Do you spend much time sitting in front of a computer, on a plane, in a car? If so your hips may be locked up which effects your ability to dance, but worse than that it may be causing you undue stress and fear. The Psoas Muscle, is a long muscle located on the side of the lumbar region of the vertebral column and brim of the pelvis, that is also known as the “muscle of the soul”.
It is one of the largest muscles in the body and it is a place where we often store stress or trauma that can literally influence our mood and our outlook on life. We recently explored in depth just how much fear can inhibit our ability to think clearly thus creating an unhealthy perspective that can harm us and those around us. Now let’s look at where that fear might be stored in our body, and a few ways to release it.
In humans, the extremes of the two polarities might appropriately be described as LOVE (+) and FEAR (- ). Love fuels growth. In contrast, fear stunts growth. – Bruce Lipton, Ph.D.
If you spend long hours sitting, your hips may be locked up, causing you undue stress and fearHow built up stress makes us easy to manipulate
Being in a state of fear allows us to be easily manipulated. Advertisers and politicians have learned to capitalize on this biological aspect of humans also known as the lizard brain. Unfortunately our fast-paced lifestyles (mentally), combined with our relatively stagnate physical activity (driving, working at computer, etc.) causes our bodies to be ineffective at releasing built up stress which manifests in our thoughts as fear or anxiety.
Lizard brain refers to the oldest part of the brain, the brain stem, responsible for primitive survival instincts such as aggression and fear (flight or fight) – Joseph Troncale M.D., Psychology Today
The effects of stress on the bodyWhere is a majority of the stress stored?
It is often stored in one of the largest muscles in our body, the psoas. This muscle stretches from our lower trunk through our hips into the top of our thighs, it is used for core stability and the fight-flight reflex. Every time we see something that startles us (real or perceived threat) like an animal crossing the road while we drive, or a violent scene in a movie, our brain sends signals our body to respond by releasing epinephrine (adrenaline).
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The muscle that is most central to our fight/flight response is the psoas. When we don’t respond, these stress hormones go unspent and become stored in the body. This can bring many health problems including insomnia, lowered immune system, anxiety, eating disorders, depression, and living in a constant state of fear or alert.
Because the psoas is so intimately involved in such basic physical and emotional reactions, a chronically tightened psoas continually signals your body that you’re in danger, eventually exhausting the adrenal glands and depleting the immune system. As you learn to approach the world without this chronic tension, psoas awareness can open the door to a more sensitive attunement to your body’s inner signals about safety and danger, and to a greater sense of inner peace. – Liz Koch, Author of The Psoas Book
There are many yoga poses to stretch the psoas muscleTherapeutic Approach
Since stress accumulates on an unconscious level, healing our bodies is a process that must happen consciously. There is no single way to do this, it requires gradual lifestyle changes and a daily practice. Craniosacral Therapy is powerful because it helps teach our body how to relax into a parasympathetic state which relaxes the nervous system. This gentle and non-invasive approach helps us bring awareness to and melt away the stress stored within us.
To work with the psoas is not to try to control the muscle, but to cultivate the awareness necessary for sensing its messages.  This involves making a conscious choice to become somatically aware. – Liz Koch, Author of The Psoas Book
Yoga and Personal Practice
The best doctor is already within you. There is no replacement for cultivating a practice that heals, replenishes, and relaxes you from the in-side, out. There are numerous yoga poses that can help you on your journey of releasing this stress, anxiety, and fear stored within your psoas. Yoga calls this “the muscle of the soul” so any focus here is sure to give great results to your overall well-being. Yoga International seems to have a comprehensive list of photos and descriptions of poses that can start you on your journey.
A 5-minute routine to stretch the Psoas
If you spend as much time stretching your psoas muscle every day as you just did reading this article, you will notice some big changes in your life. First you may begin catching a lot of attention on the dance floor, but more importantly you will loosen your mind from the grips of fear and anxiety. It comes down to a conscious choice to live in trust and love instead of fear and anxiety, and that choice has to be followed by real-world action. It all starts within!
Such great information. Movement is life.
Any advice for someone who is wheelchair bound a gets VERY tight in this area? Lots of anxiety too!
I would try using an infrared heating mat. It gets deep into the tissues. It’s worked great for me!
Massage therapy I Guess and write to him!!
