So, the next pose in our series for overcoming insomnia is posture mode tonasanar or seated forward bend. I'm going to do my favorite variation which is a Yin variation. All you're going to do is let your legs come out in front of you, you're going to let them be loose. Let the feet fall out. You can let the knees bend. Also, if you're sitting on a block in your easy pose you can remain on a block in posture mode tonasanar no problem. Don't worry about that at all. So from here, all we're going to do is come forward over the legs. We're just going to do a little rag doll. We're just going to kind of fall. And, you're going to try in this pose, to challenge yourself to give up all of your effort. You're going to let the weight of your head fall down. Don't hold yourself up on your arms. Make sure all the tension is coming out of the arms, the head, the neck, the shoulders, all of that stuff. And you're just going to hang over your legs. Like I said, let the knees bend if your hamstrings feel tight. You're going to breathe in and out through your nose. Stay here for one to three minutes. And every time you feel yourself sort of starting to hold that tension again, starting to hold yourself up, just as you exhale, push that tension out of your body and into the floor. And let yourself sink a little deeper into the pose. This pose is an amazing pose. It's very introspective. It can help quiet your mind. Just stick with it. If you come into this pose and you find that you're coming this far, that's fine. That's fantastic actually. Just let the weight of your head drop. Release the tension from your neck and your shoulders. And just stay here. And as you practice this pose night after night, you'll slowly begin to creep forward over the legs. You'll surprise yourself.