The basic regime for fitness includes a healthy diet and physical exercises such as Sun salutations, Indian press up, and Squats.  Gatka is primarily based on number of different paitarās and asanas, which are forms for coordinating the whole body and weapons in unison.

 

The first is the Mūl paitarā which is a simple four-step pattern, and the key to all other forms. The movement requires equal and simultaneous use of both hands and develops ambidexterity. It is a balance and co-ordination exercise and is to be practised repeatedly.

 

Then there are other paitarās based on the tiger, monkey, bull, snake, eagle, etc., that can also incorporate weapons. After the Ardās the warriors bow to the weapons and salute the arms, whilst either approaching the weapons or circumambulating them.

 

Certain mantras are recited from the Dasam Granth Sahib, in particular the Shastra Nām Mālā, Tribhaṅgī Chhaṅd, Bhagautī Astora and Chaṇḍī dī Vār. There are also the war cries like Sat Sirī Akāl and Gurbār Akāl. Before sparing both players  must do the fatehnāmā, or salute each other by ritually crossing and hitting each other’s weapons twice.

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