Breath Work – have a look i to Max Strom breath to heal. worked for me
It would be great info if you could get rid of the pop-ups asking people to sign up. Have you ever considered the stress and annoyance this causes?
I don’t want any more junk mail! Can’t you just let me read the article in peace?
That’s really interesting, I will focus on this muscle more now, thanks
Why is it that most articles on yoga in the west and on the internet, have pictures of women doing the yoga poses!!!??? How about showing some men doing Yoga,,,there are some of us out there you know! And there are alot of men out there (still hung up a little on the macho self image thing) who need this kind of stuff, but they aren’t participating because they feel that yoga is a women thing! C’mon,,,your being unfair to men!
Nobody wants to see u n a speedo, that’s why.lol
Speedo or not, your body was designed by nature. If you are ashamed of the human body, chances are you are ashamed of yourself. Which is more likely brain washing from society or from patents. You see various mammals’ cock hanging out, yet you don’t put pants on them. If you are only ashamed of the human cock, maybe you have a deeper problem with yourself.
I wanna see that lol
Haha.. just because women are more beautiful?
And more vain…hence the ass shots in the bikini.
Who cares? Why should it matter if you can see her ass? Are you a prude or just jealous?
Neither, but I practice yoga, and one aspect that is stressed is that there is no competition, no vanity. This video is chock full of vanity. The video is playing up to get likes rather than true yoga philosophy.
Beauty is in the eye of the beholder. There are a few women who, by nature, are indeed beautiful. However, many of them are not. Hence they are the ones with insane makeup, for they know once the makeup comes off, they might not like what they see. Hence the personality issue in a lot of the women. Women who are confident in and value themselves, and like/accept who they are, wear less makeup, if any.
Women wear makeup for a lot of reasons. Most of which have nothing to do with you, how much they “value” themselves, or anything else. Makeup is fun and pretty and may women with hella self-worth wear a shit ton of makeup beCAUSE IT’S FUN.
End. Of. Story.
They are both right because they are both opinions…equally valid.
Here ya go, I do my yoga with this guy. Great site too. https://www.doyogawithme.com/content/deep-release-hips-hamstrings-and-lower-back
That is a great free site
If you are a man, and you practice yoga, then you should promote it yourself. Don’t expect women to promote men.
Who said anything about having women promote men???!!!??? HUH???
why not ?
I will promote anyone who is good & kind.
I see. But when men don’t promote women, you call it “sexist”? You sound like a psycho. That’s another term women seem to have more of… just sayin’
Women are better designed than men, with all the plumbing neatly tucked away, whereas with men, some of it is hanging out, attached to the facade. Not cool.
That is completely ridiculous. Here in the Netherlands we have plenty of male yogateachers and practicioners. Never saw anything hanging out other then women’s boobs, wearing too revealing, too low cut shirts.
My comment was meant as a joke, there is a trend in industry to hide pipes and cables behind a neat facade. Men have their jewels hanging in bag between their legs, an obvious improvisation that was vastly improved when God made version 2 of the human being from Adam’s rib (another attempted joke).
You mean breasts? I don’t see them being neatly tucked away. And since that can also produce liquid, I assume when you were referring to plumbing, you considered your breasts, too. Or am I mistaken…?
Oh whatever, we women have your name in our name “women” and have had to put up with everything in literature relating to “he” as if “she” did not exist. I think there needs to be a word that means both he and she, maybe she-he…lol.
i use s/he very often
I see men doing yoga all the time in adverts and pictures
I understand your question but maybe consider this…in the beginning Yoga was only for men and mostly just various upper caste like royalty and religious men. Maybe this is cosmic Karma 🙂 In the end does it really matter? Yoga is a personal journey and pictures are just a distraction from the true purpose of yoga.
Look at those tight buns…nuff said
I was thinking the same, David.
In all fairness, men are being unfair to themselves, by holding onto this ridiculous notion that there’s some tangible, cosmic definition of yoga carved in eternal stone, somewhere out there, which states yoga is for women. Yoga is yoga.
I understand where you are coming from, but I am sure there intentions were not meant in that way. I mean, the lady may be a writer or something, who knows the connection, but men can do what is healthy and stand up in their power.
We women must do the same.
