What is Vatta dosha

Let us examine;
Lively and enthusiastic

If a person highly always enthusiastic and lively in nature, it can suggest that he/she is Vata in nature.Vata people always tend to appear cheery and gleeful.

Problems in remembering things

Vatta in Ayurveda people who are strong in Vata tend to forget things easily. They often scratch their heads thinking a something they have just heard. It is the characteristic nature of Vata people.
Learns easily but forgets too Vata people are quick learners. They are capable of grasping things very easily and quickly than others. But it comes with a downside—once they learn it, they also often forget what they learned rather quickly, too.

Not good decision-makers

Vata people are not really good at decision-making and they are indecisive. They tend to put off by situations where they need to make definite decision and often rely on others for help with the
decision-making processes.

Overly anxious and worrisome

Do you think you are overly anxious and always worried about one thing or another, it might be because you dosha is stronger at Vata. Most of the Vata people tend to over think and keep worrying
about things that might not even happen.

Talkative and quick talker

Vata people speak faster and they love to speak. They have so many thoughts going on in their mind that they want to convey all of them as quickly as possible to the people listening to them. This
endows them with the label of being talkative and quick talker.

Emotional and fluctuating emotional state

Have you wondered why some people are often emotional and have changing emotional states over short periods of time. It could be because they are Vata people. It is one of the behavioral traits of
Vata people to be emotional and have changing emotional states.

Restless, imaginative mind

It is understood that Vata people have a restless mind that goes from one topic to another rather quickly thought wilder imaginations. Their minds are often in a state of continuous interactions with a
plethora of things in their minds making them extremely imaginative.

Irregular eating and sleeping habit

Vata people do not have a fixed eating or sleeping habits. They are highly flexible with eating and sleeping, and they sleep and eat when they feel like it.
If you would like to know if you are a Vata person, go through the above traits and check if they apply

As per ayurveda, human body has three important Doshas or error that is Vata, Pitta and Kapha —psycho-physiological (mind-body) constitutions—which commands the overall wellbeing of a person. Here in this post, we are discussing about one of such Doshas, which is Pitta Dosha.

Understanding Three Doshas in Ayurveda and what type of dosha you are is really important for you as well to understand and thus care for your body better. Responsible for regulating and managing the heat elements, metabolic activities and all transformations that happen in the body and mind, Pitta is another contributor to the overall physical and mental wellness of a person. It is the job of this dosha to digest the foods that we consume; help each person use the sensory perceptions to figure things out; and effectively segregate between the right and good—shaping the conscience of a person. Since pitta is mostly concerned about the metabolic activities and functions of the body, it is really important to balance the pitta dosha in your body to render your body healthy and mind content. Nine Unique Physical Traits That Can Tell If Your Dosha Is Pitta Pitta is one of the three ayurvedic psycho-physiological (mind-body) constitutional types such as Vata, Pitta and Kapha. Each of it has tremendous importance in the holistic health of a person. It is through an effective balance of these three doshas that a person functions and when it comes to ayurveda treatment, finding out what type of dosha a person is really important. It is understood that a Pitta person has a set of physical attributes and by really observing the same, one can easily understand if a person is of Pitta dosha. These attributes are given below; The nature of the person’s hair Most Pitta people are tend to have fine hair with certain qualities such as straight, light, blonde, red, graying early, or balding. If your hair has any of these characteristics, you can easily come to the conclusion that the chances of you being a Pitta person are really high. Low tolerance to hot weather Some people find it extremely hard to tolerate hot weather and they hate to be in such hot, humid conditions. It can indicate that you are a Pitta person since they have low tolerance to hot humid weather conditions. Sweaty in nature They are people who sweat easily even with little to no physical labor such as even walking. Easily sweating can point towards the fact that your dosha is Pitta. Cannot delay or miss meal

