Mae'r oedlai ddweud o'r llwysgrifau yna, ychydig yn ei wneud i ddechrau'r ddechrau. Rwy'n ddim yn rhan o'r chynny, o'r ysgwrdd o'r ymweld ar eto, o'r ddweud o'r gorfod a'r ddechrau'r gyrdd o'r gyrdd o'r wneud i'r ddweud. Ac rwy'n eu ddweud o'r gorfod a'r gyrdd o'r gyrdd o'r gyrdd o'r ddechrau, ond mae wrth i, dyma'nín yr dros yw hefyd yn gweithio ar dwylo rydym yn teimlo. Rwy'n ddweud sut mae'l llwydydd heb yn ddechrau, wrth oherwydd yr wyno'r ddynog eraf, rwynt ond rydym yn elweddio'r llwyg blyny o'r mawr interdyn nhw. Byddwyd yn eich bod yn ei gweld yn ei gweld, ond rwy'n lyny hwn yn dweud i bod ni'n gweld yn ei wadbwyr. So yna'n yma'r ysgol ydym eich bod yn y bannad, ac rwy'n credu y mae'r gweithio, dyna yw'r grŵn, roedd gennym ni'n gweithio'r mae'n olygu'r cymryd. Felly mae'n gweithio'r gŵn, bod yn olygu'r gwreithiau o'r gŵn, i wnaeth gŵn ar gyfer gŵn ar y drefn. Felly mae'n gweithio'r gŵn oes yw'r gŵn, a beth dyna'r gŵn. Rwy'n ddim yn ymddangos, felly mae'n ddweud i'r gŵn, a hefyd, mae'n ddweud i'n ddweud i'n ddweud, Felly, mae'r golygiad drwg o'r amserion. 3 oed, ydych i'n dod i'n gwrs. Tynnu'r ymddiad o'r ymddiad yw 170 o'r ddod y flag. Yn oed yn y lineg yng ngonch, ac sy'n ei ddod yn roi'n gweithio'n gwybod yn y ddwyf. Mae'n cael ei gydag yr effeith. Mae'n cael ei ddweithio'n gweithio, ac mae'n cael ei ddweithio. Mae'n cael ei ddweithio'n gweithio'n gweithio'n gweithio. Mae'n cael ei ddweithio. I don't like is just eating a real sort of tentative shot. And I was beating straight away as soon as that one left the club. So taking a drop, I've now got to make up and down for half. The old CBX Cleveland wedge helps me out again and I've got a chance there for a miraculous five. That's a pretty miraculous five with a great up and down. Really pleased with both those two shots. Just one badden in the middle. But after one dunking in the water, I'll certainly take a half for my start in this man versus golf challenge. Right. Second hole here at Westcliffs is a bit overcast. So we're just going to have a bit of fun on this green because I've never seen a green with such a slope with so many undulations. And with Kevin Paver here from Golfshake, and we're going to have a little bit of a challenge and see if you can get closest, mate.  One. So we've got two each then. Two goes in. OK, from here. You've gone first. And this. It could be good. Come round. Come round. Come round. Wow. I'll tell you what, mate. That could possibly be beat that, basically. It's like this off the line. Probably helped. See my line now, isn't it? That's going to be better. Oh, right. That's definitely the line, isn't it? Yeah, yeah. It's a real swing off that. I'll tell you what. This is the best two puts of it all week on all year, maybe. Very good, mate. I don't even see the undulation from back there, but it is severe. I'll get the camera up there and I'll pan across this a little bit. But I've a feeling this may be a feature of things to come at the next 16 holes at Westcliff. My hole two are today's Man vs Golf hole challenge. And it is the seventh hole. It's a par five. It plays around just over 500 yards. And I think it's stroke index three. Kef. I've got it here. Stroke index three. I played this hole earlier this morning and played it quite well. So inevitably that ain't going up in a game. But we'll give it a go anyway. Some drone footage is going over for you now. More of the second half of this hole. First bit, find that fairway as ever. Better tee shot than it this morning to be fair and really caught older that one. Cut it off the left-hand side. Pretty much perfect. I know you picked it up into that blue sky. How nice is it to see a ball of a tee into a blue sky finding the middle of a fairway? Pretty perfect driving. You don't want to go much further because another 20, 30 yards, which I probably haven't got in me to be fair, is sort of scrub land. It's all sand area and be pretty tough from there. But as it stands, I'm in really good nick here. I've got about 220, 225 and possibly three yard might get there. But I'm going to go with six iron and see if I can play this with a little bit of a position down the left-hand side and a wedge in. All sounds straight forward, don't it? It's gone over the brow on the right again just to leak out the iron, which was a bit disappointing because I've been striking them quite well and off camera. And that's just gone over the mound and hopefully not leave too much in and maybe six iron was the right play. Everything about these golf course that you play at West Cliffs that kind of every shot rather, it makes you think you've always, I think it demands your full attention is probably the way I describe it from tee to green. So even a straight forward shot like this, which is at 100 yard wedge in, see flags at the front, you've got bunker right, you've got bunker left and anything short, there's a massive fall off and the chances are you'll end up sort of 50 yards away. So like I said, every shot, you need to have a think about what exactly what you're doing. I said, think about what you're doing. Get the club right is the first thing. I've had that as 100 yards and that's absolutely flowing over to the back. I thought it was going back left bunker and provide I can find that, that's going to be a difficult up and down. Okay, any advice? Like I said, think about that shot carefully because don't go long on this hole. This is what you call a bit of hitting home. I think it's fair to say would have took that because the chances are the ball was going to stay there and go nowhere. At least we've got a put for, well, I've got two put, I've got a put for the win. It could still make five here, but looking like two for a six and a half would be a good result again. It's a miraculous half, I think there. Don't forget it was a shot hole for me. Coming out of that course, it didn't look too good, but we managed to get up and down for a six. Right, quick stop at the back of the six green. It's a par five is a great hole in itself, but what a backdrop and pretty much all the way around the course. The first thing I would say is from the minute you arrive, the first word comes out your mouth is a bit of a wow. So therefore I think that's got the wow factor and it happens all the way around. You get to a tee box or a green and you're often looking at the ocean, the sea out there or some stunning piece of scenery in terms of well manicured fairways. Really good greens, good, again, lots of definition. First cut, second cut or rough. It really is an immaculate golf course. And in one word of advice, if you were coming to play, I'd play the yardages in terms of the tee boxes that suit your game because I think you could have a real tough round here if you made that wrong decision. We're playing from, I think, sort of the equivalent to European yellows or Great British Yellow Tees. And it's plenty tough enough from there, but you've got plenty of yardage options for you to play. And I think that's a good decision. Make sure you choose the right tee box. And it is a course that it's hard not to enjoy. Right, final level of the challenge of final level of the day. We've wasted till the 18th. It's a bit of a feature hole. It's a path for some drone footage going over for you now. Pretty much blind on the tee shot into what you can see there. I think a couple of 100 yards carry and you're in decent nick down the hill, but then it's over the water into that small looking green at the minute. But as ever, first bit out of the way, mini driver. Been a bit it and missed with it today around West Cliffs, but let's hope there's one good shot left in it. Don't think, I don't know, but it doesn't look as though that is going to carry. I pulled that one down the left-hand side. There's a few big trees there. And I think looking at it from here, that's probably bitten off a bit more than I can chew, I think. Well, we just had about enough legs in that because, well, I've done well. Let me show you where we're going. So that's the green and I've got pretty much a clear view to it. And it's not a bad lie either. So you've got a bit lucky there. That's a really tough closing hole. And even with this, I'm measuring sort of 170, 180, almost back into that very back flag. And I might as well have a part final shot of the day. It's going to be four irons. It's right into the breeze as well. There's no room for error. That's like a lot of the shots that you play around in. You can't leak anything. There's no bail out there. Well, if there was a bail out, then that was it. And it was staying just down that left-hand side. And even with four iron, I still haven't made the green, but I've made the fringe and I'm above ground, to be honest with you. That's a real decent iron to finish the day on. Really pleased with that, as I said, for a finishing iron. It's probably better than I thought. I thought I was front short left, but I'm actually pin-eye. Water's over the other side. So just bump a simple one up the hill and walk off with a par. Well, it stayed there. That was a little bit nervy. Stabbed at that one a little bit. And I think I was a little bit scared of flying that one over the back. I'm going to put for par or two for another half. That's not left by quite wanted. That ran off, didn't it? Wow. Well, ended up with a five. I think that was three bogeys on three shots also. Match ended all square, but I think even from that last put, you see what I've said throughout this whole round is that you needed concentration on every part of the game from tee to green. We enjoyed it here. I hope as ever you enjoy what I showed you of Westcliff Golf Course in and around what I've played in this match as ever. Thank you for watching. Comment down below.


