You can so you can use if you want to add to it and bring the quads in more, we'll keep your big bolster on your mat. And you may want to get the pad, the black pad to go under your name. So you and if you don't want to bring the quads into it more and you just want to kind of stick with our regular kneeling hip flexor stretch, you can just come to kneel on your left knee. If you're adding your back, your left knee up against that bolster. And so it just bends your knee a little bit and then you can bring that right foot forward and then you'll bring yourself up. And then from here you're looking so it's those are form points here where you're trying to first feel like you're curling your pubic bone toward your nose and you'll use your low abdominal. So there's two ways to to make that happen. One is squeezing the glutes and pushing the pelvis forward. But think about using the low abdominals instead. Try to keep your bottom relaxed and try to use your low abdominals to curl your pubic bone forward. And then you can, if you want to add more drop those ribs into your skin a little bit more. So you'll have this kind of feeling of curling in to a ball. Then lastly, if you want to add a little bit more, can pull your hips forward. And then I guess that wasn't lastly, we'll add a contraction if you want to. So there's always more isn't there? You're going to kick if you want to kick your lower leg, kick your shin against the bolster. So you're kind of pressing down and that'll turn those thigh muscles on. Okay. Now keep the stretch, but relax the contraction and then use your right leg to drag your hips forward a little bit more. And then breathing into that left side. Okay, when you come out of it, use the front leg to push back. You might want to turn so you can take the lower leg off the bolster and then you could straighten that right leg out and hinge.