Here in the Netherlands we have plenty of men showing yogaposes. I really have no idea what you are talking about. That said most of these spiritual courses attracted more women then men. As some of us women gave birth to sons, you should not conclude that is sexist. Some men overhere have now started their own approach, male style, towards spirituality, which i applaud.
Does it really matter? As long as we are being shown how to de-stress then it is all good, female or male.
Thank you. The subject is about the psoas and stress. Why fuss over and belabor a point and beat it to death.
i need a yogi who can work from my MRI…
I am a yoga student of 30 years whose practice has included years working as a teacher trainer, personal coach to the wealthy and even other years not working at all. Choosing instead to live as a bum.
I could look at your MRI and from it speak to you in Latin on the matter of anatomy and physiology.
But it is also true that I could make valuable observations from the manner in which your clothing drape over your limbs. From that I could determine how tension is held in your skin which in turn reflects the nature of deeper forces at play within your form. Waves and patterns that would best be described as an energy.
The presence of such keen observation of you would be without any brutality or judgement.
The most loving aspect of you would welcome insight and healing.
At such an encounter of focused attention upon you, the dynamic and wave like energetic phenomena that is the process of a life, would collapse to reveal the content of a personal practice. We would review this together.
Upon this foundation, a structure of considerable refinement would continue to be built.
From such a place of personal dignity all moment to moment encounters with all that was once understood as otherness, will be reviewed, revealed and sanctified.
Such a body of experience would be as a temple.
A space that would invite presence of The Nameless One.
You know The Nameless One.?. ….
………… The one that also has no form.
Such Encounters make all sensation bearable.
Pain may not be fully eliminated; but suffering will pass.
There is great value in having a Personal Yoga Practice.
I am a man. A western man that grew up in the east.
I’m grateful to the western feminine for opening our hearts to the relevance of gentle practices such as yoga.
I have deep respect for the many bold men who are now stepping on to the mat. There, choosing not to be defined by their pain. And within a space measuring only 2×6 feet; reach out to explore the universe.
We have been so blinded by crap teaching and teachers that the only solution to everything musculo-skeletal is to stretch and strengthen. How much time do the fastest and fittest non-humans spend doing either? Not a lot, yet we persist. Doesn’t that make anyone think? Clearly not.
yes, I protest your statement. Also, since the mind of these others is so different, their stress systems are different. They do not relive and carry the weight of a traumatic moment. Once away from the tiger, the little vegitarian animal does not relive the close call for days and days. That is the design problem with humans. We respond to the past forever and ever, instead of taking the lessons and getting back to equanimity. (emotional “neutral”)
I thought it was an ok article, but the video was good. Thanks!
I am describing my problem. Before 10 year I slipped from my home wet marble staircase and it heart me my back hip at that nothing happened I was fine but after ten year I am feeling pain on my hip I can not seat on my hip also I can not sleep on my back side when I try seat it start pain but when i stand up it become normal similar is sleeping position I do not know what to do?Can you someone guide me?my email [email protected]
I would start with a good chiropractor and let him advise you on the exercises you should do and not do. I had a similar experience and this is what made my pain go away.
how your pain go away who is good chiropractor I living in Fife WA 98424 USA
Well I am American Native so I have access to the Native hospital here in Alaska. I was referred to the resident chiropractor by my doctor. I thought my hip would never be the same but after just 2 months of treatment twice a week I have had no pain after 6 months. Key is gentle exercise everyday.
well what about Rodney Yee? come on now.
Geez, I needed this. Thanks. Also, it’s nice to see an expert bobble and “oops”, keeping it real. It makes the attempt at posture not so intimidating. ; )
This is possibly the most garbage health article I’ve read on the internet, and I’ve read my fair share. The author clearly has no idea of how the nervous and hormonal systems actually work. To think that stress hormones are stored in muscles, let alone one in particular, is ridiculous. Hormones will have an effect on the nervous system and muscles but they are not stored there.
Stress, depression, anxiety etc certainly effect the nervous, hormonal and muscular systems and potentially result in muscular tension (not just psoas). Stating that this works in reverse and that stretching psoas will cure fear and anxiety is just plain wrong.
It’s you who doesn’t know how things work, especially if all you’ve done is read health articles on the internet. Plenty of medical journals and acedemic research out there to support what the author is writing about. Maybe try a little research before getting so angry and making a fool of yourself.
