This document provides instructions for 10 poses called "Himal Poses" created by Himal Fernando. It cautions that some poses should not be attempted without training. The poses include basic poses like the Vertical and 66, as well as more advanced poses like the Stargazer, Palm Face, Chicken Dance, Can't Touch This, Intense, Devil's Horns, and Win which is described as the ultimate winning pose. The document encourages practicing the poses but cautions not to overexert and advises taking breaks between poses.