1. isbn 979-8-88572-619-1

Content: eN-Fitness 15 days workout routine for complete transformation

Content: All meditation techniques, practices and procedures described or recommended in this book are suitable for practice only under the direct supervision of an instructor trained and ordained by Paramahamsa Nithyananda. Further, you should consult with your personal physician to determine whether these techniques, practices and procedures are suitable for you in relation to your own health, fitness and ability. This publication is not intended to be a substitute for a personal medical attention, examination, diagnosis or treatment. Should any person engage in any of the techniques, practices or procedures described or recommended in this book, he would be doing so at his own risk unless he has received a personal recommendation from his own physician and from an instructor trained and ordained by Paramahamsa Nithyananda.

Content: Copyright © 2014 - ‘Year of Causing Enlightenment’

Content: Print Editions: First Edition: July 2014 eBook Editions: First Edition: July 2014

Content: Print Edition ISBNs: ISBN 13: 978-1-60607-178-6 ISBN 10: 1-60607-178-5 eBook Edition ISBNs: ISBN 13: 978-1-60607-179-3 ISBN 10: 1-60607-179-3

Content: Ebook ISBN: 979-8-88572-619-1

Content: All rights reserved. No part of this publication may be reproduced or stored in a retrieval system or transmitted by any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the written permission of the publisher.

Content: Published by: Nithyananda University Press

Content: Nithyanandapuri, Kallugopahalli, Off Mysore Road, Bidadi, Bangalore District - 562 109. Karnataka, INDIA Email: [email protected]

Section: Table of Contents

Content: EN-FITNESS YOGIC BODY VEDIC MIND 6

Section: Table of Contents

Content: THE SCIENCE OF EN-FITNESS 7

Section: Table of Contents

Content: ARE YOU GETTING ENOUGH LIFE-ENERGY? 7

Section: Table of Contents

Content: YOU ARE ENERGY! 8

Section: Table of Contents

Content: MIND CREATES BODY 9

Section: Table of Contents

Content: TRANSFORMING YOUR REALITY 10

Section: Table of Contents

Content: EXPRESS THE 4 POWERS 11

Section: Table of Contents

Content: EN-FITNESS - CONSENT & RELEASE 13

Section: Table of Contents

Content: WAIVER OF LIABILITY 13

Section: Table of Contents

Content: CAUTION 14

Section: Table of Contents

Content: EQUIPMENT FOR THIS PROGRAM 14

Section: Table of Contents

Content: GUIDELINES FOR WEIGHT TRAINING 15

Section: Table of Contents

Content: WEEK 1 - 2 16

Section: Table of Contents

Content: WEEK 3 - 4 16

Section: Table of Contents

Content: 5-DAY WORKOUT CYCLE 16

Section: Table of Contents

Content: SECTION 1 17

Section: Table of Contents

Content: PRE-WORKOUT SEQUENCE FOR DAILY ROUTINE 17

Section: Table of Contents

Content:

