Above all, the nerves and muscles (particularly thighs, knees, shoulders, neck and arms) shall be benefited from practising this asana. First of all, come into the vajrasana or thunderbolt sitting position. First of all, get into the little one pose and then are available in kneeling position. You can stretch your muscles once in a while in order that you keep them as cell as attainable. Inhale and stretch your belly and torso and then exhale.