How to Get Started in the Right Style of Yoga for You

This week is full of music and yoga! While I am in my studio completing the creative content for MAPS (the Marine Arctic Peace Sanctuary), my husband and manager Rishi is off to Canadian Music Week. Beginning this Monday, Rishi will share the vision of MAPS with music industry leaders from all over the world.

Then, starting Thursday, MAPS reaches thousands of yogis at Shakti Fest. This springtime yoga and music festival is organized by the renowned Bhakti Fest, where I enjoyed performing as part of a past US tour. I am happy to announce that both Shakti Fest and Bhakti Fest are now YOGIS UNITE supporters for MAPS. We will have a booth at both events.

Music touches hearts, cools minds and awakens interconnection. It is the universal language. Bhakti yogis and pop radio listeners alike can agree we all need a healthy world, which is why I am developing music to speak to everyone for MAPS.

Last week in this space, I shared about the gift of yoga. This week, in the joyful spirit of spring and new beginnings, here are some tips on starting a yoga practice that is just right for you.

HOW CAN I FIND THE RIGHT YOGA CLASS FOR ME?

There are many different types of Hatha yoga practices, because there are many types of people. It is not appropriate, for example, for someone who tends to run hot to do a heating yoga practice. Nor is it appropriate for one who tends to be heavy in body and mind to do a practice that is particularly slow.

Hatha Yoga is part of the greater whole of Yoga, which includes the herbal medicine Ayurveda. Under Ayurveda, everyone is considered to have one or a combination of three predominant tendencies: vata, pitta and kapha. Vata people tend to be slim, sweat little, with a highly alert nervous system. They may be restless, sensitive to sound, and have an irregular appetitive and delicate digestion. Pitta people tend to be athletic, competitive, with voracious appetites, and reddish or yellowish tints to their skin. They are usually of medium build, and have natural capacity to lead, teach or perform. Kapha people tend to be heavy, graceful, with thick hair and a propensity to sleep long and deeply. They may be even-tempered, balanced, methodical, and nurturing.

When you are looking for the right yoga class, it is useful to know your type. Ask yourself:

  • Are you thin and nervy, find it hard to gain weight, have energy in sparks and flashes?
  • Are you fiery, muscular, determined, competitive, potentially aggressive with a burning appetite for life?
  • Are you slow, calm, stable, steady, sturdy, reluctant to change, with the potential to be stubborn or lazy?

People who tend to be wiry and nervy do best with slow, nurturing, grounding and comforting practices, such as Kripalu, Sivananda, Scaravelli, restorative, Integral or Yin Yoga.

People who run hot and are competitive by nature are likely to be attracted to more physically intense yoga practices, which is okay as long as the primary directive of the practice is not to generate heat. Iyengar, Sivananda, Scaravelli or Viniyoga are good practices for this fiery constitution.

If you have a heavier build, tend to be slow and would benefit from a little more inner fire and mobility, then Ashtanga, Jivamukti, Power Yoga, Kundalini and Moksha Yoga can be good options.

For all types, when specific injuries need to be addressed, it is best to do Restorative Yoga. Pre- and post-natal classes are excellent support for the birthing process.

If you are generally fit and in good health, there is no harm in trying any style of yoga to see how it feels, as long as it is done in moderation. Eventually, stick with a practice. The effects of yoga are deep and lasting, so they happen over time. A consistent practice with the correct method, a skilled teacher and a willing student will yield maximum results.

Based on my years of teaching and my personal experience, I ask you to please be mindful not to push or strive in your practice. You may approach your yoga with the desire to improve yourself. Evolving into your fullest potential is wonderful and what you are here to do on this planet. Problems arise, however, when “self-improvement” does not come from the joy of being, but from feeling inherently flawed or not good enough. Rather than your yoga being an intimate time to open more deeply to yourself and the universe, it enables a disconnection from who you truly are. The desire to evolve becomes a subtle form of self-judgment, even self-violence. Driven by wanting to “get it right” in order to gain love and approval from some imagined source outside of yourself, a disconnected practice fuels a deeper psychic tension that eventually needs to be addressed.

Remember that the goal of yoga is the release of your ego. Flat stomachs, hyper-flexible joints, floating vinyasas, “picture perfect” asanas or other physical qualities are not the point. They are a distraction from your ultimate objective to let go of your attachments and merge with the divine.