1. CENTERING AND DECLARING COMPLETION (2 MIN) 17

Section: Table of Contents

Content: 2. BREATHING (2 - 3 MIN) 19

Section: Table of Contents

Content: BHASTRIKA - BELLOWS 19

Section: Table of Contents

Content: FULL YOGIC BREATH 20

Section: Table of Contents

Content: 3. CARDIO AND PATANJALI DHYAAN (15 - 18 MIN) 21

Section: Table of Contents

Content: PATANJALI DHYAAN 21

Section: CARDIO

Content: 22

Section: PATANJALI DHYAAN

Content: 22

Section: SECTION 2

Content: 27

Section: POST-WORKOUT SEQUENCE

Content: 27

Section: SHIVASANA

Content: 27

Section: SUKHASANA

Content: 28

Section: SECTION 3

Content: 30

Section: CORE SERIES EXERCISES FOR DAILY ROUTINE

Content: 30

Section: EXERCISE 1: STRAIGHT CRUNCHES

Content: 31

Section: EXERCISE 2: OBLIQUE CRUNCHES

Content: 32

Section: EXERCISE 3: SITTING LEG EXTENSION

Content: 32

Section: EXERCISE 4: VERTICAL SCISSORS

Content: 33

Section: EXERCISE 5: HORIZONTAL SCISSORS

Content: 34

Section: EXERCISE 6: CYCLE CRUNCH

Content: 34

Section: EXERCISE 7: DOLPHIN PLANK POSE

Content: 35

Section: SHALAMBA BHUJANGASANA - SPHINX POSE - REST #1

Content: 37

Section: SHASHANKASANA - REST #2

Content: 37

Section: EXERCISE 8: BASIC BRIDGE POSITION

Content: 37

Section: EXERCISE 9: BRIDGE WITH ONE LEG LIFT

Content: 38

Section: EXERCISE 10: SIDE PLANK

Content: 39

Section: EXERCISE 11: V-SIT

Content: 40

Section: SECTION 4

Content: 41

Section: DAY 1 - CHEST

Content: 41

Section: EXERCISE 1: FLAT CHEST PRESS

Content: 41

Section: EXERCISE 2: CHEST FLIES

Content: 43

Content: 4

Section: EXERCISE 3: CHEST PULL-OVER (USE 1 DUMBBELL)

Content: 44

Section: CHEST PULL-OVER - LEVEL 1

Content: 44

Section: CHEST PULL-OVER - LEVEL 2

Content: 45

Section: EXERCISE 4: PUSH-UPS

Content: 45

Section: PUSH-UPS

Content: 45

Section: MODIFIED WALL OR TABLE PUSH UPS FOR BEGINNERS

Content: 46

Section: DAY 2 - ARMS

Content: 48

Section: EXERCISE 1: STANDING DUMBBELL CURLS

Content: 49

Section: EXERCISE 2: HAMMER CURLS

Content: 50

Section: EXERCISE 3: OVERHEAD TRICEPS EXTENSIONS - SEATED OR STANDING (1 DUMBBELL)

Content: 50

Section: EXERCISE 6: WRIST CURLS

Content: 54

Section: DAY 3 - BACK

Content: 55

Section: EXERCISE 1: SINGLE ARM ROW

Content: 56

Section: EXERCISE 2: REVERSE FLIES - SITTING

Content: 57

Section: EXERCISE 4: DEAD LIFT

Content: 59

Section: DAY 4 - SHOULDERS

Content: 60

Section: EXERCISE 3: FRONT SHOULDER RAISE

Content: 63

Section: DAY 5 - LEGS

Content: 67

Section: EXERCISE 1: HALF SQUAT

Content: 68

Section: VARIATION - PLIÉ SQUATS

Content: 69

Section: EXERCISE 2: DUMBBELL LUNGES

Content: 69

Section: CONCLUSION

Content: 71

Section: ABOUT THE FOUNDER

Content: 72

Section: eN-Fitness Yogic Body Vedic Mind

Content: Have you ever thought a strong fitness workout could actually be a spiritual practice to bring about a deeper transformation in your Body, Mind and Being?

Section: eN-Fitness Yogic Body Vedic Mind

Content: eN-FitnessSM is a much more than the common fitness programs offered in the world. It is a unique approach to holistic fitness, combining modern weight-training and traditional Yogic techniques with the eternal truths of yoga. This program is designed to prepare your Body and Mind for the Inner Awakening, to take you to the advaitic experience, the experience of Oneness, and radiate your innermost potential energy, inner bliss, nithya-ananda.

Section: eN-Fitness Yogic Body Vedic Mind

Content: In today's world, our minds are extremely agitated, and strongly impacted by the stressful environment. Our sedentary bodies are used to diets containing unnecessary fats, sugars, chemical substances and hormones. Modern human beings have evolved into a completely new species, with obesity, diabetes, heart diseases becoming prevalent in the general population.

Section: eN-Fitness Yogic Body Vedic Mind

Content: Rishis, Masters, and enlightened beings throughout the ages have all tapped into an unlimited reservoir of energy through time-tested techniques of meditation, yoga, kriyas, mantras, worship, prayers and so on. These enlightened beings have designed thousands of ways to connect consciously with the higher energies of the Cosmos. Again and again, enlightened souls happen on the planet to revive and update the science of enlightenment.

Section: eN-Fitness Yogic Body Vedic Mind

Content: eN-FitnessSM is a body-mind spiritual practice specially designed by Paramahamsa Nithyananda to meet the needs of today's society. eN-FitnessSM will teach you how to build a healthy yogic body, a high-achieving mind tuned to the 4 powers of Integrity, Authenticity, Responsibility and Enriching, and a complete inner space established in a deep fulfillment and bliss!

