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You can use the following command to pop just one file from it. Replace stash@{n} with the actual stash reference you want to use, and replace file/path with the path to the specific file you want to pop:

git checkout stash@{n} -- file/path

For example, if you want to pop a file named "example.txt" from the most recent stash (stash@{0}), you can do:

git checkout stash@{0} -- example.txt