1. Introduction
to
Sheershasana
Dr. Shriniwas
Kashalikar

2. Sheersha means top, or head and Asana
means position, pose or posture. Hence
Sheershasana means topsy-turvy pose.
It has to be learned and practiced; in a
gradual, systematic, careful and judicious
manner to get its optimum health benefits.
Steps
1. Get up in morning.
2. Make sure that the bowels are evacuated
completely and satisfactorily.

3. 3. Do not eat anything till at least half an hour
after finishing the Sheershasana.
4. If possible take bath.
5. Take a towel or a napkin and fold in such
way that you can keep it as a soft and firm
support under your head.
6. Sit in a squatting position.
7. Keep the folded towel in front.
8. Bend and keep your head on the towel.
Rest the hands under your head.
9. Stretch your legs in the knees.
10. Gradually bring the feet closer to you head.
You will experience increase in the weight on
your head. This is called bhoosheerasana. Do
only this much for about a week.

4. 11. After a week; when you will be able to lift the
legs, comfortably, do so. The legs may be
lifted half way.
12. After two weeks or so you can easily lift the
legs completely and make them straight.
*Sheershasana helps to aid and ease the
blood circulation (which is against gravity in
erect posture) because of gravity.
*Sheershasana helps to prevent
tendencies to prolepses/herniations due to
gravity.
*Sheershasana improves the circulation to

5. the apical regions of the lungs, which do not
get adequate blood supply in erect position.
*Sheershasana builds confidence
and improve your body image besides the
possible advantages in inner growth!
Warnings
Do not start alone.
Do not start if you are too heavy.
Do not practice after eating.

6. Do not practice after alcohol.
Do not give jerks or assume the pose
suddenly.
Sheershasana is said to be a king
of hatha-yogasanas. But you should do it
only after knowing about it and on your own
responsibility. Do not do it by getting
enamored and/or with blind belief.
Do NOT practice in pregnancy, lesion of
neck, high blood pressure, high
intraocular pressure and glaucoma and
hiatus hernia.

7. Do not start suddenly and without guidance.
Do not start on a hard surface and or in the
vicinity of sharp, glass, electric or burning
objects.
Do no teach or practice in very young
[Infancy] and very old [senility around 60
years] age.
Things You'll Need
A towel, space of about 10 x10 ft, open mind
curiosity and desire to learn, experiment and
verify.

8. Dr. Shriniwas
Kashalikar