Also Peter Levine’s work is a great resource.
there is the facts and there is the article written about them. the second is usually wrong somewhere. Science reporting is going down down down. I wouldnt get too upset about the “journalist” part since the rest is well within accepted.
never seen a cat or dog?
Recent medical and psychological trauma research supports these claims–see Stephen Porges’ poly-vagal theory and the neuroscientific work of Bessel Van der Kolk and Joseph Spinazzola.
Have a look at Dr. David Bercelis work. With his Trauma Releasing Exercises you’ll be able to directly release tension from the psoas the way your body is designed to. Great stuff!
I think you need some yoga dude…relax, let it go
The consciousness of our body and how we relate to all its parts is really key to integral well being and to truly release stress as much as toxins. Dance does help to gain and maintain that consciousness. I’ve learned something new and pretty cool here about “the muscle of the soul”. Thanks!
There is one major tool missing in this article when it comes to releasing tension out of the psoas. Have a look at TRE – it’s the most wonderful and great technique to heal trauma and stress the way our body wants to release it naturally.
Great article! Although what isn’t included here is that the psoas is connected to the kidney meridian and the adrenals sit on top of the kidneys.
The adrenals are part of the HPA axis – hypothalamus/pituitary/adrenals – which governs your stress response. The adrenals also produce the stress hormone, cortisol.
An over abundance of cortisol in your body leaves you feeling jittery and stressed and can lead to adrenal fatigue. One of the common reasons for adrenal issues in my kinesiology clinic is unhealed trauma.
Yoga, meditation and kinesiology are all brilliant ways to clear out excess cortisol and return your body to homeostasis.
Hi, I’m over in Sweden and was told exactly this by my reflexologist today!
it was “stress hormones go unspent and become stored in the body.” that made me sceptical, even though I read the body armoring theory half a century back. . But, as a TCM student, I beg you to explain the ” psoas is connected to the kidney meridian” statement because I have never read of specific muscles being relegated to the elements thus to meridians. Also, do you ever find that it isn’t excess cortisol but deficient a-choline.? particularly after extended imbalance? and which meridian would you then nourish to feed the kidney? as it is my read that one always nourishes before proceeding to other interventions.;
Hi Amanda See if you can find some info on “Touch for health” and muscles related to meridians and the 5 elements. Thus mostly shows up as deficient Yin. Touch for Health is an invaluable resource for showing the flow of energy and muscles related to meridians . Hope that helps
Thank you for this information. The body’s natural way of bringing itself back to homeostasis is by neurogenic tremors. We can easily learn how to induce those tremors in a safe and controlled way by using the method of TRE (Tension and Trauma Releasing Exercises) developed by Dr. David Berceli. This method is a great self-empowering tool for dealing and recovering from stress and traumatic experiences. Check traumaprevention.com for more information, or Google or Youtube it
Developed by David Berceli? Yoga is an ancient practice new to the common western man.
I was writing about the neurogenic tremors (which are not mentioned in traditional yoga schools), but which seem to work splenditly well in combination with Yoga practice. The difference between Yoga and the tremors is, that the first we do actively (by willpower) and the other is a mechanism of the body to release trauma and stress on it’s own (if we allow it). Namaste!
This article is missing a huge part of releasing and healing- The John Barnes’ Myofascial Release Approach was not mentioned! http://www.myofascialrelease.com
Mahalo! This is a great “flow” and a good reminder to me about the importance of those crescent stretches
geesh mac, exercise stresses you? do it slower, do it milder. Take up Tai Chi, one of the oldest systems on earth. And you seem to be stuck in a cartesian duality the way you refer to relaxation. It is not a passive state, it is the result of actions! Why stretching? well, if yopu would be so patient to read about “modern Meridian Theory” you would find out how stretching relates to things like lymphatic flow. You understand the significance of the lymph? tight has no flow in the literal meaning as well as the psychological & choreographic senses.
It is a funny thing. When you see pictures from India of Yoga it’s usually all men. In the States it’s mostly women who, for whatever reason outnumber the men by about 5 to 1. Women are just more beautiful and nicer to look at than men which is opposite of almost everything else in nature ( birds, beasts etc.) where the male of the species is actually the pretty one. The Yoga “show-offs” calendars usually do have a couple of men but of course they have thin well-muscled bodies. So it’s a bit unfair to us guys but I’d rather see the women anyways and at least I don’t have to kill my lunch or eat bugs for supper!