Section: The Science of eN-Fitness

Content: Are you getting enough life-energy? Prana, which is the life force behind movement, can also be described as the binding force of the universe. It is said that all birth and death in the universe are a result of prana. Our very life is the expression of this energy.

Content: One obvious way to access the life energy or prana, is through the breath. Our breath is life. It is not just oxygen. It is the bridge between our physical body and the subtle domains of our being, our mind and our emotions.

Content: Paramahamsa Nithyananda shares an important secret: in order to access and activate the subtle life energy in the body, we must experience one thousand two hundred long breaths during physical exercise. Long breath means that while exhaling through the nose during the peak of physical effort, the breath or the airflow, should be “felt down to the knees”. This is the kind of intensity of breath we are seeking in the workout.

Content: The 1,200 breaths activates the subtle life energy current which runs through the entire body, what is called samana. Samana is the energy absorbed by every pore of the skin directly from the space around us. So when samana is balanced, the whole skin will breathe. This is essential for experiencing the higher states of awareness and bliss.

Content: In yoga, for example, the 1,200 long breaths can be achieved performing 108 rounds (216 repetitions) of Surya Namaskar or Sun Salutations. It’s not difficult! You CAN do it.

Content: Paramahamsa Nithyananada has observed that the breath gets even more active and powerful at the peak of muscular contraction during weight lifting. This is why in eN-Fitness, we add weight-training exercises to the traditional yoga practice.

Content: This manual is your practical guide to the basics of the weight-training component of eN-Fitness. For the yoga and weight

Content: training sequence together, we recommend you follow our online yoga sessions on Nithyananda TV (daily live at 4:00am IST on www.nithyananda.tv), or log on to youtube.com/nithyanandayoga for many creative sessions.

Content: You are energy!

Content: Our bodies not only consist of flesh, blood and bones, but also subtle energy sheaths, centers and channels, koshas, chakras and nadis. These make up our energy bodies. Science has shown the presence of energy bodies, which form auras that can be detected by Kirlean photography.

Content: You are not only a physical body but you exist in 5 energy bodies or Koshas. When you move your physical body, all other bodies are also active. If you understand this basic truth, you can tap into an endless source of Cosmic energy, called the anandamaya kosha or Ananda Gandha. Figure illustrates the 5 energy bodies:

Content: Annamaya Kosha

Content: Pranamaya Kosha

Content: Manomaya Kosha

Content: Vijnanamaya Kosha

Content: Anandamaya Kosha

Content: Your energy moves on subtle planes through chakras and nadis, energy centers and channels, like the organs and nerves of your

Content: physical body. When your energy channels are expanded and flowing, you feel good, joyful, fulfilled, blissful! However, when there is an incompletion, something you are not OK with and stays as a conversation inside you, for example a thought that you are not good looking, that cognition blocks your energy and you feel a constant low mood, like a hangover. The more you brew over that thought and the emotions associated with it, the more it experience becomes part of your muscle memory, your physical body. For you, a simple thought like “I'm not good looking” becomes a physical reality. Is it true? No! It's only your strong belief. But for you it is “reality” as long as you hold on to it. The moment you take a decision based on that cognition, you will never truly feel fulfilled because the base itself has a hole, an incomplete part. It's like you try to fill a bucket of water, with holes at the bottom. How long will it take to fill it?

Content: In the same way, when you sign-up for a fitness program based on an incomplete thought like “I'm not good looking”, you are doing the right action, but for the wrong reason! You will not find true fulfillment. When you build your body through eN-FitnessSM, you align your thoughts and energy authentically to create the highest reality of health and wellbeing on a physical level and a deep peace and fulfillment on a Mind and Being level.

Content: You do not need to allow powerless in your inner space again and again. You can complete with all your incomplete cognitions and transform your reality powerfully, by just one decision!

Content: eN-FitnessSM will teach you the science of re-creating your experience of yourself consciously, by building power, joy and completion into your muscles, and aligning your Being to express Integrity, Authenticity, Responsibility and Enriching. It's a science!

Section: Mind Creates Body

Content: While this truth is becoming more widely accepted by today's scientists, the mystics and masters of the Vedic Tradition have known about it for ages: the Body and Mind are not two separate

Content: entities, they are completely intertwined. The power of your thoughts becomes a physical reality at the body level.

