I'm Sara Holliday, and I'm going to demonstrate how to stretch your legs in bed. A nice thing to do before you go to sleep is to stretch your legs so that you have less tension in your body and you have a more restful sleep, and I'm gonna demonstrate a couple of stretches that you can do in the comfort of your own bed. You're gonna begin in your bed with one leg extended and the other leg bent in towards your body. So I have my right leg out for demonstration purposes. You're gonna reach forward towards your toes, and pull the arms up, inhaling, and exhale over the top, and you're gonna repeat this about five to ten times, just warming up the muscle in the leg before we hold the stretch, and it feels really good too. After you repeat about five to ten times, you're gonna hold it at the bottom. First slide your hands back towards your knee, inhale, lift through your heart center and press your heart first, relax your head, and if you can, reach towards your foot. If you have the flexibility, you can even pull back on the toes, but don't force it, nice gentle stretching before you go to sleep. Holding it here for five to ten deep breaths, and then you repeat the same thing on the other side. After you repeated on the other sides, extend both legs out. Reach for your toes, same thing, pulling the arms up on the inhale and exhale over. Repeating about five times. After the fifth one, holding at the bottom, sliding your hands back towards your knees, inhale, exhale press your heart first, then relax you head, walking your hands towards your feet, if you can reach, and or if you can pull the toes back. And then just hold it here for about eight to ten deep breaths.