For beginners there is a good tip that if the palm are not touching the ground than bend your legs so that you touch the ground. And the both feet should be closed to each other so that there is no gap in between them.

This posture has many benefits. This pose allows a comprehensive stretch of the body. This pose helps the reduction in the depression. During this posture one notices the stretch in calfs, hips and hamstring. Notice the sensation and do not look your knees. People have the benefits of physical along with the mental benefits like osteoporosis, blood pressure and asthma.

For cautions people having back injury may concern to their doctor. And also people having blood pressure also avoid this posture. Pregnant women should avoid this posture because of any complications factor.