This series adjusts the energy in the sex-circulation meridians. It release deeply held tension and enhances circulation in the pelvis region. It releases tension in ovaries and helps balance energy in the prostrate.
You can find more information about this set in the KRI International Teacher Training Level 1 Manual.

"...All the strength of the Universe is within you. It cannot be found outside. Those who do not develop strength from inside cannot get it from outside either." ~Yogi Bhajan.
This is a fun set of exercises or kriya.  It's very systematic. This Kriya can be found in Transformation Volume 1: Mastering the Self.

You'll start by gathering energy/prana/pressure build into the hands with the first exercise. You'll feel it as you alternate between the 2 mudras as fast as you can.

You, then, use that energy to bless/clear/charge yourself: heart, mind, navel.

Then you shake it off, changing your brain.  

Open up the ribs with some shoulder dancing and chanting the mantra Pavan, Pavan.

Here's some information on the full Pavan Pavan mantra.
The mantra is: Pavan Pavan Pavan Pavan, Par Para Pavan Guru, Pavan Guru Wahe Guru, Wahe Guru Pavan Guru.
It means:

• Pavan - The Divine Breath
• Par Para - From Beyond the Beyond
• Pavan Guru - Breath is the Guru
• Wahe Guru - The Experience of the Divine

Pavan refers to the breath as the life force. This mantra increases the pranic energy and gives the experience of “may the force be with you.”  Hello, Jedi skills. 

Don't worry about getting the mantra perfect, just sing along the best you can. It's about the effort made, not about perfection.

You finish the set by grounding yourself with some inner thigh drumming.
Easy Peasy. 

A pretty simple way to throw off stress and uncover your strength if you ask me. Check it out.

Try it out.  Tune in, do some warm-ups to prep the shoulders and to sit.  If you need to extend the legs between exercise, do what you need to in order to stay in that meditative space.  You're throwing off stress & uncovering your strength so do what you can.
Leave me some comments below about your experience or if you have any questions about the set.  Can't wait to hear how it goes.

Yesterday, I posted a simple exercise to Awaken the Dormant Power Within from the Kundalini Yoga Tradition.  Below is a sample and link.  The mudra (peace fingers) is a variation of the Pran Mudra, pran meaning life force. The mudra increases vitality and reduces fatigue, so just the hand position itself starts to charge you up.

For more about the power of mudras and hand positions, check out the book Mudras: Yoga in Your Hands OR my teacher, Mehtab Benton, will be leading a weekend workshop on Mudras in July. For more info on that workshop go here:
www.yogayoga.com/calendar/details?event_id=14807541

Back to Awakening the Dormant Power Within, I know it may seem funny at first to try and slap the 7th rib with your elbows, but it's actually very important and very powerful.

Yogi Bhajan said, "The entire creativity of humanity is based on the 7th rib... The 7th rib is the meridian point in the human body which can alter the breathing through the Ida and Pingala (energy channels, equivalent to up and down, sun and moon...etc); it holds the pranic energy, also know as the spirit"   

This area of the Body also contains a powerful Psychic Knot or Granthi...
"Vishnu Granthi knots energy between Manipura Chakra (Solar plexus) and Anahata Chakra (heart). This Granthi is a knot of individual ego and power. Our clinging to ego, self-cherishing and the quest for personal power can slow spiritual success. Fear of being ignored or of losing prestige may plague our spiritual growth. This is a knot of power and manipulation, but it is also the knot of accumulation. Accumulation of power, possessions, and fame, all tie us to this level of consciousness. In order to transcend this level of consciousness we must “give up the love of power, for the power of love!” The degree of vulnerability that we show in life - the ability to put our façade aside and challenge our own status quo, unties Vishnu Granthi." Jivamukti

So if you're ready, click the video below for more instructions and a little demo. It suggests using a recording by Matamandir Singh: Gobinday Mukanday, but I like Sada Sat Kaur's version. It's upbeat and about 6 minutes so you can do a few round or just one. 
https://itunes.apple.com/us/album/gobinday-mukanday/id440584529?i=440584543