Welcome folks, this is Tom O'Brien of TFNN. We have five days a week, we have seven hours a day, we go 24 hours a day on the internet at tfnn.com. Always remember folks, whatever you think about, you bring about whatever. You focus on growth, hope everyone's having a great day, safe day, it's a TGIF folks, it's making a great weekend. Don't take anything personally, transform your life. When you refuse to take things personally, you avoid many upsets in your life. Your feelings of anger, jealousy, and even sadness will simply disappear if you don't take them personally. Mockin' wise, let's take a look at it out here. We have the Dow Industrial's up 135, Nasdaq's down 69, S&P's flat. Gold contract up $7.50 straight at 17.96 an ounce. We have silver up 21 cents, $22.40 an ounce, light sweet crude, down 63 cents, $78.82 a barrel, notes and bonds. The 10-year note, down 66 straight and 128.11, the 30-year off 25 ticks at 155.05 and Kingdollah. Kingdollah's down 587 ticks straight at 95, 733. The euro right now is at 113. The yen is at 115.50 and a half and the British pound's at 135 to one US dollar. iPhone number's 877, 9276648, give us a call folks. One note's going on in your world and the world of the S&Ps, let's take a look at them. What do you have? Okay, so we take a look at the spy first. What you're gonna see out here, you have a contraction of volume, bottom line. You don't have a rejection of price yet, but the spy's only down 31 cents. We take a look at how we came down in the last few days, you're gonna see how this shakes out. Well, first off, let's do the whole deal. You broke topside on the 27th of December. That's where I come up with a 500 figure for the spy. Then what ended up happening is that on the 4th of January, you broke a B point, you broke it with volume. That gave us a 501.21, a 501.76, I forget, it's one of those, bottom line, it's 501 dollars. Then Wednesday, it destroyed the ABC down. Why? Because you came back under the range with volume. That, you can make the case also that now it's a false break topside, so it gates the deal. That being said, first day you come down with 104 million.  We're only gonna do about 65 today. So the bottom line is it's really gonna be depending on where we close. If you close inside the 468.28, it's almost like, okay, you're closing inside the largest bar. Let's say, okay, he's still gonna bounce next week. And I do expect what we're gonna see here is that I expect to bounce. I don't expect a new high. Oh, we might do a spike high. So what a spike high would be is this. Spike high is that we're getting close to like the highest 479. Let's say you get up to 478 or something. You wake up in the morning, it spikes through the 479.98, and then give it about 30 seconds to a minute and a half, gives it up in spades, and then she starts coming lower. And the X100, we take a look at the three cues. What do you have with the three cues? Same type of setup. The difference in the three cues is that it's much clearer to me, and I'd say the probability is much higher that the assessment's gonna be correct that we're gonna get out of 350. The three cues are 380 right now. And the reason is that when you set this up, you put a couple trend lines at the top and the bottom, you can see quite clearly. The first high was generated at 61 million shares inside the cues. That was generated on the 22nd of November. It tested it with 33 million, so you had 61 testing with 33. The lows, and if you have my book, The Out of Time and the Trade, I have plenty of examples in here of charts number one and how you're looking at supply and demand. This is just like screaming. Every time at the bottom of consolidation, the first time we had, now remember, at highs, 61 million, and then the test of that was 33 million. At lows, first low, 105 million. Second low, 67 million. Third low, 65 million. This low is gonna be probably 70 million. That's building cause to blow this apart and get down to the next level. The real kicker is how far is the NDX100 going to bounce before it does it? My take is that we are gonna bounce. And depending on what you trade, the bottom line, my take would be that you sell the bounce. Gold, gold contract out here. Nice setup, and particularly when we get to the dollar, we'll see how this shakes out. But what Gold did, pretty amazing actually, Gold went to the highs of the lows, right to the cent, which is just amazing actually, and rejected it. That bottom line, what that says, we're going top side once again, and this is gonna be all about the good old US dollar. And the dollar folks has been hanging in this consolidation for a long time. Since December 24th, I think. Yeah, it is. No, November 24th, thanksgiving. So what we have here is this. And we've had long price bars, both on the way up and on the way down. So the bottom line, this is still not out of consolidation. My take is that we've been building cause here to get down to where we actually broke out. And what would end up happening, you'd have to close under 95, 517. And we're at 95, 750. And we were, it saved itself. We were at 95, 57, only last Friday. So if we break it, guess what, you'd be back to the consolidation. What that would do, that would put juice underneath all the commodities, in particular put some real juice underneath the gold market. Some of the higher volume equities that we have out here today. We have Lucid's up $3, you got Apple up a buck. You got Advanced Microdown 347, NVIDIA's down $7.5. You get Tesla off 36. Inside of the NDX 100, the strength versus the weakness inside the NDX. Makato Libre's down 6%. You get Xilin's down 4.5. T-Mobile, is that T-Mobile? Yeah, T-Mobile's down 4.5. Putting some power into the NDX is that you get Lucid up 8.5. You get Pinduoduo up 7.5. Peloton's up 5.5. And you have Airbnb up 3.5. We go over and we take a look. Okay, so Airbnb, interesting. Stay right there, folks who come right back. Our phone number is<PHONE_NUMBER>-DAO. DAO Industrial's right now up 92. The NASDAQ's down 106. S&Ps are off 8.5, we'll come right back.


