So this ninth practice is an amazing practice to open the body a little deeper. And it's designed to really stretch deeper layers of tension in the hips, and the shoulders in the and the lungs. It's a little deeper, it's resemblance almost of, of a yoga practice. And we put it towards the end of the practice is the ninth exercise, just because we already lubricated a lot of joints and opened and did gentle stretches. And now we can go into a little deeper stretches and get a little deeper into joints and into muscular tension. It's more coordinated practice needs a little bit more time to learn it, to develop strength, but it's very enjoyable and and great at Anytime, so enjoy it.