Pitta people are very particular towards their eating and they really don’t entertain the idea of missing or delaying their meal. They always find a way to have their meal on time. If you happen to be such a person, it could be because Pitta is your dosha. Good appetitive and heavy eaters Pitta people tend to have good appetitive and have no problem eating big meals. That’s the reason they hate delaying or missing their food. If you have such a nature and love to eat heavy meals, Pitta dosha can be stronger in you than the other two. Disciplined bowel movements Pitta people do not mostly have any kind of concerns with their bowel movements. It is often regular and normal. There could be occasional loose stools but, that’s it. They hardly ever experience constipation. They like cool drinks and food Pitta people are lovers of cool drinks and cold foods such as ice creams. They often crave for them. If you love drinking cool drinks and lick on ice creams, it is because you are mostly a pitta person. Pitta people always feel hot Most pitta people always feel hot and they are incredibly intolerant to hot weathers. Next time if you feel hot and the person with you does not, think that it is because you are a Pitta person and the other is not. Eating spicy, hot foods can upset stomach If you experienced upset stomach after eating spicy and hot foods, it is because you are a Pitta person. Pitta persons have great difficulty in tolerating spicy and hot foods and that’s why they love ice creams and cool drinks. Carefully going through these can help you understand if you or anyone else for that matter is a pitta person or not. The physical attributes that make you a Vata-person In ayurveda, every person is a combination of three ayurvedic psycho-physiological constitutional types such as Vata, Pitta and Kapha. One of these is dominant in a person determining his/her physical and mental traits. But how do we know if your physical attributes make you a Vata person? Let us see here;

If the following attributes of your physical nature apply to you strongly, you can make certain that you are mostly a Vata person on the physical side. Thin Physique Most of the people who are Vata are thin in their build. They don’t gain weight easily, even if they eat heavy meals. Despite eating regularly on time, if a person does not put on weight, then it might Vata in nature. The Nature of Skin Do you have dry skin usually and it becomes more so in winter? It could be because your ayurvedic mind-body constitutional type is Vata. Dry skin is a characteristic of people who are Vata in nature. Cold Feet and Hands Have you wondered why your hands are feet are cold most of the times? It is because your body falls in the Vata category of ayurvedic psycho-physiological constitutional types. The Nature of Physical Conduct Most of the persons who tend to fall on the side of Vata are really active. They find it hard to sit ideally and lethargic. They are naturally inclined to indulge in some sort of activities that require them to use their body. Such people are also quick—they want to do everything quick and finish it so that they can move on to the next activity. Energy Level Vata-natured people often experience frequent energy fluctuations and it can come in bursts.

Would you rather be out on a hot day than on a cold day? That’s because you are a vata person. Most vata people find adjusting in cold weather very difficult but are often comfortable in hot, humid conditions. You think you have all of these problems more often than not? Then it suggests that your physical attributes indicate you to be a Vata person predominantly.

What is Kapha Dosha and Self Test of Kapha

Want to Know If You Are a Kapha Person? Look Out for These Physical Traits Basic theories of Ayurveda is made of three important physical and psychological constituents such as Vata, Pitta and Kapha—called three Doshas (error). These Doshas together govern the entire functioning of a human body. Here, we will be discussing about Kapha Dosha. One of the three mind-body constitutional types, Kapha is the principle ayurvedic element that controls, regulates and manages all the structure and lubrication of the body and the mind. It assumes greater importance as it controls such activities in the body and mind as lubrication, growth, and weight for the joints and lungs. In addition, this dosha is also the one that is responsible for the formation and development of seven important constituents of the body such as blood, bone, bone- marrow, reproductive tissues, muscles, fat and nutritive fluids. As such, it becomes extremely important for a person to keep this dosha in excellent balance as the opposite might prove detrimental to the overall health and wellness of the body of a person, and by extent his/her mind.

However, in order to keep the same in balance, how would one know if he/she is a Kapha person? Don’t you worry, let us help you. The following physical characteristics are of a typical Kapha person. If these apply to you frequently, then it might suggest that your dosha is Kapha. Skin: One of the most noticeable physical traits of a Kapha person is the nature of the skin; it is smooth and soft with mostly a pale complexion. Kapha persons are also known to have excellent skin type better than others who have the other doshas as prominent. Weight Gain: You are a person who gains weight easily and without much effort. However, it is not easy for you to lose the weight that you have gained. Congestion, Mucus, Sinus: If you are a person who suffers from any or all of these issues, it can strongly suggest that your mind-body constitutional type is Kapha.

Do you have the notion that Ayurveda can cure cancer? Researchers have found that some Ayurveda treatments can help relieve or cure cancer symptoms. Ayurveda has the natural healing power to cure the unnatural things in your body and can improve the quality of our life.

This blog will help you understand what Ayurveda is and how is it going to help you in the fight against cancer.

