1. Engine Gati (Flow): Engine Gati is running on the spot. Yoga has introduced Engine Gati or Hardya Gati as one of the best exercises for overall physical benefits. In Engine Gati, you have start running on the spot. Your hands will move like rail engine ballets. The entire action has to be done with normal breathing. 2. Shaking Gati: This is one of the best kriyas to be done after Engine Gati. This kriya is a bit different than what has been taught in kundalini meditation. You have to stand on the ground with your eyes closed. Now start shaking your body, starting from the legs. Slowly shake your entire body. Involve your mind into this physical kriya, Shaking Gati.
3. Stimulating the digestive fire (Agnisar Kriya): Sit down in diamond (vajrasna) or easy pose (sukhasna). Place your hands on your knees and close your eyes. Relax the whole body for a few minutes. Straighten your arms and slightly lean forward. Now exhale, emptying the lungs as much as possible. Contract and expand the abdominal muscles rapidly for as long as it is possible to hold the breath. Do not strain. This is one round. Now relax and breathe normally before starting the next round.
4. Triangle pose 1 (Trikonasana): Stand straight with your feet one meter apart and your toes facing forward. Place the palms of your hands on each side of the waist with the fingers pointing downwards. Now slowly bend to the right from the waist. While sliding the right hand down along the outside of the right thigh as far as possible. And try to touch the right foot. Stay in the final position for as long as you are comfortable.
5. Triangle pose 2 (Trikonasana): Stand in the same position as in earlier asana. Now while breathing in, raise the arms sideways upto the shoulder level. This is the starting position. While breathing out, bend forward. Twist the trunk to the left, bringing the right hand to the left foot. The left arm should be out stretched vertically so that both arms form a straight line. Look up at the left hand. Remain in this position, feeling the twist and stretch of the back. Return to the center forward position. Do it with other side also. This is one round.