WHAT IF I CAN’T DO THE YOGA POSES?

Whether or not you are physically fit, it is good to start out in a beginner yoga class. I still go to them, even though I have owned two yoga studios, done three teacher training programs and taught for over twenty years. The gentler poses provide me with an opportunity to settle into each pose, rediscover my breath and embody the relationship between the breath, life-force energy, the body and the whole. May we always be beginners and learn to meet the moment with openness, innocence and fullness!

Even if poses are simple, it does not necessarily mean that they are rudimentary or unsophisticated. You can gain profound teachings from a yoga class that focuses on just a couple of very simple asanas (poses). Avoid the ego’s tendency to categorize into hierarchies, push and want more. “Advanced” classes do not make you a “better” yogi than “beginner” classes do. Approach each pose with a sense of freshness, that is, a beginner’s mind. Then you will discover the now, where life takes place.

Whatever class you find yourself in, let your body and breath be your guide. Never do more than 80% your maximum in any stretch, even if it seems to you that others do a pose “further” than you do. Pushing yourself to make a pose “look” good only creates constriction and suffering. If you find yourself in a class where you feel pressured to go past your 80% limit, consider going to a different class.

Every body is different. We come to yoga with tall bodies, short bodies, fat bodies, thin bodies, gymnastic flexibility, deskbound stiffness, physical ailments, mental ailments… all of it is fertilizer for the flower that is our own individual practice. Be exactly where you are. There is no nirvana waiting for you at the end of that stretch.

WHAT SHOULD I WEAR TO DO YOGA?

The traditional yogic garb was a loincloth for men and saris for women. Sivananda yoga teacher training still has a uniform of t-shirt and baggy cotton pants. In yoga studios today, you will see a range of clothing options. Most important is that you wear clean clothes that do not constrict your energy or physical movement. There is no need to buy super stretchy synthetic workout wear in order to do yoga. In fact, I recommend that you don’t.

Be wary of synthetic fibers in all of your clothes, especially when you do yoga. The use of natural fabrics will enhance your yoga practice and the experience of energy movement. When you pull off a shirt that is polyester, you can experience static cling, a buildup of unnecessary electrical energy. I find that the vibration of these fabrics can be constrictive or agitating, not leading to the sense of rooted, vital expansion that is yoga’s goal. That additional energy can add to an already agitated world, an overactive mind, and a restless spirit. All natural fibers help to keep you harmonized with nature, therefore more in balance. Also, remember that most synthetics are petroleum-based, coming from an industry which in itself harms the earth.

We also must consider that today’s laundry machines do not yet stop the release of micro-fibers from clothing into our waterways. Synthetic fabrics shed tiny fibers into the wash water, which goes down the drain and then into waterways where the fibers are eaten by fish and become part of the food chain for years to come, since synthetics do not biodegrade. Natural fabrics shed fibers in the wash too, but the fibers quickly biodegrade. Since part of the practice of yoga is to consider how we connect with the whole, it is good to try to be mindful of how our choices affect the world around us.

If you are doing a particularly hot and sweaty practice, you may find wicking fabrics to be appropriate. Yet, hot sweaty synthetics can quickly develop an odor that persists even through laundering. There are companies that produce organic cotton yoga gear, often blended with fibers like tencel, that is appropriate even for hot yoga.

Your body is a temple. You need to treat it with the respect and reverence it deserves. Put on it what you would place on something you consider divine. Personally, I do my practice wearing silk. Silk is gently insulating and helps to contain your energy, rather than engage unnecessarily with that of others. It adjusts to your body temperature, so it will keep you warm or cool as needed. It is also a very strong fiber and wears well. As long as a silk garment is well-made, without delicate features, you can machine wash it in a gentle cycle with a mild detergent. I am currently developing a line of silk yoga clothes for you to enjoy! I will be featuring them on my upcoming YEM: Yoga as Energy Medicine book and DVD sets.

CAN I EAT BEFORE I DO YOGA?

The rule of thumb is that you not eat for two hours before your yoga class. There are a few very practical reasons for this. One is that yoga class can involve bending and twisting of the abdomen that can feel unpleasant – or even harm the digestive process – if you have food sitting in your belly. Another is that digestion draws your body’s energy to your stomach, leaving you less energy to be present with your yoga pose.