Hi, how are you doing today? This is Rich here and we have a RichTV Live and I'm here with a very special guest. It is Darren Clink, the CEO of Bluestone Resources Inc. How are you doing today, Darren? Very good, Rich. Great to be here. Great to have you here. Love to know more about your company today. So why don't we just get started by you telling us a little bit about Bluestone Resources Inc. Yeah, no pleasure. So Bluestone is a publicly listed company trading on the Toronto Stock Exchange Venture as well as the OTCQB. We are focused on obviously in the mining and mineral space and specifically on gold and precious metals and we have a very exciting project located in the southeast part of Guatemala that we're rapidly advancing and soon we'll be kicking off construction development of a high grade gold mine. That's great. Can you tell us a little bit more about some of your projects? So the core project really for us is the Cerro Blanco Gold Project and that's located in the Hutiapa Department in the southeastern part of Guatemala, about three hours down the Pan American Highway from Guatemala City. It's a high-grade low-sulfidation epithermal system which rather uniquely has had a significant amount of previous investment by previous owners and in fact the previous owner that we had acquired it from, Gold Corp, one of the largest gold companies in the world that was recently acquired by Newmont in fact. And so the Cerro Blanco project has had more than 200 million dollars invested in it over the last 10 to 15 years really from discovery stage through the geology engineering study phase and that's all culminated in us completing a feasibility study earlier this year in January which demonstrated a very robust project that we're now in the midst of putting the project financing package together to kick off construction and development next year. That's great. Now you mentioned Guatemala a few times. Why a market like Guatemala? Well at the end of the day in the resources business you know to produce things that we need in our everyday life you have to go where Mother Nature put them and and so Mother Nature has deposited a great belt of rocks through Central and South America that of course continues up into Mexico. Mexico they've been mining precious metals there for well over 500 years when this you know predating the Spanish arrival and so this is the same belt of geology very perspective and and we're really excited about it we think it's a great time to to be there we've we've got the best of both worlds really geologic endowment geologic prospectivity but of course then also the head start with the more than 200 million dollars of invested in this project that allows us to really kickstart at a time when you know from from market perspective and from an environment perspective it's a great time to be looking at precious metals. I absolutely agree with you 100%. I know our members have been very very interested in precious metals recently with the price of gold going up and the price of silver going up. Now when you're working with a community like and country like Guatemala there's got to be a lot of work that you're doing to support local communities how are you guys doing that work? Well it's part of our business and I don't think it really matters whether or not it's Guatemala or it's Australia or it's Canada the United States at the end of the day you know we are a guest we are a partner with our our local communities our local stakeholders our government partners our employees of course and one of the things around Bluestone that we put in place very early on in fact Bluestone is really only a company that's been in its current form for just over two years so relatively new is sat down with our local employees in Guatemala and established really a set of values values that were non-negotiable and those are respect integrity teamwork excellence and accountability and those form really the foundations of our business and of course respect is an absolute key one no matter where you are or what you're doing particularly when you have various different stakeholder groups so we're very much focused on our relationships on our social acceptance I often say it's the one thing that you can't engineer and and that sort of strong relationship the ability to work closely with our partners alongside really creating wealth and opportunities for local communities and for the people of Guatemala is what this is all about at the end of the day we're taking things out of the ground and we're taking resource capital and we're turning it into human capital and that's really our strategy and that's what we're embarking on here now as we move forward fantastic now one of the things that our investors really want to know about are your production forecasts so what are your production forecasts and your overall thoughts on the current precious metals market very interesting time no doubt you know in the resources space over the last few years have been perhaps a bit more on the down cycle of course it is very much a cyclical business and so we think see things move up and down this project again because it's a high-grade project the average grade of the deposit is around 10 grams per ton we'll produce between 100 and 150 thousand ounces of gold per atom now when you march that up match it up really with the the overall cost of production very robust margins and in fact producing gold at less than $600 an ounce at today's gold price north of $1400 an ounce that's a great margin and that's a great margin whether or not you're producing gold bars or cars or tennis shoes and so it's a great business with great great cash flows as we bring this asset on and I think when you look at the precious metal space no doubt some of the smartest minds out there over the last sort of three or four months have started to pivot you know you're starting to hear more and more around some of these very successful investors and moving away from the the more broad equity markets in the United States as an example and pegging gold as being one of the better investment places here over the next year or two and so there's uncertainty you see interest rates possibly starting to come down uncertainty around a potential correction or recession and just like that you know gold's you know gone up 10 15% now in your most recent corporate update the company suggests that Bluestone Resources is very close to development kickoff can you tell us a little bit more about that yeah so really all the the technical work that's been ongoing here over the last couple of years really the last 18 months as we put together our feasibility study as I said demonstrated a very good outcome with regards to what this project will look like when it's brought on and since that time in January we've been focused on upgrading the resource so there's an infill program that we've been working on that's going to help I think in terms of moving inferred resources into indicated and further adding additional mine life but now the focus is very much on putting the project financing in place and so we're still hopeful that as we've laid out earlier in the year that we would have at least the first transfer financing in place by the end of this year that allows us to kick the development off and by the end of 2021 which is not that far away we'll be producing gold and making that important transition from developer explorer into constructor and operator and that's of course when it becomes a real business it starts generating cash flow and as I said with the sort of margins that we're talking about will be some of the best margins in the industry wow that's impressive now we're talking about a very competitive industry so what makes blue stone resources stand out amongst all the competitors it's the deposit it's what mother nature is really put there this project this company will have the ability to generate more free cash flow in the first year of annual production than the market capitalization of the company today it's it's unparalleled and it's super exciting and it's a reason why you know the really the large majority of the management team many of us have left other bigger companies with you know senior roles senior executive roles because at the end of the day as I said mother nature is not making any more of these deposits so it's a very exciting sort of asset that is you know for many years has been tied up in a bigger company that really the management decision was made that it wasn't wasn't going to be a focus because it wasn't big enough but at blue stone we're focused on profitability and cash flows and this is a very unique opportunity for us to really launch a company on the back of one of the most profitable gold development projects in the world today that's impressive now you may have already answered this question but if there's one thing you want shareholders to know about blue stone resources what would it be it's the quality of the asset the margin as I said I mean any business it doesn't matter what you're doing you need to generate free cash flow and and this is ultimately a foundation for for a company like blue stone to really build from and a unique opportunity for many of us in our careers as well it's not very often you get a chance to get your hands on an asset like this and obviously we've had great support from our shareholders we're backed by some of the most well-known and smartest investors in the space including the lending family and the lending family has been hugely successful in the mining and mineral space all over the world backing management teams and companies for good assets because again it's it's you can't create that that's mother nature's job and so you want good assets because good assets allow you to to build companies and generate good cash flows and generate very strong ecosystems in and around those assets as well in the various countries that that these assets are located that's great and the way things are going it seems as though you guys are primed for a huge 2019 can you kind of give us an idea of what is to come for the next six months it's already been a huge start to the year no doubt with all the deliverables we've been able to demonstrate but now i mean with with the focus on the project financing getting the project financing delivered and continuing that moving along i'm quite confident that we'll get the first transfer financing and by the end of the year and allow us then to kick off this project and as i said those important steps on moving towards an operation so far this year we've put out i think some of the best drill results that demonstrate the quality of this project over the last six months high-grade gold results and those those results are important because they're they're really targeting areas on veins that we think we can upgrade from an inferred resource category into indicated and that ultimately will be important once the mind planner is getting an update the mind plan as we move forward and so that's an important part because we're effectively saying we're increasing the confidence on the on the resources which will add additional mine life and ultimately we would hope additional cash flows and profitability and on the back of that expect to provide a resource update on the first on the northern part of the deposit that we've been targeting over the last six months and we would expect to see that in the fall so so lots of news flow the numbers you know so far have looked great and then ultimately you know putting the financing in place to then you know kick off the development early next year that's great now the last question what is the best way for shareholders to get in touch with the company yeah we'd welcome any sort of inbound queries so definitely through the email is a good way info at bluestoneresources.ca or through our website www.bluestoneresources.ca we'd be happy to take a phone call or inbound queries around the exciting future that we've got here over the next year and we look forward to taking any of those questions or inbound queries for sure that is great thank you so much for being here today my pleasure and joining us on rich tv live guys go and put bluestone resources on your watch list put on your radar this is darin clink the CEO of bluestone resources Inc.


