1. In t r o du c t i o n
to
Shee r s h a s a n a
Dr . Shr i n iwa s
Kasha l i k a r

2. Sheer s h a means top , or head and
Asana
means pos i t i o n , pose or pos t u r e .
Hence
Sheer s h a s a n a means top s y - turv y pose .
I t has to be l e a r n ed and prac t i c e d ;
in a
gradua l , sy s t ema t i c , car e f u l and
jud i c i o u s
manner to ge t i t s opt imum hea l t h
bene f i t s .
St ep s
1. Get up in morn ing .
2. Make sur e tha t th e bowe l s are
evacua t e d compl e t e l y and
sa t i s f a c t o r i l y .

3. 3. Do not ea t any th i n g t i l l at l e a s t
ha l f an hour af t e r f i n i s h i n g the
Sheer s h a s a n a .
4. I f pos s i b l e tak e bath .
5. Take a towe l or a napk in and
fo l d in such
way tha t you can keep i t as a
so f t and f i rm
suppor t under your head .
6. Si t in a squa t t i n g pos i t i o n .
7. Keep th e fo l d e d towe l in f r on t .
8. Bend and keep your head on th e
towe l .
Res t th e hands under your head .
9. Str e t c h your l e g s in th e knee s .
10. Gradua l l y br in g the f e e t c l o s e r
to you head . You wi l l expe r i e n c e
in c r e a s e in the weigh t on your
head . Thi s i s ca l l e d
bhoosh e e r a s a n a . Do on l y th i s much
fo r abou t a week .

4. 11. Aft e r a week ; when you wi l l be
ab l e to l i f t th e l e g s ,
comfor t a b l y , do so . The l e g s may
be l i f t e d ha l f way .
12. Aft e r two weeks or so you can
eas i l y l i f t the l e g s compl e t e l y
and make th em s t r a i g h t .
*Shee r s h a s a n a he l p s to a id and ea s e
th e
blood c i r c u l a t i o n (whi ch i s aga i n s t
grav i t y in
ere c t pos t u r e ) becau s e of grav i t y .
*Shee r s h a s a n a he l p s to prev en t
t end en c i e s to pro l e p s e s / h e r n i a t i o n s
due to
grav i t y .
*Shee r s h a s a n a improv e s the
c i r c u l a t i o n to

5. th e ap i c a l reg i o n s of th e lung s ,
which do not
ge t adequa t e blood supp l y in ere c t
pos i t i o n .
*Shee r s h a s a n a bui l d s con f i d e n c e
and improve your body image bes i d e s
th e
pos s i b l e advan t a g e s in inn e r growth !
Warning s
Do not s t a r t a l on e .
Do not s t a r t if you are too heavy .
Do not prac t i c e af t e r ea t i n g .
Do not prac t i c e af t e r a l c oh o l .
Do not g i v e j e rk s or as sume th e pose

6. sudden l y .
Sheer s h a s a n a i s sa i d to be a king
of hatha - yoga s ana s . But you shou l d
do i t
on l y af t e r knowing abou t i t and on
your own
re spon s i b i l i t y . Do not do i t by
ge t t i n g
enamored and / o r wi th bl i n d be l i e f .
Do NOT prac t i c e in pregnancy , l e s i o n
of
neck , high blood pre s s u r e , high
in t r a o c u l a r pre s s u r e and g l au c oma
and
hia t u s hern i a .
Do not s t a r t sudden l y and wi thou t
gu idan c e .

7. Do not s t a r t on a hard sur f a c e and
or in th e
v i c i n i t y of sharp , g l a s s , e l e c t r i c
or burn i n g
obj e c t s .
Do no t e a ch or prac t i c e in very
young
[ In f a n c y ] and very o ld [ s en i l i t y
around 60
year s ] age .
Thing s You ' l l Need
A towe l , spac e of abou t 10 x 10 f t ,
open mind
cur i o s i t y and des i r e to l e a r n ,
expe r imen t and
ver i f y .

8. Dr . Shr i n iwa s
Kasha l i k a r