I think this issue has more to do with empowerment of women into the world of movement not based on force. I LOVE seeing men in yoga photos and films. To witness fluid quiet force done by a man re-instates my hopes and belief that men can find and exercise kindness and warmth,
Well, your spelling is a bit off but your “F”ilosophy is quite beautiful! Thanks for sharing!
The spelling tells a cultural story, so it is not “a bit off”, it is a bit ‘calculated’. Thank you so much for appreciating the ‘f’ilosophy.
Sex sells in the US. Putting a women gets more views. Look at how many men commented on the woman instead of the yoga practice, and movements. An almost naked blond in red two piece bakinis on a beach with shades. Its the major weakness of the west. Lost focus?
Don’t forget that most part in the west (especially in the US) most women are alloed to wear skirts, shorts, even sandals or flip flops at work. As such, their skin are more expised to sunlight. On most worplaces men are not allowed to wear shorts, but required to cover their entire body during the day. The result is that most men appear to have fairer skin then women. And believe me, I have seen women at work in sandals and flip flops, and some of them really should not display their feet. Yet, because they have something different between their legs, they can wear “summer clothing” during summer/sunny days, yet that would not be acceptable for a men.
In the east yoga is an inner spiritual practice it involves body mind and spirit. In the west its always about vanity ego looks competition and outward appearances. A huge difference.
Taking into consideration any gender bias in photos and our culturally formed minds, Despite the known market value of scantily clad women, I think a positive aspect of this issue has to do with empowerment of women into the world of movement not based on force. I LOVE seeing men in yoga photos and films. To witness fluid quiet force done by a man re-instates my hopes and belief that men can find and exercise kindness and warmth,
“Since stress accumulates on an unconscious level, healing our bodies is a process that must happen consciously.” – This is wrong! There is a method from our body called neurogenic tremors which, when allowed, shakes off all the old patterns of stress, fear and anxiety. It start’s directly from the psoas and can be easily learnd by everyone. Check TRE (tension and trauma releasing exercises) for more infos. Great stuff and propably the best method to heal trauma on a large scale..
Very interesting article. Some scientific references would have been helpful for those who like to dig deeper.
For those looking to work on their psoas, also look up Dr David Berceli’s Tension/Trauma Release Exercise (TRE), the Egoscue Supine Groin Progressive stretch and Fitzmaurice Voiceworks tremoring videos on YouTube.
I came up with a very practical and trippy way to release stress from my back. And it would be easy to describe if I could illustrate or animate it.
My way of stretching my back healed me from serious health problems in a matter of week. I would like to illustrate it and attach my name to this exercise so no commercial ‘healers’ would use it and charge money for sessions. I want it to be illustrated in 3D just like the image above.
This is why my legs have stopped functioning. They have stored a huge amount of stress that the tissues and bones have been destroyed. Now they have collapsed in a way that I can no longer walk.
WOW!
And the doctors tried so hard to introduce this fancy word in my life, Ankylosing Spondylitis without being empathetic even a bit; such a waste of degrees and stethoscopes!
However thanks UPLIFT for sharing this awesome content with us!
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~ Om SHANTI! ~
Thank you for sharing this!
I like this because you see how flexible she is in her spine and torso and that she really, really breaths fully. And it is a nice sequence if you add a bit of warm-up.
Thank you for the interesting approach to releasing stress. Does anyone have an opinion on how this contributes to obesity and sedentary lifestyles?
https://youtu.be/rKIGystgThc
Our bodies have a natural reflex to release unresolved stress tension and trauma through autonomic shaking and trembling. In the west and in exercise cultures often including yoga it tends to be misunderstood as a sign of weakness, lack of control and therefore suppressed and inhibited rather than deliberately activated And utilised. Modern approach to this ancient reflex this through TRE which is a simple exercises to deliberately invite this natural restorative impulse in the body. If you want to find out more visit trauma prevention.com
Really enjoyed this article!!
My psoas muscle will love these poses. Thank you.
In the 60’s, there was not a single book showing females doing asana poses. And the men pictured generally were Indian, with strange, inscrutable faces, and little dhotis that just covered pelvic area, front & back.
I looked in vain for a more user-friendly (for an American college girl) yoga book.
In this video, this young woman is amazing.
