replies to “Core Strength Ritual – Yoga With Adriene”

  1. How often should I do this ? I’m seriously lacking core strength and I can feel the burn with this lol

  2. Every time I do this I feel it in my neck and upper shoulders. My neck hurts for a few days after. Im not sure what Im doing wrong. Any suggestions? x

  3. Adriene,

    My friend's neck hurts when she does this exercise. What can she do to help?

    Thank you,


  4. Today on the journey I've did your climber's yoga and this one
    Thank you so much and I'm sending my love to you and the community.

  5. πŸ˜…πŸ”₯ β€œsmiling and on fire”
    woohoo πŸ™ŒπŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯

  6. Hey Adriene, I love your videos so much. Thank you so much! I noticed that you got a ton of different leggings, actually you wear a different pair in every video. I was wondering if you just collect them or whether you get sponsored by different brands and they send them to you? Thanks, Laura

  7. I have done this video twice now and each time I feel amazing, today my back felt so comfy on the mat and I really enjoyed the Heat! Love and light xxx

  8. After a month and a half of yoga, I was able to stack my legs when doing my side plank if only for a few seconds. Yay!

  9. oh my gosh adriene! this is the most enjoyable core / strength training video i've ever done, even though it was SUPER tough. but unlike other workouts I've done I was able to actually relish in the heat and muscle strain rather than immediately register it as TORTUROUS PAIN!!!! so thank you so much! for the mindfulness and the wholeheartedly genuine view of holistic health + self care that you build all of these practices on. so much love for you, my girl! <3

  10. Adriene…although I love this video and have it saved I'm having some problems with the last pose. I've had rotator cuff surgery on my right side and recently sprained my left shoulder. The side plank is ok, but threading the needle is very difficult. Would my only option be to stay on the side plank and forget the needle?

  11. Proud af for getting through this. Only had to modify the side plank cuz shoulder pain ☺️ thank you for your great

  12. "Keep going, we're almost done" said Adriene in halfway through the practice. Like, Adriene, darling, a half is not "almost done" arghhh!
    That was hard, I had to take like 4-5 breaks in between. But that's okay! I made it!

  13. Than you so much πŸ§˜β€β™€οΈπŸ§˜β€β™€οΈnamaste πŸ™πŸ™πŸ™

  14. I have done this one before, but today it was much more challenging. I love that I didn't mind that though, this was where my body was today and feeling the burn was awesome

  15. Thanks for the great core workout Adriene! I am a big YWA fan :)). I have a question about the forearm (side) plank: how do I keep my elbows from hurting and/or getting chafed? Many thanks!

  16. Back from my holiday for Day 6 of POWER, a long journey, overslept, but here I am with a core practice on my comfy mat, excellent πŸ§˜πŸΌβ€β™€οΈπŸ§˜πŸ»β€β™€οΈπŸ™πŸ’ž

  17. I thought my core was okay… turns out it needs more than just a tune-up! A lot of moves I hadn't tried before, so thank you for that!

  18. πŸ˜„πŸ”₯πŸ”₯πŸ”₯
    Repeat 2-3x !!?! πŸ˜…πŸ˜…
    Wow!! I’ll do it in the (near) future πŸ™ŒπŸ™ŒπŸ™Œ
    Namaste πŸ˜ŠπŸ™β€οΈπŸŒŸ

  19. Connecting to my inner Goddess always brings me back to center – thanks for being my spirit guide, Adriene πŸ’šπŸ™πŸΌπŸ’š

  20. Wow! That’s intense for my core! My abs are laughing tears of relief. And as stated in a prior comment from 2 years ago, no repeats of this practice for me today! Phew!

  21. Day 6 – July, 2019 done! High Five βœ‹πŸΌ my core is on fire and I love it. Was very aware of my lower back not being in pain during core exercise. Thank you 😊

  22. I need a fire extinguisher for my core muscles not gonna lie. But I was able to keep up and not break a sweat (miracle) which makes me feel strong πŸ’ͺ ❀️❀️❀️

  23. I will definitely give this practice another try in the future 😍 It wasn’t a perfect one, but always keep in mind that yoga isn’t about perfection πŸ˜‰ For now, enjoy the burning sensation of the core and then go ahead and say, β€œI am strong!” πŸ’ͺ🏻✨ Thank you so much Adriene and namaste πŸ™πŸ»πŸ’—

  24. That was a killer ab workout! Had to modify the forearm side plank to a kickstand with hand on the ground instead of forearm, but loved the intensity. Not looking forward to soreness tomorrow lol.

  25. doing this as part of the EMPOWER calendar. daaaamn. I was so cocky because the "core wake up call" I can do no problem without taking breaks but THIS ONE. multiple breaks. pretty humbling. but, hey, at least I did the whole thing πŸ˜€ ever since doing daily yoga my back pain is nearly non-existent. <3

  26. Day 6 of Power in the books! Core practices always leave me feeling empowered and strong and this one was no different. There were definitely multiple times where I was looking at the screen like "this girl is trying to kill me" (lol) but it's also crazy to see how much stronger my body and mind have gotten since I started a consistent yoga practice. You rock Adriene and everyone else on this crazy journey!