Thanks very much, right, so now for something completely different So we for some time I and my Poor collaborators have been looking at the security of device interfaces of cryptographic hardware Okay, so all kinds of cryptographic hardware things like smart cards little USB Authentication tokens and big things like HSM's and this kind of stuff And in a paper at CCS in 2010 We showed how to find a whole bunch of different attacks, which were logical attacks Okay, so they were mistakes in the ways that keys were managed and the ways that roles were assigned to keys That allows you to get hold of a key in the clear outside the device, which is what these devices are meant not to do, okay? And so the outcome of this paper was that we were able to show how with very careful Configuration of these devices you can prevent these kind of things from occurring. Okay, that's good So we have these proofs of security, but they're all in the abstract model of cryptography the sort of dole of yowl style high-level model of crypto And so we would like to transfer these results to the standard model of cryptography. Okay, but we've got a big problem which is Pretty much all the devices we look at use PKCS one version 1.5 padding to encrypt Keys for for import. Okay, so these keys are supposed to remain secure And of course we all know that PKCS one one point five padding doesn't enjoy CCA security, so this prevents us from getting the kind of security proofs that we would like to have So why is it that that these devices are still using this old padding mode? So perhaps it's because they consider that the the best known attack on this on this scheme Which is blacking back as million message attack is not a practical threat because okay, so a smart card for example does about 100 private key RSA operations decryptions per second So if you're going to execute the million message attack, it's going to take you about a month right by which point We assume the user of the smart card gets a bit suspicious. Okay, so So the contribution of this paper is To show a way to execute the million message attack in slightly under 15,000 messages And so the hope of this is this will help people to remove PKCS one one point five from the standards and we can have something else and then we can get our security proofs to go through Okay All right So just if I could ask for a little bit of cooperation So can you raise your hand if you already know what PKCS one one point five padding looks like? Okay, that's pretty good. So Matthew Green told me on Twitter would be about 40% and I can see he was He was just about right and can you put your hand up again if you are familiar with how the Bliken backer attack works? Okay, okay, pretty good. Okay, so I can go through that quite fast All right, so we've got a public key pair a private key and a public key and Following Bliken back as presentation. We're going to talk about the bite length of the modulus n And we're going to call it k and we've got some plain text. We would like to encrypt okay, which it has to be less than K minus 11 It's a plain text p of length l. So how does this work in pges is one one point five So we're going to generate k minus l minus three pseudo random non-zero padding bites I'm going to put them in a string called ps and then the block that we're going to encrypt it's going to look like this It's going to start with a zero then it's going to have a two then it's going to have all these non zero padding bites And then a zero that marks the beginning of the plain text and then the plain text is is the last part on the right Okay, that's that's how it works Okay, so now we go back to 1998 Bill Clinton is the president a company called Google is just being founded and Little knowing that he would be working for Google 14 years later. Daniel Blikenbacker is presenting this attack So we want to attack some cipher text C and discover what the plain text m is that's inside the cipher text Okay, so we know m is equal to C raised to the decryption exponent d modulo n and we assume we have access to a padding oracle Okay, so we know what a padding oracle is we even have songs about them It's an oracle which is going to decrypt a cipher text and return true just when the result is a correctly padded plain text Okay, so it's not going to tell us what the plain text is it's just going to say yes that thing is a correctly padded plain text So the way Blikenbacker's beautiful attack works is we're going to find some integers s So we've worked out how we're going to find them later We're going to send a new cipher text, which is going to be equal to C multiplied by s raised to the Encryption exponent e modulo n to the padding oracle and the oracle is then going to decrypt that and it's going to Work out m prime and m prime of course by the properties of this operation It's going to be equal to m times s Okay, so if the oracle tells us that the result m prime is a correctly padded plain text Then we have the following thing we know that the first two bytes of m times s must be equal to zero zero zero two Okay, so then if we set B to be this constant value We now have this little inequality for the value of m times s We know m times s is bigger than or equal to 2b and less than 3b All right, that's that's just from the fact that it starts with zero zero zero two. All right, that's that's the only place That's coming from Okay, so intuitively we can see that we've learned something about m from from this fact Okay, we know we can find this s and it's going to satisfy this So what exactly have we learned about m? Well, if we look in Blikenbacker's paper it gives us nice formula So we found some si we're going to take the interval that we had previously and we're going to apply this this formula to it And if you stare at this for long enough you could this makes perfect sense It's just it's just of elementary calculation of what the what what it is that we've learned But we haven't got time to look at this for long enough So let's just look at the intuition the intuition is that well We're solving r and s and we're saying look we've multiplied m by some s We've taken away r times n for some value of r Okay, we don't know what the value of r is but but we've done modulo n right So we know we've taken away a certain integer number of n's and what we were left with was t where t is between 2b and 3b okay, so worry about that later But this is the intuition okay, this this r and this s are going to come up again later on So we're multiplying by s and we're taking away r lots of n to leave something that's in the in the right range So help is a huge slide for things, but this is the original attack algorithm So but I only want you to look at a couple of things on here So first of all don't look at the fact there's no step one that's I'll come back to that in a moment What's going on here is a loop? Okay, and I'm trying to find more and more of these s values and each time I'm going to find an s in one of these Three different ways okay, once I've got an s I narrow the solutions just just using the formula that I showed before and when I've only got one left I get I give that as the output that's the that's the real value of it Otherwise I go back and look for more s. Okay, so there's three different ways of looking for an s value There's step 2a. This is where I just sequentially look for that So I'm looking for the very first value of s I'm looking for s one I'm going to start with some lower bound Don't worry where I got that from I can I can tell you later And I just increase s 1 1 1 1 1 until eventually I find the first value of s There's going to be s1. Okay, we call that a hit when we find a correct value of s Then I either have several intervals to look at afterwards or only have one interval to look at So why do I have several intervals? Well, this comes from the fact that there may be several possible values of r that give me a solution for a possible value of s Okay, so when that's the case in the next step I'm going to have several different disjoint intervals that that may contain the correct plain text m So if that's the case then I go to step 2b and here I just keep increasing my s So I start with s1 now I try s1 plus 1 s1 plus 2 s1 plus 3 till eventually I find the value of s2 Okay, the second hit so that's step 2b and when I've only got one interval left Not in the first case, but when I for the second time I find myself with only one interval left I've got this clever formula. So again, don't look at the detail of this too much But the point is what I'm doing here is I'm deciding what r is first and then I'm looking for an s That could suit this r. Okay, so I'm saying okay I'm going to multiply the modulus by this big number r and then I'm looking for an s that might Multiply the plain text to fit this So how long does it take to do this attack? Well, black and back are estimating his paper 2 to the 20 steps For arbitrary plain text. Okay, so that's important arbitrary plain text That means the thing I'm trying to attack may not have been originally a pkcs 1 1.5 plain text and that would mean I had to do step one which I didn't put on the previous slide Which would take a whole bunch of steps. Okay, but anyway He estimated 2 to the 20 using a variety of sort of heuristic upper and lower bounds And this is where the name of the attack comes from because 2 to the 20 is about a million, right? In the case where M is a valid plain text already so we just implemented black and back as algorithm just as it's written in the paper and We tried with a thousand different 1024 bit modulus values We obtained a mean of two hundred and fifteen thousand oracle calls And a median of a hundred and sixty three So you can see that the mean is sort of dragged upwards by some sort of outlying very large values But the median that means half of the possible plain text can be can be cracked in a hundred and sixty three thousand Okay, so that's that's where we're starting from for our case We observe that finding hits in the step to see case So that's the one where