While weight loss is not a goal of yoga, practicing on an empty stomach helps to train the body to burn its existing reserves of fat rather than seek more fuel in the form of a bellyful of food.
Having water to drink during a class is an option that some people enjoy and would be more necessary on hot yoga classes where there is a lot of perspiration.

IS IT OK TO PRACTICE AT HOME WITH A DVD IF I CAN’T GET TO YOGA CLASSES?

We are fortunate today to live in a time where yoga teachings are available at the press of a button. There are many reasons someone may not wish to attend yoga classes, from not having a class they can get to in their area, to prohibitive cost, to just not finding the right teacher locally. It is far better to practice yoga in your own home with a DVD or CD, than not to do yoga at all.

A good yoga DVD choice for you is one whose asanas (poses) are within your healthy range of motion, so that you are not overly exerted or stretched. The goal of your yoga practice is not to be able to bend into a pretzel, but to become more aware of your interconnected nature.
Whether you are practicing at home or in a class, do 80% of your minimum, as I mentioned above, and not to push. This recommendation applies all the more when you are practicing on your own and do not have a teacher who can correct your form. It is very important that you do not compare yourself to the person on the DVD. Watch for alignment instructions, but go at your own pace and do what you can.

Whether your teacher is in person in a studio or on a TV screen, the same considerations apply, which I will address next week when we discuss finding the right yoga teacher for you.

EXERCISE

Here is a practical exercise for you to do this week: Create a clean, clear practice space for yourself. It does not have to be elaborate, or even in a separate room in your home. It should simply be a space where you can extend a yoga mat or towel and not feel impinged in your movement, or distracted by noise, chatter or people coming and going. Most important is that you want to go to this space and feel it is sacred in some way.

Keep it simple. There is no need to go out and buy candles or incense, for example, or figurines. Such can come if it feels like a natural expression for you as you continue your practice. For now, simply give yourself the gift of a space for yoga.

Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

Thank you for helping me see what type of yoga might best suit my body type and lifestyle!

Thanks for great article. I believe helping individuals choose the right yoga for themselves is so important. There are so many choices in the yoga world, and the first time a person tries a new form of yoga, may or may not leave them with the notion of a positive fit. But yoga is for everyone! Wrt the clothing for yoga, thanks again for mentioning yoga wear. Important to think about the impact of synthetic materials. So I am really looking forward to seeing your silk yoga wear creations. warmly, Karen

A great deal of wisdom being shared here. Light on the path. Thank you, Parvati.