Content: Look at it from a physical standpoint: emotions that are repeatedly and intensely experienced have a strong impact on the body. For each emotion, different glands in the body release different chemicals in response to that emotion. In time, the constant release of stress hormones creates an imbalance in metabolism and body systems, leading to what we call disease. Not only does this show up at the cellular level, it is also visible physically. One look at someone can tell us what state of mind and what emotions this person is experiencing on a regular basis. What is the facial expression of someone who is constantly angry? What is the physical appearance of someone who feels the burden of life? Or someone who feels peace, and feels full confidence and joy in life?

Content: When an incomplete past experience rules your present, you will be responding to stress, fear or greed as outlined above, and these emotions will become your physical reality. We call these memories “incompletions”. The more it becomes your muscle memory, the more your mind will dwell on it. It becomes a vicious circle!

Content: The good news however is that you can relieve and transform all your low-moods and incompletions into a powerful state of wellbeing. This process is completion.

Content: Transforming Your Reality

Content: Paramahamsa Nithyananda says, “Yoga starts with completion.”

Content: The process of completion brings a total transformation to the way you experience life. All you need is to bring intense awareness to your inner space, and be willing to relive and relieve the load of past incidents from your system.

Content: Completion is a powerful process, a process to awaken the innermost intelligence in you. Completion in its complete form happens when you are listening authentically to yourself, your thoughts and feelings. It starts giving its results in your life when

Content: you start listening, and listening becomes a part of your life when you start the completion process. One is connected to the other.

Content: Living in the space of completion means living and acting without carrying either your own, or others' hangover of past incidents, words, actions or memories. It does not mean not remembering your past. It means that the incident or action does not have the power to cause pain, anger or guilt in you anymore. You will not be in the space of feeling powerless. You will feel positive, powerful, energetic and live in the space of anything is possible.

Content: In the context of the eN-Fitness™ practice, we will teach you to “declare” that you are complete before the start of each session. This means taking a conscious decision to drop any hangover emotion and come back to the present moment feeling powerful and blissful.

Content: The more you move and build your body, in the space of completion, the more completion will become part of your muscle memory. It becomes a virtuous circle. Completion is the Ultimate wealth you can create for yourself!

Section: Express The 4 Powers

Content: When you are complete, you become a space for the 4 powers to express through you and bring more and more completion to every cell of your body. The 4 principles of life revealed by Paramahamsa Nithyananda, are absolute, and not only apply to your eN-Fitness practice, but to every aspect of your life. You can decide to build your whole cognition based on these powers and bring breakthrough success in everything you do. The 4 powers are:

Section: Integrity

Content: Integrity is you fulfilling the word you gave to you and to others as if it is your very life, and experiencing state of completion in you and with life is integrity.

Section: Authenticity

Content: At any point in time, Authenticity is you being established in the peak of your capability and responding to life from:

Content: i) Who you perceive yourself to be for yourself - mamakara or your inner image

Content: ii) Who you project yourself to be for others - ahamkara or your outer image

Content: iii) What you feel about others and life - swa-anyakaara or life image

Content: iv) What others think about you and expect you to be for them - anyakaara or others’ image

Content: Being authentic means living to the peak of all the four identities mentioned above.

Section: Responsibility

Content: Living and responding to life from the truth that you are the source of everything, therefore, you are responsible for all happenings in and around you.

Section: Enriching

Content: Enriching is you taking responsibility with integrity and authenticity that you are committed to continuously enriching, which is expanding yourself and life in and around you.

Content: Unless you do not enrich life, life will not enrich you. Expansion in you begins with you causing expansion in others.

Content: In this program, we will briefly outline the process of spontaneous completion, however, we strongly recommend that you go deeper into the transformation, with the 2-days meditation workshop Nithya Dhyaan Yoga and the complete 21-days yoga and meditation retreat Inner Awakening with Paramahamsa Nithyananda, where you will complete at the very DNA level for a permanent change.

Content: Now it is time to get ready for the Inner Awakening! Get ready to enter into the practical sessions, preparing your body and mind to live powerfully.

Section: Waiver of Liability

Content: In using this guide, I completely understand that the practice of eN-FitnessSM includes traditional Yoga movements, including different body postures, as well as the use of weight training exercises with dumbbells of various calibrations. All these physical exercises involve muscular contractions as well as an opportunity for relaxation, stress re-education and relief of muscular tension. As is the case with any physical activity, the risk of injury, serious or disabling, is always present and cannot be entirely eliminated.

