Hey, what's up everybody? A little bit later here for your live video, but what I wanted to show you today was something to stretch your hips and something to stretch your hamstrings. So hips and then your hamstrings are that big muscle group right behind your butt that connects you to your calf, all the good stuff. So organ is mercy is a pigeon pose and we've done this before and you know if the name is different for you, I'm sorry, if you know me I'm not really technical about names, I just want to show you what to do and you can make up whatever name you want to. So this is the pigeon pose. So you're going to start with your feet, a little bit wider than shoulder width, walk your hands out, walk your good stuff, lift up one leg and then place it in between. So you're going to be really stretching your hips so you want to do, don't hold your hip in a full of the second foot, push up on your fingertips, pull on your core and really feel that stretch in your hips, okay? If you want to get a little bit deeper then you can pull forward, but if this is not comfortable for you, stay nice and tall. Push here and then on the other side you're going to just push your hips up, okay, and then you're going to switch legs. If you're not even, like if you feel one hip is a lot tearing the other, it's totally normal. And this leg is like that, this left hip is crazy tight, not really sure why, but it definitely hurts a little more when I'm doing this. So if you cannot go down onto your forearms with this, you don't need to just stay nice and tall here and yeah, that's your hip stretch. Now getting into another deeper hip stretch and hamstring stretch is a sitting figure four. So a lot of times we see people lying on their back doing this, but what I want you to do is plant one leg, put one ankle over that opposite knee, and you're just going to hug your leg, okay? So as you hug your leg, you're going to feel big, open your hip, pulling opening here, okay? And then on the transition, both legs are going straight, you can't straight up, okay? You just want to do this root, your quad, so these big, most of the groups into the ground, so really press everything you might feel, your hips coming up, your reach forward. They hold it here, pull your toes back, you see I'm not super flexible. Pull your toes back, you feel great touch to your hamstrings, and then the transition. The other side, holding this nice and tight, sitting nice and tall, hold that for about five to ten seconds, and then remember, out straight arms up, down and stretch, hold, my hammy's, moon's over, my hammy are burning, okay? Hold that right back here, and then you can transition again, okay? So you can treat off here, but it's important that your transition goes from here to that straight leg, nice and stretch, because it's going to give you a lot more hamstring flexibility and stretching, rather than just hip. So first, if we do without pigeon, then we did a sitting figure for leg straightening, sitting figure for. So hamstring and hip stretch for you, make sure you're doing these daily, and I don't know if you guys can see, but I have so many mosquito bites on my legs, this sand feels really good. Just note to self, if you are from the west coast and you move to the east coast, do not work outside at night, or wear long pants. But that's all I got for you today. Let me know if you guys want to see, this is your hamstring and hip stretch, and yeah, I'll see you guys tomorrow.