PGlmcmFtZSBzcmM9J2h0dHBzOi8vcGFydmF0aS51czkubGlzdC1tYW5hZ2UuY29tL3N1YnNjcmliZT91PWZmZDQ2MDdiODUzNjMxNjI2NjA1NmI5MzgmaWQ9NTM4M2YyMTczMScgc3R5bGU9J2JvcmRlcjowJyB3aWR0aD0nMTAwJScgaGVpZ2h0PScxMDAlJz48L2lmcmFtZT4=
PGlmcmFtZSBzcmM9Imh0dHA6Ly9lZXB1cmwuY29tL2JsY05SdiIgc3R5bGU9IndpZHRoOjEwMCU7IGhlaWdodDogMTAwJTsiPjwvaWZyYW1lPg==
PGlmcmFtZSB3aWR0aD0iMTAwJSIgaGVpZ2h0PSIxMDAlIiBzcmM9Imh0dHBzOi8vd3d3LnlvdXR1YmUuY29tL2VtYmVkL2NwNXJybkVxQVpJP3JlbD0wJnNob3dpbmZvPTAiIGZyYW1lYm9yZGVyPSIwIiBhbGxvd2Z1bGxzY3JlZW4+PC9pZnJhbWU+
PGlmcmFtZSB3aWR0aD0iNTYwIiBoZWlnaHQ9IjMxNSIgc3JjPSJodHRwczovL3d3dy55b3V0dWJlLmNvbS9lbWJlZC9vNDdxTTBFemFiQT9saXN0PVBMcUZuTWlhRWtfX2NXcUhneHZzTW5MTzJkSXk4XzlXcGEmYW1wO2NvbnRyb2xzPTAmYW1wO3Nob3dpbmZvPTAiIGZyYW1lYm9yZGVyPSIwIiBhbGxvd2Z1bGxzY3JlZW4+PC9pZnJhbWU+
PGlmcmFtZSB3aWR0aD0xMDAlIiBoZWlnaHQ9IjEwMCUiIHNyYz0iaHR0cHM6Ly93d3cueW91dHViZS5jb20vZW1iZWQvdmlkZW9zZXJpZXM/bGlzdD1QTHFGbk1pYUVrX19mZkZIVndjODhXeGQ2WnVlUnFCUXh5IiBmcmFtZWJvcmRlcj0iMCIgYWxsb3dmdWxsc2NyZWVuPjwvaWZyYW1lPg==
PGlmcmFtZSB3aWR0aD0iMTAwJSIgaGVpZ2h0PSIxMDAlIiBzcmM9Imh0dHBzOi8vd3d3LnlvdXR1YmUuY29tL2VtYmVkL3ZpZGVvc2VyaWVzP2xpc3Q9UExxRm5NaWFFa19fZUZMZGk4bGs5ZmV2dFRXMTVidFFxSyIgZnJhbWVib3JkZXI9IjAiIGFsbG93ZnVsbHNjcmVlbj48L2lmcmFtZT4=
PGlmcmFtZSB3aWR0aD0iMTAwJSIgaGVpZ2h0PSIxMDAlIiBzcmM9Imh0dHBzOi8vd3d3LnlvdXR1YmUuY29tL2VtYmVkL3ZpZGVvc2VyaWVzP2xpc3Q9UExxRm5NaWFFa19fZlRnVVVDdEsyUU5vWk5mdWNEM1ptMyIgZnJhbWVib3JkZXI9IjAiIGFsbG93ZnVsbHNjcmVlbj48L2lmcmFtZT4=
PGlmcmFtZSB3aWR0aD0iNjIwIiBoZWlnaHQ9IjM2MCIgc3JjPSJodHRwczovL3d3dy55b3V0dWJlLmNvbS9lbWJlZC9mSXI0UVpmOG5SND9yZWw9MCIgZnJhbWVib3JkZXI9IjAiIGFsbG93ZnVsbHNjcmVlbj48L2lmcmFtZT4=
PGlmcmFtZSB3aWR0aD0iMTAwJSIgaGVpZ2h0PSIxMDAlIiBzcmM9Imh0dHBzOi8vd3d3LnlvdXR1YmUuY29tL2VtYmVkL2hqUlo5RTM1NjRZP3JlbD0wIiBmcmFtZWJvcmRlcj0iMCIgYWxsb3dmdWxsc2NyZWVuPjwvaWZyYW1lPg==
PGlmcmFtZSB3aWR0aD0iMTAwJSIgaGVpZ2h0PSIxMDAlIiBzcmM9Imh0dHBzOi8vd3d3LnlvdXR1YmUuY29tL2VtYmVkL2lCdC1SZG96d2VnP3JlbD0wIiBmcmFtZWJvcmRlcj0iMCIgYWxsb3dmdWxsc2NyZWVuPjwvaWZyYW1lPg==
PGlmcmFtZSB3aWR0aD0iMTAwJSIgaGVpZ2h0PSIxMDAlIiBzcmM9Imh0dHBzOi8vd3d3LnlvdXR1YmUuY29tL2VtYmVkL3JuLTNMbWp6R0tFP3JlbD0wIiBmcmFtZWJvcmRlcj0iMCIgYWxsb3dmdWxsc2NyZWVuPjwvaWZyYW1lPg==

To hear back on opportunities to book Parvati for an event in your area, please fill out the form below. We will normally be in touch within 24 hours.

Your name: Your email: Your location (city, country): Your phone number (with country code)

Are you the owner of a studio or venue?

Yoga Studio
Performance Venue
Other

Choose the events you are interested in:

Bhakti Sounds
YEM Workshop
The Healing Power of Sound
Life Makeover
Speaking Appearance
YOGABOMB
When are the best times to contact you? Please indicate your time zone as well as your preferred days/times for contact.

Thank you for submitting a booking inquiry. We will normally respond within one business day.