Content: I understand that eN-FitnessSM is not a substitute for medical attention, examination, diagnosis or treatment. I understand that eN-FitnessSM is not recommended and is not safe under certain medical conditions. I affirm that I alone am responsible to decide whether or not to practice eN-FitnessSM. I hereby agree to willfully and irrevocably release and waive any and all personal liability claims that I have now or hereafter may have against Dhyanapeeta Charitable Trust, Life Bliss Foundation, Nithyananda Yoga Foundation, Nithyananda Meditation Academy, its associated or affiliated organizations, their representative and agents, any successor entity, Sri Nithyananda Swami (aka “Swamiji” or “Paramahamsa Nithyananda”), or anyone else involved in the organization, management, administration, marketing and the conducting of the eN-FitnessSM sessions (“sessions”) arising from my participation in the sessions.

Content: I understand that no claims, promises, or guarantees about the individual or group outcome of the sessions are made to the participants. I further certify that I have conferred with a physician and have determined that I am fit and able to participate in the sessions.

Section: Caution

Content: Please consult your doctor prior to embarking on this program. Weight training is and may be contraindicated in certain medical conditions. Exercises are done at your own risk.

Section: Caution

Content: The following instructions cannot replace the direct guidance of a qualified fitness & yoga instructor.

Section: Equipment For This Program

Content:

1. Ideally 2 pairs of dumbbells. Beginners - 2 Kg to 5 Kg (5 to 12 lbs) to start with. You will be using heavier dumbbells as you get stronger. With new purchase, increase weight by 2 - 3 kg increments. Test it out at the store before buying.

Section: Equipment For This Program

Content: 2. A yoga mat.

Section: Equipment For This Program

Content: 3. Optional - sturdly gym bench, which can be inclined up to 90 degrees from flat position. Ideally - feet should be firmly flat on ground without having to arch your back while lying on bench. If not, place your feet on the bench.

Section: Equipment For This Program

Content: 4. Optional - A low sturdy chair without armrest if no bench.

Section: Equipment For This Program

Content: 5. Weight training gloves (optional) to give better grip and protect skin.

Section: Equipment For This Program

Content: 6. Water bottle for sipping during the workout.

Section: Guidelines For Weight Training

Content:

1. Warm-up - Start with the pre-dumbbell workout sequence before lifting weights. This prepares your body and mind to fully benefit from this program.

Section: Guidelines For Weight Training

Content: 2. Dumbbells - Lift and lower dumbbells in a controlled manner unless indicated otherwise. If you have to swing the dumbbells, they are either too heavy or too light for you and you are doing it incorrectly.

Section: Guidelines For Weight Training

Content: 3. Breathing - For beginners, it is not as important how you breathe than that you actually breathe. The correct breathing will take place naturally with practice. Generally, inhale using the belly during the lengthening or eccentric action of the muscle as in lowering of the weight and exhale when lifting the weight (i.e. during the concentric shortening action of the muscle under load). Breathe through the nose during all exercises. Each illustration will indicate the breathing pattern.

Section: Guidelines For Weight Training

Content: 4. Awareness of your posture - Keep your back straight unless otherwise indicated. Engage and brace your abdominal muscles with every movement. This protects your spine and allows a strong foundation to work from.

Section: Guidelines For Weight Training

Content: 5. Repetitions and Sets

Section: Guidelines For Weight Training

Content: Reps = Number of times you lift the weight in one set

Section: Guidelines For Weight Training

Content: Sets = Number of rounds, with a rest of about 15 - 30 seconds between sets

Section: Guidelines For Weight Training

Content: Choose a weight that you are able to lift 12 - 15 reps and be able to finish the last few reps with difficulty but in good form (done correctly).

Section: Week 1 - 2

Content: Beginners: Lighter weight; 12 - 15 reps x 2 sets each exercise. Rest for about 15 - 30 seconds between sets. Intermediate: Heavier weight; 8 - 12 reps x 2 sets each exercise. Rest about 15 - 30 seconds between sets.

Section: Week 3 - 4

Content: Beginners: Once you can do 15 reps x 2 sets easily, increase the dumbbell weight. Keep reps at 12 - 15. Intermediate: Increase weight and do 8 - 12 reps x 2 - 3 sets.

Section: Progression - Beginners and Intermediate

Content: Once you can do 2 - 3 sets with relative ease, increase dumbbell weight by 1 - 2 kg. (2.2 - 5 lb). Do 8 - 12 reps with the new weight and 2 sets per exercise.