  27. Imagine doing this while giving (nice) instructions.. Thanks for the high five Adriene, loved it!

  28. Me: "I can do this video after my six mile run. It's probably not that hard. I'll be fine."
    Narrator: "It was that hard, and she was not fine."
    (Finished the video, but geez, Adriene, you kicked my butt with this one πŸ˜‚)

  29. POWER day 6

    Nice powerful core session, today I’ve been walking for a while and my feet are sore. I really appreciate doing a practice that doesn’t require us to stand on our feet.


    #ywaPOWER #FWFG

  30. Yup very good practice that totally wopped my butt but I build a sweat and I needed to get my mind off some very stressful taughts that's been affecting me a lot so thanks for this one Adriene love yuh and Namaste Everyone πŸ’•πŸ’žπŸ’“πŸ’—πŸ’–β€πŸ™πŸ’ͺπŸ™

  31. You killed me and that’s only half doing the moves!
    Funny that you should suggest doing it 2 or 3 times in a rowπŸ€ͺ

  32. Well this kicked my butt. I’ve never felt my abs more than I do now 13 hours later πŸ˜‚

  33. Adriene in forearm plank: We're just going to breathe here.
    Me: Yeah right, we never just breathe in plank. πŸ˜‚πŸ˜‚

  34. I hated this. Added it to my favorites. I need to do these exercises daily. Argh. Thank you, though

  35. I actually don't like the haha, got you part. I prefer honest style of teaching, and when last move is in fact last move. (or at least somewhere close. It makes it less present and enjoyable.

  36. I really love your videos! They are challenging, yet gentle and calming. Thank you so much for doing these.

  37. not my favorite, but i'm proud to have finished it. and i won't ever have to do it for the rest of the month.

  38. This one is SO good for the core! It reminds me to practice tapas (discipline) and ahimsa (non-violence or in this case, self-love)

  39. Hi, this one was really challenging. But I have a question, as much as I tried my neck hurts more than my abs. Do you have any tips?

  40. Any tips for modifications for this? I'd like to make this a ritual, but I have lower back problems and can't do some of the poses with my legs raised in the air that long.

  41. I loved this core strength video. Still going strong at almost 3 months. less pain, getting stronger physically and mentally. Yay. Thanks

  42. I did this after the 50 minute power yoga video, thinking 20 minutes, it probably won't be much. Wow I was mistaken and collapsed at the end. Especially with the thread the needle move staying side plank without extending the knee, I was shaking and trembling all over the place! Very impressed that Adriene can talk while doing all of this, dayum girl!

  43. Hi Adriene, do you have a workout for the core suitable for beginners – i.e. ladies with a weak core that gets way too tired attempting this video πŸ˜‰

  44. I really love this excellent yoga practice! This was so awesome and so good for my core. Namaste! Thank you! πŸ‘‹ for this wonderful yoga practice!

  45. So I usually can follow all of Adriene's videos. Ah hello, not until I tried this one today. My core is dead. I was today years old when I found out my abs are trash and I need to focus more on strengthening my core. Thanks Adriene! You are the besttttttt.

  46. Day 186 πŸ”₯ this wasn’t as easy as I thought it’s going to be but embracing the heat powerπŸ™πŸΎ

  47. My neck hurt throughout this but I followed what you said. What is wrong?
    my head hurts after following this..

  48. Yoga and fitness and everything in between… The lines are blurry sometimes. Sometimes yoga is just a very mindful workout a with body weight.

  49. I totally struggle with my neck with this routine, is that the same for others or is it something I am doing? I follow the instructions and use my core for the lifts, and also support my neck with my arms a lot but the pain gets so bad I feel like there is no relieving it even after stopping for some time and get super nauseous. Would be interested to know if this means I'm doing more harm than good.

  50. Any tips for not tensing your neck during the crunches?? I feel like I'm getting an ab workout but my neck is a little too involved πŸ˜•

  51. This is the first practice of all the wonderful ones you have that didn't feel right for me? The front of my neck really hurt so I am sure despite your awesome instructions I wasn't doing something correctly? I so love your channel, I do X2/ day almost every day! Thank you! (and Benji!). Xoxo

  52. Wow! 5 years ago I would've done this without pausing and panting so much, but today this routine killed me! πŸ˜‚πŸ˜‚πŸ˜‚ This just proves that I'm at my weakest.. I'll come back for more though. I'll be doing 2-3 reps in 2 weeks time. with a lot of exertion πŸ˜„

  53. Thank you for this. The last bit was challenging for me but love the way you encouraged to still go for it! Loved doing yoga with you πŸ™‚

  54. That was hard! Side plank gave me shooting pains in my hip so avoided that for the day and just did some more regular plank. Will try again next time! Don't think I can do this daily but will try a few times a week.

  55. Adriene thanks for yet another fine video. QUESTION during the Side Plank Twists, is it ok to hold a weight or use those excercise rubber bands ???

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