we set the value of r and then we look for a value of s that might see that value of r That's really fast right really fast. I mean you only have to do a few trials for each hit But looking for the s values in step B or step 2a is very slow. I mean essentially you're just getting As far as you know uniformly distributed different plain text And so it's just the probability that one of those happens to start 0002 and have no zeros in the first eight bytes and have a zero somewhere else all that kind of stuff So you can work out how long you would expect that to take and indeed that's what that's what you find So so this part is already fast and these these bits are slow There's an existing optimization that appears in a paper at chairs in 2003 where these guys said well in Step to be so this is the step where you've got lots of different intervals left instead of just naively looking for the next Yes, why don't you use the clever formula from step to see where you set the r value and then look for the s and use it I in parallel on each of the intervals Okay, so I'm step wise going to try that formula on each of my remaining intervals until I get a hit and indeed that speeds Things up quite a lot almost a factor of two So our work was to try to speed up step to a right because this is the last remaining really slow step And the idea was we were trying to use this this clever reasoning where we where we set the value of r in Advance and then look for the s on step to a but of course it doesn't work I mean otherwise I assume like and back I would have done that in the first place It doesn't work because the range of possible values for m is too large So so all your intervals overlap you end up with a just doing exactly the same naive search that you would have done before So what can we do about this? Well, we're going to use this proposition So we propose if I can find two co-prime integers u and t that satisfy this Inequality and this one and if I can find m and m times u times t to the minus one Modulo n such that these are both pkcs 1 1.5 conforming then m is divisible by t. Okay, magic So why is this true? Well the proof is elementary essentially So it just relies on the on the on the use of these particular inequalities So I have to go through it very fast So we know m times u is less than m times 3 times t because of that one We know that's less than 3b 3t by the fact that m is conforming and we know that's less than n because of that inequality there Thus we have m u modulo n is just equal to m u without the modulo Then we have if we set x to be m times u t to the minus 1 mod n We know x is less than 3b because it's a conforming plain text So we know x times t is less than 3b times t which is less than n by this formula here So x t mod n is equal to x t so x t equals x t mod m which is equal to m u mod n So I'm just using the fact that t has to be the inverse of t minus 1 in the z n star group Which is equal to m u outside the modulus which implies that t divides m right because t can't divide u because they're co-prime So what's the use of this little proposition? Well, what this means is if I can find u and t that satisfy this Property so m u t to the minus 1 is conforming then I can trim the range for m Okay, because the consequences of the of this of these two things both being conforming is that I know that m must be Greater than or equal to 2b times t over u and less than 3b times t over u Okay, so I can bring up the bottom bound by using a t bigger than you and I can lower the top bound by using a t smaller than you And note that I can test this just by Using ciphertext which are equal to c times u raised to the e times t raised to the minus e, okay Now remember that for a successful s we have to have some solution to this equation So we have m times s minus some r times n is in the 2b 3b range So given that we've trimmed the first interval to some range a b This gives us a series of possible bounds for the value s Okay, so given some particular r. It must be some somewhere in between these two values Note further that if there's a gap between the upper bound for r and the lower bound for r plus 1 Then this when we have a whole of values where they can't possibly be an s Okay, so that means when we're searching for s we can just jump over that that range and not bother looking for the s value there And that's it it turns out that makes a massive difference to the efficiency of the of the attack So how much difference does it make? well, so first of all we Found that in practice the implementations of pkcs 1 1.5 padding are quite different And they often reveal more information about the plain text than than the original paper would suggest if you just look at the Perfect implementation of the of the padding check. So We're going to characterize these different implementations not we're not characterizing all implementations But just the ones that we found so we assume that they all allow a correct plain text where p is of the correct length for the operation Okay, so often we know what length of plain text should be for example, we're importing a 128 bit a s key It should be an 128 bit plain text that we get so all of our oracles that we found admit these correctly padded plain text Then we're interested in ones which also allow us to have a zero somewhere in the first Eight bytes so you're not supposed to have a zero in the first eight bytes But we found some oracles that either give you a different error message Which of course is already enough for you to know that that you've passed the first part of the panic or in fact Let it go through then we have a second flag for whether the Implementation allows you to have a plain text of length zero right so there's no zero at all anywhere in the Anywhere in that's an undefined length of the plain text. There's no zero at all anywhere in the block here and we found implementations which allow you to have Any length you like for p Okay, so any correctly padded block with any length of plain text Okay, so under that setting the original black and back oracle is an FFT oracle So it disallows ones where there's a zero in the in the panning it disallows plain text with undefined length But it does allow you to have a plain text of any given length Okay, so under the original attack we had a mean and median like this 215,000 162,000 with our algorithm. We have a mean of 49,000 and a median of 14,500 okay So what's going on here? So Here we have an implementation where anything is allowed that starts zero zero zero two okay So ones which have got zeros in the wrong place ones which have no zeros at all and ones which have any length Okay, so this is a really bad implementation of pks is one one point five panning because it means that you find loads of hits When you when you go looking with a black and back or algorithm and the median look is only 3768 so remember this is a one bit leak and we're trying to attack a thousand bit plain text And we're only taking you know essentially less than four Operations to find each bit of the plain text. So this is really very efficient. So where do these? Things occur well here are some devices that we tested So here we're just so just on the right here I'm not gonna have time to talk about this today But we did also look for for the Vodemay cbc padding attack and we found this on a couple of devices Here we should these are different kinds of keys So a token keys is pkcs 11 language for a long-term key and a session key is an ephemeral key So not at any means they don't allow you to have this kind of key these x's here are to show that these devices actually Don't implement any padding check They just take whatever turns out to be the right most bits of the result of the pk of the RSA private key operation And turn that into the key no matter what it is. So I mean that's a bit bizarre But but it doesn't allow the attack so that's that's kind of interesting But these other ones allowed the attack But they implement different kinds of Oracle. So here are the different kinds of Oracle. So for example The Siemens Cato S implementation and the RSA secure ID 800 Implementation are perfect zero zero zero two prefix oracles So they admit the most efficient version of the attack And so these timings are taken from the real devices doing the private key operations on the devices So this is where this bizarre headline figure that came out of the New York Times about cracking your RSA ID in Less than 15 minutes came from so that does indeed take 13 minutes to do this This padding Oracle attack, but you know just to be very clear This does only give you the symmetric key from inside the plain text It doesn't give you the private key. It doesn't give you the seed for your secure ID six-digit number or any of this stuff Okay, so I've got a little bit of time not very much I'll just say there is an Estonian ID card. It has a chip on the back It also implements RSA 1.5 padding it has a key which you can use for signature and encryption decryption Which means that you can use it to fake signatures Very quickly about countermeasures. So of course OAP has been pkcs1 since 1998 It's been recommended for all new applications since 2002 only one device in our list supports it But it insists that all keys also allow pkcs1 1.5 padding as well, right? So what's the consequence of that? It means that whatever you encrypt under OAP I can still use Bleichenbacker's padding Oracle attack to crack it and find out with the plain text What so there's not much point doing it that way I don't have time to talk about that so much Pkcs1 1.5 is still being used in current standards for XML encryption TLS and our results of course also apply there, right? And you will see in the coming months results on XML encryption and PLS appearing in various places Manufacturing reaction has been varied some positive some less so we can talk about that offline Pro tip so this isn't the optimal attack I'm sure this can be improved further if you want to improve it further Please observe you don't really need to implement encryption and decryption right because if you're just testing the attack You know what the plain text is you can just multiply it and and divide it yourself So I'm not gonna say at what point during our experiments this occurred to us that It could have been earlier And read very carefully by come back as paper words like the smallest integer greater than x divided by y Think about very carefully about what that means because that actually makes a big difference to the efficiency of the attack Thank you very much


