This document provides an introduction and instructions for practicing Sheershasana, or the headstand yoga pose. It explains that Sheershasana means "topsy-turvy pose" and should be learned and practiced gradually and carefully to receive optimal health benefits. The document then outlines 12 steps to perform Sheershasana safely and properly, and provides warnings to ensure it is not attempted by certain individuals or in unsafe conditions. Potential health benefits are also listed.

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