Hi Guys so this is a video dedicated to someone for some sleeping tips. So we are going to do two different things in this video. One is Bhramari pranayama, humming bee breath and the other is Shashankasana. So we are going to start with the asana and then go onto the breath. Really simple these two things. So just bring yourself onto your heels. You can let the heels fall apart, so the big toes are connecting but overlaping. So just have them touching each other. And then we are just going to bring the palms onto the thighs. So again the knees thighs all connecting rather than being apart, just allow them to connect. And just for a moment draw the shoulders down the back and lengthen through the spine. So this is a great asana sequence if you find that you have insomnia. So just close eyes down for a moment, just to settle into breath. Inhale exhale grounding. Just one more, inhale and exhale. And then we are going to inhala and bring the arms up. Exhale fold the body over the thighs, we are going to melt the hands down and the forehead down. Keep the exhale releasing, hold the exhale out. Inhale all the way back up. Finish the breath at the top. And then again exhale all the way out, let the arms rest, forehead. And again at the end of the breath hold the breath out. And then inhale up. So as you get better at this you can hold that exhale longer. Exhale all the way out again. Release forehead, hold breath out. Inhale all the way back up. So the next is the humming bee breath. Bring yourself into a nice comfortable seated. On sit bones. Take chin mudra if you wish. Close eyes. Just allowing yourself to settle the breath down. Have the teeth slightly apart aswell. Although the lips are closed just have the teeth slightly apart. Allow the jaw to soften so the whole face is softening, belly. And just use the exhale to melt down any tension you may be holding. Notice where the breath is in the body. Do adopt any comforrtable seated position for this. And then we are going to inhale, bring the arms up. Bend the arms into cactus and we are going to use the first or middle finger and close off the earlob. So with the ear its just in to the bit that fold in. You are allowing yourself to close them in so that is restricts abit of sound. Closing of the senses slightly. And the you are going to find an inhale. And then exhale you are going to hum the exhale out, keeping the teeth apart the lips still staying closed. hmmmmmmmmmmmmmmmmmmmmmmmmmm Inhale normal. Exhale is a hum. hmmmmmmmmmmmmmmmmmm Inhale normal. Exhale the hum feel the vibration in the mouth and body. Two more rounds. inhale normal. exhale hum hmmmmmmmmmmmmmmmmm inhale normal. exhale hum hmmmmmmmmmmmmmmmmm Breath easy. release your arms back into chin mudra and then just allow your eyes to open. So i am going to do a blog spot on this aswell. I will link it below for more tips lifestyle tips, food tips, different things you can do to help you sleep if you struggle. So i hope this video is helpful. Do leave any comments if you wish for any other videos anything else. More videos of these videos. Do leave comments so i can provide you with what you would like to have. So namaste and i hope the rest of your christmas is amazing and i shall see you soon.