So the next pose in our insomnia series is a supported shoulder stand. This pose is miraculous for calming and rejuvenating anytime during the day, not just before bed. So, to come into it we're going to use, in this variation, a blanket. We're using this right underneath the shoulders so that the neck is not flattened on the floor. Again, if you have cervical spine issues, or if you have certain conditions such as heart conditions, or certain conditions such as glaucoma, you should check with your doctor before you do this pose. Also if you're pregnant, maybe don't do this one if you're later in your pregnancy. Its a good rule of thumb to check with your doctor before you begin any kind of yoga practice. So coming on to our blanket, I'm going to place my shoulders right at the edge, and I'm going to come on up into my shoulder stand placing, adjusting, and placing the hands on the lower part of my back. I'm going to engage the jalandhar bandha by pressing my, as my chin comes towards my chest, I'm going to press back so that the back of my head is supporting a little bit of my weight. I'm just going to let my feet hang in the air, comfy and cozy. And if you like you can practice any variation you like with the legs in shoulder stand. Stay here as long as you are comfortable. Breathing in and out through the nose keeping the breath long and strong, and when you're ready, with control, go ahead and role down. You might want to take a moment staying horizontal before you role to your right and come back to easy pose.