What is Ayurveda?

Ayurveda is an ancient healing system and traditional medicine that existed in India for more than thousands of years ago. It focuses on the harmony and balance of mind, spirit, and environment. Ayurveda consists of many natural remedies that have successfully proved for treating various health problems of people for centuries.

As always said and believed, prevention is better than cure and, Ayurveda provides the path to a healthy lifestyle. Ayurveda sees health as a perfect balance between mind, body and consciousness. To achieve this it promulgates a daily regimen of exercise, emotional balance and a healthy diet. This is a great way to prevent the onset of many lifestyle diseases. 

Ayurveda massage can help you to lower stress and to relax your body. While, an Ayurveda Meditation can reduce anxiety, lower blood pressure, and boost general wellbeing. Kerala, the Indian State which is popularly known as the “God’s Own Country” and the “Home of Ayurveda”, offer you cancer curing Ayurveda treatment from the traditional family of Noorani Ayurveda Acharyas.

Ayurveda recommends a number of herbs for preventing cancer and there is a growing body of scientific studies that backs this ancient knowledge. Moreover, some of the most common herbs such as Amla, Garlic, Turmeric, Indian Ginseng or Ashwagandha, Holy Basil or Tulsi, Ginger etc are proven to have anti-cancer properties. Want to know more deeply about Ayurveda? Many Ayurveda Schools in Kerala are offering Ayurveda Courses in India.

Studies on Cancer Treatment through Ayurveda

Ayurvedic medicine uses more than 200 herbs and plants. Researchers have looked at some compounds used in Ayurvedic medicine in the laboratory. They tested them on animals and found that some might help to slow the growth of cancer in animals. But, this has not been proven in humans yet.

Some randomised clinical trials found that Ayurvedic drugs significantly reduced side effects in breast cancer patients. Ayurveda along with Yoga have proven to bring great results in patients with multiple ailments.  Studies have shown that yoga helps lymphoma patients sleep better. It also reduces stress in people with breast or prostate cancer.

Cancer Healing Power of Ashwagandha

Ashwagandha in English Withania somnifera or most commonly known as Indian ginseng is a medicinal compound that has cancer healing properties. In 2011, US researchers found that Withaferin A stopped the growth of some types of breast cancer cells in test tubes. It also stopped the growth of breast cancer in mice.

In 2017 researchers looked at Withania somnifera root extract (Viwithan) and found that it could help to make a type of chemotherapy, called cisplatin, work better.

Also, in a 2018 laboratory study researchers found that it could cause the death of melanoma cancer cells (apoptosis). But, these need further evidences to establish the fact.

Cancer Healing with Sanjeevani

In 2011 an an Indian study looked at the possibilities with selaginella bryopteris. It is a traditional Indian herb known as Sanjeevani. It found that compounds taken from the herb stopped the growth of cancer cells in test tubes. It also reduced the development of skin tumours and ovarian cancer cells in mice.

Cancer Healing Power of Indian Frankincense

A US research study in 2011 looked at acetyl-11-keto-beta-boswellic acid (AKBA). It is a substance taken from the gum resin of the boswellia serrata. It is also known as salai guggal or Indian frankincense. Ayurveda practitioners use it to treat inflammatory conditions such as osteoarthritis, rheumatoid arthritis, joint pain (rheumatism), bursitis, and tendonitis. The researchers found that Indian frankincense slowed the growth of bowel cancers in mice. It also made the cancer less likely to spread.

Similarly another laboratory study conducted in 2017 on Boswellia serrata extract found that it slowed down the growth of triple-negative breast cancer cells.

Cancer Healing with Mangosteen Fruit

Researchers have also looked in to the compound alpha mangostin from the outside layer of the fruit. It showed that it could kill various types of cancer cells in laboratory studies. Testing on mice, the substance has proved to slow the growth of breast cancer in mice, and could help to reduce resistance to treatment in primary liver cancer cells.

Mangosteen helps in keeping up the solid skin. The anti-parasitic, anti-bacterial and antioxidant properties help in decreasing danger of different conditions, for example, skin aggravation, skin maturing, dermatitis, sensitivities and bacterial contaminations.

Scientists have found that the fruit is helpful in preventing and possibly even stopping a wide range of diseases like diabetes, heart disease, Alzheimer’s disease, and other chronic diseases.