Return to EVENTS

Return to CONNECT

LATEST UPDATES

THANK YOU

Thank you for submitting a booking inquiry. Your message has been received and we normally respond within 24 hours. For immediate assistance, please call +1 647 477 3214.

earth heart open sky for ptv3 all red-05

WHY YOGA IN THE NIGHTCLUB

I am often asked what inspired me to bring yogic expression into the club scene. I answer easily. Yoga In the Nightclub is a natural expression of who I am as a musical artist and dedicated yogini. Yoga is not a physical practice but a way of life. It is about learning to be present in all one does, to see the divine here, now, in this moment. As such, yoga is everywhere. It is about feeling connected to something much greater than our limited ego or will. It is about being in service to life, feeling interconnected to that very life force. Yoga In The Nightclub is a celebration of life and a reminder that we can find awakened presence everywhere.

Yoga in the West is mostly known as a series of bendy physical exercises. Yet there is much more to it than fitness. Yoga’s systematic breath and body exercises, designed to clear the subtle channels in our energy system, prepare us for meditation, through which we may experience a life inspired by our interconnected, multidimensional true nature. Our body, that once was seen as “mine”, is no longer our identity, but a gift on loan from the divine. We care for it, but we are not attached to it. The practice of yoga offers us the opportunity to experience the transmutation of matter into pure light, embody the multidimensional and rest in the eternal.

earth heart open sky for ptv3 all red-05

WE ARE ALL CONNECTED

Hatha yoga, the physical practice of yoga, is just one of many aspects of yoga, which range from selfless service to astrology and prayer. The Sanskrit word “yoga” most simply translates to “union”, implying that the practice of any yoga will bring together our perceived sense of separateness. As a whole, yoga is an ancient science of life. It is a practical method of shedding excess and bringing us back from the self-delusion of separation from the divine so that we may realize our inherent interconnection to and ultimate oneness with it.

As we begin to understand that yoga is everywhere, we come to see how we are all connected in vast ways far beyond the limitations of our personal will and ego. What I do affects you, and vice versa. We are one earth family. At the heart of it all, we share the same heartbeat. Breathe to be. We are one.

earth heart open sky for ptv3 all red-05

AWAKENED LIVING

When we are open, life blossoms, just as a flower opens to welcome the morning sun.  We see that the sun, though it is millions of light years away, has a tender yet powerful relationship with the flower, as do the rain and the clouds. From this perspective we see that we are part of the whole. Life is a symphonic masterpiece with which, when we are open, we are completely resonant.

As we come to understand our oneness, we can revel in it with wonder and joy. We can consider in awe how immense it all is. We can let go of the idea that an illusory, isolated sense of self could possibly be in control, and open to an exquisite unfolding of life in absolute perfection. Our actions become not about “me” but about the whole. Each moment is integrated within the whole. No one decision is separate.

When we begin to see that each decision we make affects not just ourselves but everyone and everything on the planet, we act with more compassion. When we have more compassion, we realize the impact of our actions and we naturally want less and practice more kindness. As stewards of the Earth, we each are called to learn to live in harmony with ourselves, each other and our planet. We all breathe the same air and live on the same living organism, our planet. Varied in race and creed, we are all one family, children of the same mother, the planet Earth.

earth heart open sky for ptv3 all red-05

THE OPPORTUNITY FOR GRACE

In each moment, there is infinite grace. By becoming more conscious as we practice yoga on the mat, at work, at play or in the nightclub, we let go of the unnecessary and develop greater internal spaciousness which blooms throughout our lives. In this space new life and possibilities arise.

As we rest our awareness on the simple purity and grace of the breath, we realize - we are alive! We let go of wanting things from the future and the past and open to what is here and now. We feel as vast as the sky and rooted in the richness of this moment.

When we “breathe to be”, we understand our interconnection. We see that we are not the doers but a part of the whole, the same energy that is in the flowers and in the stars. We know that our essence is divine - from which we have come, to which we return.

CONTACT PARVATI
Send a message to Parvati via the form below.
Thank you for your message! Wishing you a positive possibilities day, Parvati
Permission to share your message on Parvati.tv? Your email address will never be revealed or shared.
[si-contact-form form='1']
[si-contact-form form='2']
[si-contact-form form='3']

SUPPORT PARVATI

Other Amount: “CAD”

SUPPORT PARVATI

Other Amount: “CAD”

SUPPORT PARVATI

Other Amount: “CAD”

SUPPORT PARVATI

Other Amount: “CAD”

SUPPORT PARVATI

Other Amount: “CAD”

[si-contact-form form='3']
[si-contact-form form='4']
REQUEST DVD
Please fill out your details in the form below to receive a review copy of the YEM: Yoga as Energy Medicine DVD.
Your request has been received! Wishing you a positive possibilities day, Parvati
WHAT LIGHT GETS YOU THROUGH YOUR DAY?