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Thank you for spending your Friday night with me today. Appreciate it. So before I get started, I mean he introduced me on my student physical therapist at Mount St. Mary's University in Los Angeles. I'm up here doing a clinical rotation. I thought I'd make use of my extra time at night and try to help out, I guess. So before I get started, I am not an EMAM or a chef by any means. These slides and these tips are just strictly from a biomechanical and anatomical perspective. I did get all of my slides kind of checked out by a few different EMAMs and chefs and stuff, but again this is coming straight from a biomechanical perspective, okay. I just want to put that out there so I don't get in trouble a little bit later. So basically the way this talk is going to go is I want to kind of go down the chain of the body and kind of talk about a few things that I've seen is, you know, growing up in the community and now that I have the knowledge of what proper movement and proper body placement is, some things that I feel like are kind of like red flags that I like to bring up. So essentially that's what ergonomics is, just proper form when you're doing different things. So I am still a student, so objectives, you guys probably familiar with the slide before every slide when you guys are in a classroom. This is the stuff I kind of want to get done. I actually kind of did that already. I'm going to give you guys good news, the benefits and I'm a very research-oriented person. Everything I say, hopefully, there's been research done behind it. So I'm going to tell you guys, I mean we all know the benefits of prayer spiritually and you know, it's all good from that perspective. I'm going to give you guys the research behind prayer, like there's some new research that has come out that it describes the benefits of prayer. So that's the good news and then the bad news is everything you guys are doing well, or not you guys, but all of us together as we're doing well. And then we're going to go over the neck, shoulders, upper back, knees and then the feet and then I'm going to show you guys what's wrong, how to correct it and I'm going to have some final thoughts and then we can do a little bit of a Q&A afterwards. There's only two things I ask from you guys in return for this time is make to offer me and my family and everybody and the second thing is I have a few surveys in the corner over there. This is my first time doing a talk like this. So all of the feedback is super beneficial. So if you guys could fill that out on your way out or during the Q&A section or whenever you guys have time. So without further ado, let's get started. So first I want to kind of go over what is physical therapy. Physical therapy essentially are movement specialists. So they look at how you move and they can tell you what the wrong things or the right things that you're doing while you're moving. That's to put it at a very basic level, not to a physical therapist. So if you guys have been to rehab and then you've dealt with physical therapists and then there's also the preventative portion of physical therapy is what we're doing right now. So you all view not necessarily are injured right now, but just if we do things correctly and we start making corrections now, we can prevent damage further down the road. So this is good for you, for all agents because it sets good habits from the start. So benefits of prayer. So there's some really interesting like research studies that have been done in the last 10 or so years. So there's one that show it was a research study done in India. I don't remember but the exact author have the references at the end of the slides. But basically what they did was they followed a group of people that who prayed 5 times a day. And essentially what they found was there was a significant increase in me. They looked specifically at the knee joint, knee joint flexibility and long term structural health of the knee. So already we're on the right track. We have better knees than everybody else because we prayed 5 times a day. So it's a really good thing continuing to pray 5 times a day. It helps joints which seems like it's pretty intuitive, but just having that research backed up to it, encourages people more to get into it and do it properly. Another one I thought was pretty interesting was so the number one killer of men and women in America specifically is the root of the problem is stress. And what is stress caused by it? You have a few different, you know, I'm not going to go into the physiology of nervous systems in your body, but basically you have a nervous system that causes stress. So what they did was they put electrodes on people that were, they felt were devoutly praying. And what they found was this specific nervous system which is called the autonomic nervous system was significantly turned down basically. It's like the fight or fight system. That's what causes stress. And they found that people that were adhering to prayer and that were sincerely praying had a significant reduction in this system that caused stress. So you can extrapolate that information and say that, Hey, prayer reduces stress, which reduces risk of stroke, which reduces a bunch of other things. So there are physiological benefits to prayer. So, if you know, it's a little, it's a little bit of fun, happy, happy Wednesday. So now I'm going to go over a little bit of anatomy. I'm not going to get too crazy. Basically, as you can see, so this is the spine. Okay. So I want to make some, some stuff very clear because there are questions that asked me that different portions of the spine are, this is exactly how they're labeled in the human body. So we have the cervical spine, which spans to just about above your shoulders from the base of your skull to the shoulders.  And then you have your lumbar spine, which everybody has issues with their lower back. And that kind of spans all the way down to about where you start feeling your hips come out. And then you have your sacrum and your, right under the sacrum, I didn't label it there because it doesn't really matter to be honest with you. It's your coccyx, which is right under your sacrum. So these are going to come back with the lips to remember these. I made them color coded so you guys can get a little better. Okay. So the first, first, first, first.   So, but extremely common does not mean it's okay. Essentially, so I have some numbers there for the engineers. For every inch forward that your head is, you add an additional 10 pounds of force to your cervical spine. And the average, what's it called? I have it up there. The average adult presents with two inches of forward head posture. So what does that mean? An additional 20, 20 pounds on your neck, just because your, your musculature is not adequately placed. So again, like I said, 90% of the population is affected by this. So this is the issue. How can we correct it specifically in prayer? And this can be translated to many other things. In prayer, when you're standing in prayer, you begin your prayer, actually before, before, before all that, before all that. Everybody before they start prayer should always take a nice, big, deep breath before you begin your prayer. A way to relax all of your muscles, especially in your neck, because think about, think about, everybody just take a deep breath right now and think about what's moving when you're taking that deep breath.  So if you take a deep breath and all that musculature has calmed down, it gives you a good, good way to kind of get in, start getting into these corrections. So it was recommended to me by one of my chefs that when you're describing this to people and you're doing these lectures, is always start with a nice, deep breath before you start prayer. And you'll see, you'll see, it's going to be, I mean, once or twice, if I can make that big difference. But in the future, it should start helping and start relaxing some of the musculature. So what the common, most common thing that I've seen is when people are praying, they have their heads down like this. This is terrible for your neck. And like I said, remember what I said, to every inch forward, it's 10 pounds down your neck. How many inches? So the way we base this from a like a movement analysis perspective, the bottom of your ear should be aligned with your shoulder. Okay. So this would be relatively, no, I can't release, I can't see myself. So you guys can kind of tell me. This should be relatively low. So imagine if you're all the way down here, how much extra force is that onto your neck? Five inches. Five inches, boom, right there. So 100 pounds of extra pressure on your neck. And how, and you're doing that five times a day and multiple knockouts per day. So imagine how much stress that's causing you on your neck. And the problem with that is not just, not just the stress, but where does that stress go? This position, you have no muscles assisting your neck. You're relying solely on ligaments. Ligaments are very, very poor healers. They do not heal very well. Muscles heal very well quickly.  They call it a, a source. Yeah, source. That is your muscles tearing and rebuilding. So your muscles are quickly, that's what they're, that's what they're made to do. They're made to be torn and rebuilt, torn and rebuilt, torn and rebuilt. Your ligaments are not very good at that. So when you're down here, it's easy though. It's easy to kind of hang out down here because you're not doing anything.   