Mangosteen also contains Polysaccharides. This is a highly potent anti-cancer and anti-bacterial plant compound. They help block a mutated cell’s ability to stick to healthy cells to help stop the spread of cancer, and are especially effective against intracellular bacteria.

Cancer Healing Power of Pomegranate

Pomegranate (Punica granatum) is a medicinal fruit in many cultures and systems for various health problems. Laboratory researches showed that pomegranate extracts might have anti-cancer properties. The pomegranate peel extract caused triple negative breast cancer cells to die. It also played a role in the genetics of the cancer cell and stopped it from spreading.

While, these findings needs further research to prove, Pomegranate fruit can be used as a good source of fibre and vitamins and it is fine to include in a healthy diet.

The Bottom-line

The scientific research continues to dig deeper into the prevention and cure of cancer, but researches have made it clear that Ayurveda medicines help minimise the side effects in patients undergoing cancer treatment. 

Although, Ayurveda can help you to an extent, all the precautions to safeguard your health against cancer should be initiated by you. Be active and eat well. The healthier you live, the less risk you’re at. Even if you have a positive family history, regular checks-up help you detect any signs at the earliest. Earlier detection of cancer makes it easy to treat. As already said, you need to follow a healthy diet and need an expert advice in following an Ayurveda way of life. To get the experts help, click here.

Working at your office desk for more than eight hours can contribute to severe discomfort and serious health issues including stress, neck and shoulder pain, lower back pain, obesity, and musculoskeletal disorders. It can also affect your mental health badly. Practicing some yoga postures can help relieve stress, reduce body aches and energize your body. It may not be feasible leaving the office and visiting a yoga studio to practice either. The good news is that there are some simple yoga poses that you can do at your office desk to combat the mental and physical stresses and that improves your focus and productivity.

Here are a few work-friendly poses to incorporate into your daily routine that will spare you from unnecessary health issues in the long run.

1. Wrist and Finger Exercises

Sit straight in your chair. Have the fingertips of the right hand inside the palm of your left hand. Keep it as such and extend the arm forward at your shoulder-height. For the stretch, gently pull the fingers down towards the back of your wrist. Hold it for 10 seconds. Do the same with the other hand. If your job involves typing, this exercise brings some relief for your wrists. It also lowers the risk of you getting a carpal tunnel syndrome – a condition that causes numbness or weakness in your hand.

2. Neck Rolls

Have your eyes closed while doing the neck roll exercise. Keep your shoulders relaxed and chin drop down to your chest. Move the neck slowly in a circular motion taking the head backwards. Repeat it 3-5 times. Do the same by switching the direction. This exercise softens and loosens the neck muscles. It also links movement to breath.

3. Cow Stretch

Sit straight and have both hands on your knees. When you inhale, stretch your back backwards and look upwards. When you exhale, stretch your back forward and drop down your head. Do the same for 3-5 breaths. This yoga pose softens or lubricates the spine and muscles causing increased circulation. It also helps aid in better breathing.

4. Seated Forward Fold

Drop down your arms along with your head to touch the floor. Fingertips can touch the ground. Try to keep your weight evenly onto your feet.

5. Seated Twist

Have your knees facing forward. Keep your left hand on your outer right knee. Try sitting up a little taller on every inhale. While exhaling, move your right shoulder an inch to the back and move forward your left shoulder. Breathe for a couple of counts. Repeat on the other side. Don’t twist too far as you will be overdoing it.

6. Eagle Arms

Bring your arms forward to the front of your body, keep your right arm crossed over the left arm and bring both palms together. Lift the elbows while the shoulders slide down your back. Repeat crossing with the left arm.

If you are health conscious and truly care about your health, you will find these exercises very useful and will not be skipped even amid a jam-packed work schedule. These yoga poses are so convenient as they take only a few seconds of your busy schedule. Doing it helps you to be more stress-free, stay energized or restored, and helps you to get rid of all muscle aches that are caused due to sitting for long hours.

Ayurveda is a holistic approach of treatment that ensures physical, mental, social, and spiritual well-being of a person. It relies on natural curative techniques and is completely based on the Vedic principles and learnings. Ayurveda treatments increase the longevity of life and it advises everyone to enhance their lifestyles in a healthy way. The naturopathic way of treatment of Ayurveda is accepted at the national and international level. India has emerged as one of the most important hubs for Ayurveda Health Tourism. Ayurveda involves several techniques and practices to treat the illness and rejuvenate the body as well as mind.

