Hi, I'm Beth Shaw. Today, we're going to do a safe stretch for our quadricep and knee. We're going to start lying down and then place a forearm across the top of the mat. Go ahead and bend one knee. Grab onto the top of the foot and then gently, take the knee off the floor. So, if you've got tight quadriceps, you're gonna really feel this. Just move to the place where you're feeling just a slight stretch. This is the safest stretch for your quadricep. You'll wanna release, switch sides. Always do just one knee at a time, releasing. You can repeat that several times and then go ahead and lie down and take your foot over your opposite thigh, push your knee away from your body, let it drop open. This stretches the IT band, that muscle that rounds on the outside of the leg and the outer quadricep. So, this is also a nice stretch for the knees, and the quadriceps, also very safe. Do both sides, take some time with it. Don't rush the process. Breath and enjoy. Please be patient with your body. Do this often and you will walk easier and feel more relaxed. I'm Beth Shaw, founder of YogaFit, and this is a yoga pose to stretch your quadricep and knee.