Section: 5-Day Workout Cycle

Content: A 5-day workout schedule is given below. Follow the workout each day and repeat the cycle after completing the day 5 workout. After 3 cycles or 15 days, you will start seeing a noticeable transformation in your very body structures: toning your muscles, burning excess fat, and bringing a beautiful glow to your skin.

Section: 5-Day Workout Cycle

Content: Total Workout Duration: Approximately 40 - 60 minutes. Workout duration may vary according to number of reps and rest time between the exercises.

Section: 5-Day Workout Cycle

Content: Each daily routine has the following structure: 1. Pre-workout sequence (section 1 below) 2. Workout of the day (section 4 below) 3. Core series (section 3 below) 4. Post-workout sequence (section 2 below)

Section: SECTION 1

Content: Pre-Workout Sequence For Daily Routine

Section: Pre-Workout (1- 5 below)

Content: Duration: 25 - 30 min

Section:

1. Centering and declaring completion (2 min)

Content: Centering and declaring you are complete is the first step to enter the session. It's all about coming to the moment, grounding yourself powerfully. Centering is simply balancing your body, breath and start to come back to the present moment. It can be achieved through a prayer, observing the breath, body awareness, or listening to a sound (bell, light music). The intention here is to open a space for you to explore your own boundaries, to relax from all worries, stresses and “day dreams”, and come to this moment to the reality of your body. From this center, now take a strong decision to be complete. Drop all past incompletions and create a powerful inner space. Only then we can enter the space of Yoga. In fact, anything that follows, the whole class, including weight-training, body postures, breathing, chanting, intention, everything is to simply move in the space of completion, in the flow of this moment, in yoga. Centering will generally happen in a comfortable sitting posture. If necessary, you may sit on a chair, or any other posture that makes you feel at ease.

Content: Sit in a comfortable position

Content: Breathe naturally, witnessing the sensations in your body

Content: Connect to an inner prayer or chant aloud the mantra of Eternal Bliss (audio available online at www. nithyananda.org):

Content: nithyaanandam parama sukhadam | kevalam gnaanamoortim|

Content: dvandvaateetam gagana sadrisham | tattvamasyaadi lakshyam|

Content: ekam nithyam vimalam achalam | sarvadee saakshi bhootam|

Content: bhaavaateetam triguna rahitam | sadgurum tam namaami ||

Section: 2. Breathing (2 - 3 min)

Content: 2. Breathing (2 - 3 min)

Content: Caution: Skip Bhastrika if you have high blood pressure, heart problems, if you are pregnant, or if you have undergone a recent surgery.

Content: After grounding yourself through any centering method, we will take some time to activate the breath. We use 2 traditional breathing techniques - bhastrika and full yogic breathing.

Section: Bhastrika - Bellows

Content: Bhastrika - Bellows

Content: Source: Gheranda Samhita, Upadesha 5, Verses 75, 76 & 77

Content: As the bellows of the ironsmith constantly contract and expand, similarly, the belly muscles pump the breath out and in with equal emphasis on the inhale and exhale. The breaths are short and quick. Exhale sharply pulling the belly in and up then inhale spontaneously allowing the belly to expand. Both inhalation and exhalation are from the nose.

Content: This breathing is like a bellows feeding the digestive fire, the jatar agni. This technique is excellent for removing fatigue or any disorder related to the digestive system.

Section: INSTRUCTIONS

Content: INSTRUCTIONS

Content: Skip this section on bhastrika if you have high blood pressure, hiatal hernia or heart disease.

Content: Sit cross-legged with spine straight, shoulders relaxed. In the beginning, place the hands on upper and lower belly. The hands on the belly will help you to focus there and make sure the belly contracts and rises with the breath like the action of a bellows.

Content: Exhale and inhale from the nose.

Content: Speed: Each exhale and inhale breath is strong, short and quick. Let exhalation time and inhalation time be equal. (i.e. equal emphasis on both). Start slowly, fill the abdomen with air, then exhale forcefully: one exhalation per second and one

Content: inhalation per second. With practice, increase speed to 1 - 2 breaths per second.

Content: Start by exhaling sharply through the nose simultaneously pulling the belly in towards the spine then inhale spontaneously letting the belly expand. Repeat this action rhythmically 21 times for 1 cycle.

Content: Do not strain your body.

Content: Keep the back straight, face and shoulders relaxed.