Thank you for sharing your light. All submissions are reviewed personally and may be posted here if you have so agreed.

To stay in touch, click here to subscribe.

Permission to share your message on Parvati.TV? We will never reveal your email address.

WHAT IS ON YOUR BUCKET LIST?

Thank you for sharing your light. All submissions are reviewed personally and may be posted here if you have so agreed.

To stay in touch, click here to subscribe.

Permission to share your message on Parvati.TV? We will never reveal your email address.

PARVATI'S NEW SINGLE - MARCH 2016
PGlmcmFtZSB3aWR0aD0iMTAwJSIgaGVpZ2h0PSIxMDAlIiBzcmM9Imh0dHBzOi8vd3d3LnlvdXR1YmUuY29tL2VtYmVkL2NNZ1BvUVA4Q3hjP3JlbD0wJnNob3dpbmZvPTAmYXV0b3BsYXk9MSIgZnJhbWVib3JkZXI9IjAiIGFsbG93ZnVsbHNjcmVlbj48L2lmcmFtZT4=
I AM LIGHT

To hear back on opportunities to book Parvati for an event in your area, please fill out the form below. We will normally be in touch within 24 hours.

Your name: Your email: Your location (city, country): Your phone number (with country code)

Are you the owner of a studio or venue?

Yoga Studio
Performance Venue
Other

Choose the events you are interested in:

I Am Light Concert
I Am Light Studio
YEM Workshop
When are the best times to contact you? Please indicate your time zone as well as your preferred days/times for contact.

Thank you for submitting a booking inquiry. We will normally respond within one business day.

Feel free to follow up with us directly at any time:

Rishi Deva, CEO, Kupid's Play Records
+1 647 477 3214 | [email protected]

Pranada Devi, Communications Manager, Kupid's Play Records
+1 416 805 9894 | [email protected]

Let me know how yoga and YEM have touched your life. You can send a link to a video by you if you would like. Comments may be shared on my website if you check the "permission to share" box.
Thank you for your message! Wishing you a positive possibilities day, Parvati
Permission to share your message on Parvati.tv? Your email address will never be revealed or shared.
SHARE YOUR YOGA
I am light!

Gate gate paragate parasamgate bodhi swaha
Gate gate paragate parasamgate bodhi swaha
Gone, gone beyond. Oh what awakening!
Gone, gone beyond. Swaha!

I am light, dancing in delight!
I am light, dancing through the night!
I am light, in delight!
I am light, dancing through the night!

Gate gate paragate parasamgate bodhi swaha
Gate gate paragate parasamgate bodhi swaha
I am the light, liquid gold light
I am in delight! Swaha!

I am light, dancing in delight!
I am light, dancing through the night!
I am light, in delight!
I am light, dancing through the night!

I am the light (gate gate), liquid gold light (paragate)
I am in delight (gate gate) transforming the night (paragate)

Gone, gone beyond (gate gate)! Oh what awakening! (paragate) (I am)
Gone, gone beyond (gate gate)! Swaha!

I am light, dancing in delight
I am light, dancing through the night
I am light, in delight
I am light, dancing through the night

I am light, I am light, I am light, I am light, I am light (gate gate)
I am light, I am light, I am light, I am light, I am light (paragate)
I am light, I am light, I am light, I am light, I am light
I am light, I am light, I am light, I am light, I am light

I am light!

© 2015 Parvati Devi
PGlmcmFtZSBzdHlsZT0id2lkdGg6NzAwcHg7aGVpZ2h0OjQwMHB4IiBzcmM9Imh0dHBzOi8vczMuYW1hem9uYXdzLmNvbS9vbmxpbmUuZmxpcGh0bWw1LmNvbS9ub3JpbC9iY2toL2luZGV4Lmh0bWwiICBzZWFtbGVzcz0ic2VhbWxlc3MiIHNjcm9sbGluZz0ibm8iIGZyYW1lYm9yZGVyPSIwIiBhbGxvd3RyYW5zcGFyZW5jeT0idHJ1ZSIgYWxsb3dmdWxsc2NyZWVuPSJ0cnVlIiA+PC9pZnJhbWU+