Hi there, Jackie here of Jackie's Yoga Seattle. Today at Liz Doyle's Seattle Yoga Shala talking about some yoga poses to do when you've lost some cartilage in your knees. So yoga is really great, actually, if you have lost severe cartilage in your knees. Because it starts to bring fluid back in to that joint. So I'm just going to show you a couple of nice, easy poses that you can do to start to bring some more action and fluid back in to the knees. So just coming to a warrior two pose. So once you get here just start to know to the bend in the front knee. You're also strengthening this back knee and leg. But really what we want to do is start to ease in to the bend to create eventually a 90 degree angle here with this front leg. Eventually also drawing the arms out, looking over the middle finger. Starting to feel really strong here for a few breaths. Another good one with a bent knee position is just chair pose. So it's just as it sounds, soles of the feet down about hip width distance. And you start to reach the arms forward and sit back. So you're coming back to the heel and again you're starting to really work the knee here as you sit back with no chair. So taking a few breaths there and then release. And again ease fully come in and out. The other thing that I would suggest is throughout a yoga practice you often come down to your knees. So maybe taking a blanket or maybe even just rolling up your mat a couple of times so you have a little extra support under your knees throughout the practice. So those were some poses to do when you've lost some cartilage in your knees. I hope you found they were helpful. I'm Jackie, Jackie's Yoga. Thanks.