Monsoon season is considered as apt for Ayurveda tourism. Apart from regular treatments and practices, seasonal therapies during monsoon are high in demand. A constant practice of Ayurvedic therapies helps one to stay at the peak of health throughout life. There has been a tremendous increase in the establishment of Ayurvedic centers in India. The right natural environment, availability of medicinal plants, immunity in the land, moisture in the air are some of the factors that make India the best ever destination of Ayurveda Health Tourism. We see the industry is booming with the following practices.

Ayurveda Massages

The Vedic literature, the backbone of Ayurveda massages, is intended for multiple health benefits such as reducing stress, pain, and other physical disorders. A herbal oil massage therapy provides a threshold of relaxation, nourishment of skin, and strengthens muscles and bones. It works effectively for a long-term relief from numerous pains and aches.

Panchakarma – Famous Detoxification Treatment

Panchakarma, one of the leading therapies in Ayurveda detoxifies the body intensively while balancing the doshas Vata, Pitta, and Kapha. It restores youth with the help of medicated oils. The treatment uses five natural methods of purgation – Vamana (Emesis Therapy), Virechana (Purgation Therapy), Aasthaapana (Decoction enema), Anuvaasan (Oil enema), and Nasya (instillation of medicine through nostrils). These procedures dig deep into our roots and pluck away all the imbalances in the body. The instantaneous effects and enormous potency of Panchakarma last longer, and we could specify the treatment as the true embodiment of Ayurvedic values.

Ayurveda Spas

Spas have a higher place in Ayurvedic tourism, the results of which are spontaneous and that lasts longer. Shirodhara and Nasya practiced in Ayurvedic spas eliminates toxins from the body. Shirodhara is a relaxation therapy that nourishes the nervous system and improves mental clarity and comprehension.  Nasya, the nasal therapy treats allergies, respiratory problems, etc., and also brings calm, clarity, and focus to mind.

Ayurveda Diets and Medicines

The medical treatments of Ayurveda follow a set of regimens, special diet, massage therapy, meditation, etc. It varies with the particular physical condition or person. The diet suggested involves eating or restricting certain foods. It sometimes involves the consumption of medicinal plants. Dietary plans in Ayurveda provide better results and work effective in healing.

Yoga

Yoga is the spiritual practice which outlines the methods of developing the meditative mind.Yogic practices energize the spirit.

Combination of Yoga and Ayurveda

According to the vedic scheme, Ayurveda is developed for healing purposes and it focuses on the physiological balance and cleansing whereas Yoga is all about the spiritual approach that employs mantra and meditation mainly for mental rejuvenation. To be more clear, Ayurveda and Yoga are not really separate; though the related healing disciplines have its unique function. Both Yoga and Ayurveda are energizing activities that work for stress relief, rejuvenate the body, works for mental and spiritual illness, and it also works great for depression. Integrating Yoga to the principles of Ayurveda imparts a spiritual and mental aspect to Ayurvedic treatment, which ultimately cater to complete healing. In short, the stir of yoga and Ayurveda promises peace of mind, makes you much calmer, motivated, inspired, happy from within, and gives life to your soul, which ultimately fosters greater health and vitality.

The world is increasingly recognizing the relevance of Ayurveda and the concept is fast gaining ground around the world. Patients from various countries visit India for medical tourism for low cost and health restorative treatments. Yes, Ayurveda has brought a new definition to vacationing to India itself. 

Kerala, the God Own Country, is highly recognized to have traditional Ayurvedic treatment. Ayurvedic cures in Kerala are accepted all over the world and most of the people around the world used to travel to Kerala to get the much needed relief to their various ailments. There are many old Ayurveda hospitals available in Kerala state where various Ayurveda packages and the finest panchakarma therapy are provided.

Ayurveda hospitals aim to offer disciplined treatment programs not only to cure illness but also to promote better health with the help of traditional practitioners and certified Ayurveda doctors. Authentic Ayurveda hospitals make available many effective curative services for ailments like arthritis, stroke, Parkinson’s disease, cervical spondylosis, back pain, natural weight loss treatment, Osteoarthritis, muscular dystrophy, etc.

