Upavistha konasana for beginners:-
Begin in Seated Mountain Pose on the yoga mat and extend both your leg straight in front of you and then begin to slide your legs outwards cautiously into a “V” shape. You must feel a mild stretch through your groin.
With an inhalation, lengthen your spine up and lift your breast bone away from your navel. Leading with your chest, exhale and fold forward at your hips. Place your hands on the ground in front of you.
Pause here. Then inhale to lengthen your spine and create more space between the breast bone and navel. Be sure that your legs are still strong. If there is room, let your exhalation take you deeper into your fold, stretching your arms out in front of you.
Hold for 5 - 10 breaths, letting the breath move easily and comfortably. Inhale and, leading with your chest, lift up and come out of the fold.