Did anyone notice the surfboard in the background? Or the total muscle mass on this kid? She works out, I think, in more modalities than yoga,and I respect that–even if it is not a gym, but constant surfing. She has the way-strong upper arms needed for
paddling out long distances, or paddling
like lightening, against tbe current, to catch the exact right point of entry for a big curl.
She has the surfer’s thighs (no explanation necessary) and the constant-surfer’s butt (almost non-existent, muscles going IN,vs.fat or muscle sticking OUT). For a young woman,
this is NOT vanity–a Kim Kardashian
type in a bikini, with huge ( often implanted) boobs and a really round butt– THAT is the current vanity. To have a surfer’s body is to say, “I don’t care about “magazine” or “pladtic” beauty–I’m an athlete, in a sport designed by men, and for 100’s of years done only by men, but I have become wonderful at it, and I have done Hatha Yoga for so long that the names of the poses, and the transitions into them, are completely 2nd nature–I can teach them
while doing them. AND, an uninterrupted
sequence of all-psoas concentrated poses requires incredible strength–as you can see
in the video. She is in full forward lunge
position the whole time she shows you the
right-sided poses, then,without a second’s pause, goes into full left-lunge and stays in it
for all the left-sided poses.
Personally, I think, from watching
video’s of surfing championships (both sexes)
that her bikini is just her daily dress ( except
when surfing in horribly cold water, in which
case, there’s a body suit–and you have to be TWICE as strong to surf in the rubber-rigidity
of a body suit.
So, I am thankful for ANYONE showing
me how to strengthen the PSOAS, and I would like to tjink that other watchers were watching the video for that reason, rather than to
ogle or find reasons to comment negatively
on the dress of the yoga instructor.
Yes, when I was in college, I was turned off by the “surface” “shallow” views of the wierd-looking men who populated the yoga books. Seeing exactly how shallow that was, and how much time I missed in training my body because of it, with age I am wiser, and wish heartily that I might have looked BEYOND
the surface images, and maintained my
honest interest in practicing yoga, for my health, and for the balance of mind-body-spirit
it offers.
Very interesting article. I’ve been experiencing a lot of pain in this area during the healing process from CPTSD. Maybe there’s a link?
As a senior citizen I would like to see more entry-level poses to work up to being able to do this. I truly believe that this is also a great alternative to a hip replacement.
You have made me fill like I’m not going mad you are the best love Kay Kay stay safe amen xx
Excellent.
Gentle chiropractic techniques are so effective in helping the body to adapt and recover from the stress stored in your body.
Great demonstration and info. Would love to see something a bit easier for a beginner
Use a block under your hand if you cannot reach the ground in the side lunge and triangle.Put block on the inside of the foot. Keep other hand on hip in the beginning for stability. Only do low lunge(knee on ground with padding under knee if necessary)until you gain leg strength and balance.
Very helpful,thanks I will now use this alot 🙂
I can’t believe TRE isn’t mentioned here. tremor release exercises are the most powerful and efficient way to release the psoas muscles as well as stress accumulated all throughout the body. I would highly recommend looking into it. Traumaprevention.com is the website where you can learn more about these life changing practices.
Yess, that was what I thought! TRE is such a powerfull method to release stress, to relax the muscle and fascia and to calm the nervous system.
Is it a must to dance?
I believe this film clip was about showing how to exercise a mussle all people have. Why bring the male/female into it. This all about getting on with a healthier life not about your likes and dislikes.
I think if all people who want to be a manager would undergo psychological testing on a yearly basis to make sure they are indeed mentally fit to manage other people, there would be less stress in the world. Unfortunately, a lot of the so called “managers” have personality and childhood issues, which they take to work and take it out on other people in a form of bullying.
This is great txt
Thank you
Who is the woman in the video? I can’t see her name in any credits.
megan panchinin 🙂
i have a back injury which prevents me from doing that yoga excerise that was shown.is anyone able to direct me where i can go onto a website to find out how i can still stretch this muscle but in a more less strenthous poses.i am very interested in removing stress from the body
Why always exotic relogions Whst abput Jesus Power?
Fantastic video great information.
Yes great just what I need!
Can you guys please provide links to websites other than Yoga international, because apparently I’ve reached my limit of three free articles, so I must enter credit card info to view the article. I know its well intentioned and the article was great. Thanks for the understanding.