Your eyes should align where you're, I should be aligned to where your forehead is going to be going. So instead of me going like this and then my forehead is going to be going, going over there, I'm all the way up here. My neck is looking good, but I'm tilting my head and tilting your head is a good way. So that's, that's, that's another strategy to relax your neck. That's a strategy that a lot of people use. You have headaches, a lot of people would stretch the little tiny, tiny muscles of your neck.  And that's where, that's, that's, that's where your head should be placed and your neck should be while you're praying. And this is not just, I'm going to mention a little bit later, but it's not just when you're standing. Also when you're sitting, your eyes should be aligned to where your forehead is going to go, not to, not, not down and like hanging out on these structures. So just, that's just something to be aware of as far as the neck. Shoulders. So I'm going to ask all of you guys to stand up. I'm going to show you guys a quick way, quick way to kind of, kind of gauge where your shoulders are, where your shoulders are. So I want everybody just to relax. Don't, don't, don't, don't move your shoulder. So take, look down, don't move your hands at all. Look down and look at your hands. If your hands are facing, your palms are facing fully backwards. That's what rounded shoulders are.  So everybody, take a look at your hands. See where your hands are.  Keep doing what you're doing. Well, most people, their, their, their palms are facing, you know, even mine, they're facing a little bit backward. So that's exactly what rounded shoulders are. Your chest is rounding this way because your, the musculature in the front is getting tight and those are easy muscles to get tight.  It's just kind of an easy way to sit, kind of check yourself. Like if you guys, if you're walking and any, and you notice that your, your, your hands are kind of going open up your chest just a little bit. So, uh, basically what, how this happens is internal rotation of the shoulder. What is internal rotation? So this is, let's just say neutral right here. This is neutral, neutral position of your shoulder. Internal rotation would be this way. External rotation would be that way. So to correct something being inside this way, move it out, switch it up, move, move your, should move your arms out and rotate them out externally. I have to have some, some tips for you guys. So one thing, another thing that I see a lot in prayer is when, uh, I mean obviously this is different for men and women because there's positions of prayer, but, uh, for the men specifically in, in what I mean by, uh, try to avoid having your arms in an L straight. This is an L straight. This is terrible for shoulders. Having your arms out like this is terrible for shoulders. You need to relax your hands. Your hands should be relaxed on top of each other and open your chest. So everybody, I want you, I want you to kind of get over exaggerate that round shoulder and then take a deep breath. It's harder to take a breath because you're closing the area where your lungs can expand.  And even for the one, if you're up here, sorry, if you're up here, you can relax your shoulders. You can relax your traffic. So up here, you're, you're, everything here should be relaxed.  Uh, your shoulders, if you have any shoulder pain, it will, it will, it will decrease because you're putting a lot less stress on your shoulders.  You're doing this. If you're praying five times a day, you're doing this. So the next one, uh, kyphosis. What we call it kyphosis is, so an interesting, interesting thing about this is the things that we spoke of before are almost associated with this. So this is something that will be instantly corrected if you do everything else. So there's no, you will never have straight shoulders, but you're back around like this. It's all associated with each other. All the muscles are pulling onto the same bones. So if you correct one, you'll correct the other and you'll correct, you'll correct all of them are interrelated. So making corrections at different ones will help make corrections of the other ones aligned to it. So, uh, again, excuse me, same issue with the cervical spine is the more forward you are, the more force you're applying to that, that, um, that part of the spine. So same, same, same, uh, same, same thing applies. So that's why, again, just correct the other things and this will be corrected as well. Um, so this is probably the most important one, hip and pelvis movement. Um, so most people are on the, um, not, I mean, obviously this is a little bit exaggerated, the one all the way on the right, but most people are in that position where their pelvis is tilted too, too posteriorly, which is backwards, right? Pelvis is tilted backwards. Again, it's another thing where you're just relying on the ligaments in your back. Where we want is that kind of the one all the way on the left. So, uh, so again, like again, long-term long-term damage, you're relying on passive structures, you're not using your muscles with, it's a lot easier. That's the problem. So, like, so, uh, a lot of people right now, I can, I can probably tell you 99% of the people here are sitting posteriorly, probably. How do you know if you're sitting posteriorly?   There's two bones in your bottom. The best way to kind of, if not for you to teach other people is have those two bones all the way in the corner of the seat. This is not, this is not directly related to prayer because there's no situation where, where, I mean, it, it, it, unless people are sitting while they're praying, but have them all the way in the back of the seat and then that forces your body into this position where it corrects that, uh, that pelvic posture. Um, I, oh, sorry, I forgot something huge. It's when you're, uh, going down in prayer like this. So, a lot of the time, this is a bit, this is the biggest one, this is the one I get questions about all the time. So, I'm going down in prayer, you see people bending at their back, which will, I mean, for the younger people, yeah, I think it doesn't feel, feel 10, 15, 20 years of doing this. That's, that's a recipe for low lepping. You should be bending at your hip, not your back.  Your hip is attached to your hamstring muscles. When you are making the core, your hamstring muscles should be the limiting force for you, from you collapsing. So what does that mean? You should be, you should be feeling a stretch in your hamstring when you're making the core at every single time. So if you're feeling anything in your back, you're doing it wrong. If you're feeling anything in your, um, any, I mean, if you're feeling any, any, uh, numbness and tingling down your legs, you're doing it wrong. You need to, you need to correct your posture, but essentially the easiest way to kind of put it is your hamstrings should be the ones that are taking the force of the movement. So when you're going down and you, you feel your hamstring stretching and then another, another point added to this as well is, um, take your time in prayer. There's a spiritual, you know, benefit of prayer, but also like we're learning right now, there's a prayer is a five times a day stretch or more than five times a day stretch to your hamstrings. You're, you're, you're lengthening these muscles that are hamstrings are easy. Mine, I can barely move them, but, uh, you're getting a, you're stretching your hamstrings, stretching all the muscles in your back.   It's perfect. How many people stretch in the morning that early at five o'clock in the morning? I mean, unless you're like, uh, somebody who lives at the gym, you're not, nobody doing that. So if you, if you have this thing where you constantly searching five o'clock in the morning, you're stretching at night before you go to bed, you're stretching. It is a great opportunity to take care of your body. Uh, so again, we don't want to be the guy on the left where we're bending all at the back. Again, think a hamstring stretch. You should feel it at a hamstring. You should feel the, the, uh, what's it called, um, the stretch in your hamstring. Again, like I mentioned before, uh, the, uh, correct neck correction can also, is also important in sitting and, uh, depending on, so this is a little bit more of a controversial topic, depending on how you sit during, uh, uh, during prayer, uh, there are different ways. Like I mentioned, always you should feel like your, your, your, your back should never be rounded. What is a rounded back? I'll give you, I'll, I'll mean, I'll show you guys. So I'll show you guys first. This is what a rounded back is. So depending on how you pray, but a rounded back is essentially like this. This is a rounded back. Your back should be straight like this. So a normal curvature of this body. I'll show you guys another, another picture of this body so you guys understand what the curvature should look like. So it's you guys. So a rounded back would be something like this. It should be, should be over here like this. This should be normal. And then you are using muscles to maintain that posture. What you get is the whole point of what we're doing. We don't want to rely on ligaments because right now, you know, and there's no, there's no age limit for this. There's no age limit for this. There's not a single bit of research and as much research as I've read that says there's this age limit for this type of stuff. There's no age. Obviously there are medical issues and conditions and stuff that would limit this. But if you are a healthy person, none of these should be limited. So this is a little bit of a smaller, smaller topic. It's just the pointing of the feet. I've been asked this question so I added this slide in. There are a few people that, so what I mean by the pointing of the feet is naturally as anatomically we have about a, I mean it varies from person to person, but we have about a 15 degree rotation of the feet. So nobody's feet are going to, I'm not going to say nobody. Most people's feet are not facing straight forward. We have a little bit of a