I'm Linda Black. Can you stretch the thigh out now? We've ended in, on lying supine, so now we're going to have you bend your right knee and reach around with the left hand to clasp the top of the foot. Now this is a thigh stretch right hand. Let's go same hand, same foot. Sorry. So right hand to right leg, if you've got the right knee bent and you're going to draw the heels towards the glut. It's important here that the knee not spread wide, so you keep a good energy towards center, towards the mid-line in the inner thighs. Now they're not going to touch completely, but you are going to have a really nice energy running through the back of the knee. So you could even lift that thigh off the floor a little bit, extend the knee towards the back wall lengthening, very nice in the low back. Then place it back down and give a nice stronger hold of bringing that heel towards the glut. And then we'll switch to the other side, bringing your right forearm underneath the forehead and resting it nice. This is kind of a nice break pose as well, much needed for the thighs. And again, drawing the heels towards the glut, the shoulder opens and if you'd like you could even press into the forearm and lift the torso half way up, and give your spine another extension here. You hold that for about five to six breaths. It's important the energy in the standing foot is shooting towards the back wall and the top of the foot is down, the foot is not sickled. So it's very, the heel is in line with the toes. Have a nice form here. Great. Thank you.