Content: Keep your awareness on the navel center and the heat generated.

Content: In between cycles, take few deep full yogic breaths (explained below).

Content: Beginners - 1 - 2 cycles Intermediate - 3 cycles

Content: If you feel dizzy, lightheaded or irritable, rest with normal breathing and next time try fewer breaths in a cycle or consult a teacher.

Section: Full Yogic Breath

Content: The full yogic breath is the most efficient way of breathing and expanding the lung capacity and the intake of prana, life energy. Once you master this breath, you will greatly increase your life energy, and remove any tiredness from your body. It should be smooth and effortless without strain - minimum effort with full capacity.

Section: INSTRUCTIONS

Content: Slowly inhale, first allowing the belly to rise and then in a continuous movement, fill the middle section of the lungs up into the top of the chest. Feel the ribs widen.

Section: INSTRUCTIONS

Content: Release on the exhale, slowly drawing the belly as close to the spine as possible and completely empty the upper lobes of the lungs in the chest.

Content: The breathing should be continuous, deep, smooth and slow to your capability.

Content: After few deep breaths, complete the bhastrika cycle

Section: 3. Cardio and Patanjali Dhyaan (15 – 18 min)

Content: 3. Cardio and Patanjali Dhyaan (15 – 18 min)

Section: Patanjali Dhyaan

Content: Patanjali Dhyaan

Section: Patanjali Dhyaan

Content: Patanjali Dhyaan is an intense process to awaken the body's potential energy, and experience the vibrant stillness of the mind.

Section: Patanjali Dhyaan

Content: Patanjali Dhyaan works at all levels. In the physical body, it helps in loosening the stiff muscles. The body has its own habits, its way of standing, sitting, walking. This is nothing but the muscle memory that we have developed during our life.

Section: Patanjali Dhyaan

Content: Unless we dissolve some of the stiffness and blockages, the old memories of the body, we won't be able to receive any new energy. Patanjali Dhyaan is a process to let go of deeply engraved memories, what we call engrams or samskaras in Sanskrit.

Section: Patanjali Dhyaan

Content: At the mental level, Patanjali Dhyaan done with full intensity effortlessly takes you to a vibrant stillness. The mind is chaotic by nature, so we often need a dynamic method to allow the mind to relax. This is exactly what Patanjali Dhyaan does, by literally shaking off the conditionings and patterns, and bringing you back to the physical reality of the moment.

Section: Patanjali Dhyaan

Content: At the being level, Patanjali Dhyaan is a process to awaken the innermost potential energy, the kundalini shakti. It activates the energy centers along the spine and the energy in every cell of the body, allowing you to experience the expansive state of pure consciousness.

Section: Cardio

Content: Start with the cardio workout

Section: Cardio

Content: We recommend you join one of our online sessions to get familiar with cardio exercises.

Section: Cardio

Content: Otherwise, design your own practice including running / jogging / rope skipping / marching / walking on the spot moving arms / jumping jacks... etc. Combine these as you wish.

Section: Cardio

Content: You may include power walking (depending on space): brisk walking with arms bent at the side of the body and swinging from shoulders.

Section: Cardio

Content: Total time for cardio: Beginners: 12 min; Intermediate: 15 min

Section: Patanjali Dhyaan

Content: Immediately after the cardio exercises, enter into Patanjali Dhyaan

Section: Patanjali Dhyaan

Content: Use the 3-min drums soundtrack available on www.Nithyananda.org to guide you into the process.

Section: Patanjali Dhyaan

Content: Start shaking your body like a tree being shaken from the roots.

Section: Patanjali Dhyaan

Content: Visualize the body being totally fluid.

Section: Patanjali Dhyaan

Content: Shake the arms, head, hips, legs, and entire body vigorously in a chaotic way. You may close your eyes as you do this. Take this as a meditation practice.

Section: Patanjali Dhyaan

Content: Move the spine like a snake standing on its tail, wriggling intensely.

Section: Patanjali Dhyaan

Content: Shake off your old mental patterns, your thoughts, your emotions. Notice any resistance that may come up

Section: Patanjali Dhyaan

Content: Awaken your bio-energy deeply, be alive!

Section: Patanjali Dhyaan

Content: When the music stops, freeze your body and feel the

Section: 4. Intention and Visualization (2 min)

Content: expansive state of awareness. Breathe and enjoy the vibrant stillness for few moments. Move on to creating your intention.