The most excellent traditional Ayurvedic hospitals will make you rejuvenate your body and mind. Some of the finest Ayurveda hospitals which offer best in class Ayurvedic traditional treatments, best in class ambiance and best in world facilities are as below:

Sivasoorya Ayurveda Hospital (Ayurveda Healing Ashram), Trivandrum, Kerala

Sivasoorya Ayurveda- One of the best Ayurvedic Hospitals in Trivandrum, Kerala, is run by the renowned family of Sivasoorya Ayurveda doctors. The hospital has an experience of seventy years in traditional Ayurvedic therapies that enables them to develop holistic Ayurveda treatment plans, avail of genuine Ayurvedic healing therapies and give the best care to heal the disease.

The hospital offers different therapies, treatments like therapeutic body massages, panchakarma treatment, special marma massage, herbal medicine and also gives Ayurveda Diet and Ayurveda Diet Management advise according to the disease and a patient condition along with rejuvenation treatment, yoga & individual yoga therapy etc., by trained doctors & qualified therapists.

Kottakal Arya Vaidya Sala, Kottakal, Kerala

Kottakal Arya Vaidya Sala (AVS) was founded in the year 1902 by the Late Vaidyaratnam P.S. Varier. It is situated in the town of Kottakkal in Malappuram district of Kerala. AVS has a massive reputation and a very long inspirational history in the Ayurveda treatment in Kerala. Arya Vaidya Sala is famed for its legacy and proficiency in the Indian traditional medicine structure of Ayurveda. AVS presents traditional Ayurvedic medicines and authentic Ayurvedic treatments and therapies to patients to promote better health. Arya Vaidya Sala has 26 branches across the country, and all the clinics are set up with practiced physicians trained at Kottakkal.

Vaidyaratnam Oushadhasala

Another big name in the Ayurveda treatment in Kerala filed is Vaidyaratnam Oushadhasala. Vaidyaratnam Oushadhasala Ollur, Thrissur, Kerala Vaidyaratnam Oushadhasala Ollur is an ideal remedy centre to cure and combat with diseases such as paralysis, osteoarthritis,cervical spondylitis,lumbar spondylitis,cervical slip disc,parkinsonism,rheumatism,avascular necrosis,migraine depression,sinusitis,skin diseases &pediatric diseases. Patients are offered different accommodation facilities so that they can stay in the hospital and be cured of their uncomfortable condition.

Ashtamgam Ayurveda Chikithsalayam

Located at Vavanoor in Palakkad district, Kerala,

Ashtamgam Ayurveda Chikithsalayam is a well-known Ayurveda treatment center located at Vavanoor in Palakkad district, Kerala. Ashtamgam presents a complete treatment solution in terms of treatment procedure by combining all the traditional systems of Ayurveda, Naturopathy, Yoga, Jyothisham, Kalari, and Vasthu. Ashtamgam is a specialist in sports medicine, geriatrics, skincare, adolescent-related diseases, gynecology, and much more. Not only is it one of the Best Ayurveda Hospitals in Kerala, but it is also a leading Ayurveda learning center that has combined modern methods of education with the gurukula system. Ashtamgam offers residential services to patients who can stay and be treated using Ayurveda treatment for any length of time.

Sree Subramania Ayurvedic Nursing Home

One of the finest Ayurvedic treatment hospitals in Calicut, Kerala, Sree Subramania Ayurvedic Nursing Home was founded between 1875 & 1880. The hospital was established by the late Thekkayil Achuthan Vydiar, who is well known and widely accepted as a legendary Ayurveda physician of all time. Thekkayil family, the oldest family living in Calicut, has some specialist, practiced, and prolific Ayurvedic doctors. The hospital has more than 400 years of experience in the best natural treatment for different diseases suffered by people, regardless of their age. The nursing home incorporates both traditional and modern treatments to make effective treatments available for all types of major ailments. The hospital takes on the best holistic approach to rebuild and maintain the health of patients.

Sivasoorya Ayurveda, one of the best Ayurvedic Treatment Centers in Kerala, India, was established over 70 years ago. Belonging to the family of ‘Ashtavaidhyas’, the centre is most famous as one of the proficient Ayurveda healers in Kerala. Since its inception, Sivasoorya Ayurveda Center has been providing impeccable retreats to people in and outside India.