rotation. Everybody has a little bit of a rotation and it varies from zero to 15 degrees. What happens is if people are forced to forcing, forcing your knees and forcing you, so, so when things, one thing you guys have to understand about the body is if you do something at one part of the body, it's going to affect the whole chain upward. Your body is a chain of joints. So one chain, one, one movement down here is going to affect your knees. It's going to affect your hips. It's going to affect your, it's going to affect your back. It's going to affect everything. There's no, I mean, unless you're like moving your fingers like this, but like for the most part lower joints all affect each other. So being aware that naturally you have that rotation of your feet, your feet don't necessarily have to be straight forward. There is that rotation. So from what I've been told by, by some shoe is it's all, the feet, the feet placement is about comfort. Where you feel comfortable to put your feet, that's where you should lead them. So don't feel obligated to keep your feet forward and then you have knee issues in the future. But they're not necessarily, you won't necessarily have any issues with your feet or forward, but it's just something to be, to be aware. Your feet, your feet don't naturally point forward. So some final thoughts I had, again, just to reiterate, I am a student. There's a lot of things that I don't know. This is just based on information and classes that I've taken and help from some professors that, down at my university that helped me put this together. And again, this is coming from a biochemical perspective, not a religious or shediah perspective, although again, for those that came late, I did get it kind of reviewed by some studio and just stayed away from any controversial topics. There's no normal body. There is a range of norms, but there's no one normal body. So not everybody will fall into the categories that I've mentioned, but there are corrections that can be made for everybody. Your norm is different than his norm and he's different than his norm, different than his norm. Everybody has a different body and just being aware of that and being comfortable with where your body placement is, that's the number one thing. Be understanding where, like what works for you, what doesn't work for you, is going to be your key to success in actually kind of preserving your drugs, preserving the body. Something is better than nothing. So doing this one, one, in one day, in one week is better than you doing it zero times. So just to kind of emphasize and reinforce this issue is there's a study done for individuals that don't exercise. So the American Society of Sports Medicine, whatever it would be, is a study. Basically what they showed was people who had never exercised before, the most beneficial exercise they can do is one time, one time a week, no, no, sorry, one time a day, twice a week.  So make small changes. You're not going to correct every single thing on this PowerPoint in one sit. Correct one thing, master one thing, move on to the next thing. And if they don't apply to, then move on to the next thing. So just being aware that something, one small thing, one small correction that you make will be extremely beneficial for you in the future. So again, something is better than nothing. That's, if you took anything away from this, this talk, it's not. So that's all I have for you guys. Sorry, I was kind of over the place. Again, this is my first time doing a community lecture like this. So I'm opening it up to any questions. And if you guys want, I have business cards over there. If you have any more, if you have any questions that you'd like to ask a little bit more privately or be around and any feedback with you, again, with you. So, okay, so that's sort of the question. So the safest way I get, so again, it depends, depends on the person. But so from such that it's exaggerating, exaggerating the movement and using momentum has been the strategy that I've understood, but I'll double check, I'll double check and look into that because I was focused more on the static position just because I felt like those were some things that can be corrected, by the way. But that's a really good question. And I'll get back to you on that. So again, yeah, so, so for that one, it's a little bit of a dicey issue just because there's different ways people sit when they're praying. So for example, if you do pray, I know there's, there's some people that pray, they're unable to pray with the, you know, the way of the sonnet where it's your, you're kind of on the side, but if you do pray like, so let's just say you're praying like this. Okay.   You force the spine into that position. So it forces this, this, this, the lumbar spine to be in the most neutral position. So that's what I meant by that. So that's what that's why I didn't go too deep into it, just because it's a, again, everybody sits differently. So I feel like that information would be difficult to portray. Also, this is an exaggerated photo. I couldn't find a perfect photo of somebody doing, doing the, so each, so again, in, from a biomechanical perspective, where, where you feel the pulling of your hamstrings is where you need to stop and hamstring stretch. So if it's not the first time, so let's say your hamstrings are stuck at this, but I'm not parallel. I'm not parallel with the floor. But this is as far as I'm going without bending my back. So continuously working on this and getting lower and lower and lower. That's, that's what the goal is. So not everybody can get into that position. No, yet.   Yeah. But this is just like for it. I was talking, so when I was referring to this, I was referring just to the hip in this, in this particular photo. So it's exactly like he said. So the, the further up that you are when you're, when you're in the pool, when you're down is it's going to put more pressure on, on to the hamstrings. But again, we want, we want the hamstrings to stretch. We want them to be longer. We want them to accommodate them because we want to be using them. So it's like he said, in terms from a, from a perspective, yeah, you want it to ideally in a perfect world, you want to be a board. You want to be, you want to be straight out like this. And then, and then you shouldn't, again, in this, and in this position, it puts your hamstring at a better mechanical advantage to, to use them when you're in the pool. Let's say you're in a position on the knees. Yeah. So, yeah, of course. So I was, I was having a conversation with Adam yesterday. And one question I would ask was hand placement when you're doing the board. So a lot of times what people will do is they'll be pushing on to their kneecaps, which is easier. Again, it's, it's, it's an automatic response from your body, especially if you're doing something so often, you're pushing down onto the kneecaps. That's pushing bone onto bone, which is not, but we never want that.  And especially pushing down. So from what I understood from talking to some shoe is your hands should be grasping your kneecaps, not pushing on them. They should be, their fingers should be open and they should be grasping your kneecaps just to avoid any extra pressure because again, knees are, are, are very, very delicate joint and they're easily injured and they're really difficult to come back. Correct. Yeah. Because you're at, it's an additional pressure. So if I'm down here pushing, I'm pushing down onto my, it's again, it goes back to relying on passive structures versus actually working. So it's just, I mean, essentially to boil it down, it's laziness. Like where we get lazy, we're just, we're just, okay, it's a lot easier than me focusing and putting myself in a curve. So, so technically I'm not allowed to, because I'm still a student. So it would be, it would be, I don't know, I'd get in trouble if I was prescribing exercises to people there that are going through the different medical conditions, but all I can, what I can say is, especially for our, like, let's go back to this, this point right here. Something's better than nothing. If you can do it one time and then the rest is sitting, that's, that's, that's, that's you moving it around and you're avoiding, uh, keeping it in your same position. Because, because that's essentially what the issue is, right? So you're, you can't go down to because of your knee following.  So what I would say, this is a, this is a fine line across right here, but what I would say is these, these positions, these corrected positions, they're corrected. The reason why they're better for your joints is because they lift the pressure off of your joints. The brightest is, you know, there's no, there's no protection of your joints. You're going one on one and there's a lot of grinding and all that kind of stuff. So if you do exercises similar that are mimicking these and that are, are increasing or like strengthening the muscles that are lifting the, uh, lifting the pressure off of these joints, it would make it easier. But again, I mean, see a local physical therapist. I'd love to have her coming. Appreciate you guys.  I can, I can provide this slide. I have no problem providing the slides. I'll give it to you brother in the air and you can post them off.


Everybody for us here rip in a box of 2022 top scrum F1 a racing hobby for John H John Let's get started Fractor Lando Norris with a Callan Williams refractor auto first pack Good start to the box here refractor max for stopping on a Driver of the day United States Purple Esteban Oakland 171 up 399 Future stars checkered flag Richard for sure refractor Carlos signs. Where's all the color here? Come on refractor marino sato future stars purple checkered flag Sergio Perez 19 of 199 Refractor award winners Red Bull team should be orange red here. Yep ends up at the Paldi Sheru's orange red refractor Alexander Albon many time in valetary Bultas 294 of 299 gold checkered flag Lance stroll 44 50 Lance stroll gold checkered flag will do it Thanks again for the order John. We'll get these cards out to you