Section: 4. Intention and Visualization (2 min)

Content: 4. Intention and Visualization (2 min)

Section: 4. Intention and Visualization (2 min)

Content: The intention is a vital aspect of eN-FitnessSM practice. Without the intention, eN-FitnessSM will be just like any other exercise. The Vedic Tradition names this intention ‘sankalpa’. Sankalpa is a conscious resolution; aligning one’s thoughts and desires with one’s actions, with one’s Being.

Section: 4. Intention and Visualization (2 min)

Content: Paramahamsa Nithyananda explains:

Section: 4. Intention and Visualization (2 min)

Content: “It is not how you move your body, but with what purpose you move your body. That purpose, that intention will become part of your muscle memory.

Section: 4. Intention and Visualization (2 min)

Content: Our body itself is made out of memories. Our muscles store memories. Whether we believe it or not, accept it or not, we are an expression of our own self-hypnosis. Any way you move the body with a faith that this or that will happen in you, simply it will start expressing in you. Even when you sit, if you observe closely, so many physical movements are happening inside your body. Therefore, if you strongly believe that by ordinary sitting you will have health, and you sit just for health, simply that health will happen in you.”

Section: 4. Intention and Visualization (2 min)

Content: So after releasing your body from unnecessary thoughts and patterns through Patanjali Dhyaan, after loosening the stiff muscles with the cardio section, we are ready to create a new body, which will be in tune with an inner experience of peace and bliss, or whatever your intention may be.

Section: 4. Intention and Visualization (2 min)

Content: Throughout the practice, you may continue to visualize yourself moving in bliss, going beyond the limitations of the mind. The power of visualization will inscribe that experience into your muscle memory.

Section: INSTRUCTIONS

Content: After completing Patanjali Dhyaan, stop suddenly and stand still. Close your eyes.

Section: INSTRUCTIONS

Content: Visualize and feel the intense, vibrant energy spreading from center of your body to the tips of your fingers, toes and the top of your head energizing every cell in your body.

Section: INSTRUCTIONS

Content: Visualize that you are breathing with every cell of your body.

Section: INSTRUCTIONS

Content: Set a strong intention for your practice; to awaken the bliss energy, to move beyond the mind, to prepare the body for the intense conscious experience.

Section: 5. Sun Salutation - Surya Namaskar (~7 min)

Content: The practice of Surya Namaskar (Sun salutation) will awaken the body intelligence to directly create energy from the sun. For centuries, we have suppressed, denied and forgotten the fact that the body has its own intelligence; the wisdom of the ages is stored in each and every cell of our body. The ancient rishis understood this truth and therefore declared time and again that we are filled with cosmic consciousness.

Section: 5. Sun Salutation - Surya Namaskar (~7 min)

Content: Every cell in the body actively responds to environmental stimuli both internal and external. According to Indian tradition, the body is a wonderful mechanism that has the intelligence and capacity to produce energy. Surya Namaskar or Sun Salutation is designed to access the etheric energy all around us. When performed facing the East in the first rays of the morning sun along with the appropriate breathing technique and mantras (sacred chants), the effect on the body, mind & spirit is incomparable.

Section: 5. Sun Salutation - Surya Namaskar (~7 min)

Content: It is said that a daily practice of Surya Namaskar comprising a complete set of twelve repetitions is enough to reap enormous benefits. Nothing else needs to be done.

Section: 5. Sun Salutation - Surya Namaskar (~7 min)

Content: The Surya Namaskar is so designed that it works on all body parts, every organ, every system, and every chakra. It is a moving set of

Content: postures done dynamically with the appropriate breathing.

Content: In every eN-FitnessSM class, we include six to twelve repetitions of

Content: Surya Namaskar. Of all the asana practice, the Surya Namaskar is

Content: considered the most effective way to limber up, tone, stretch and

Content: strengthen the entire body and the spine. Surya Namaskar is

Content: regarded as the king of asanas.

Content: Once you are familiar with this practice, you can take a minute to

Content: visualize your body performing one repetition. This will awaken

Content: your muscle intelligence and memory. This visualization will

Content: allow your body to flow harmoniously into the posture, as opposed

Content: to struggling and fighting to move through the sequence.

Section: INSTRUCTIONS

Content: INSTRUCTIONS

Content: Move into Surya Namaskar, Sun Salutation, with your

Content: intention in mind. For a deeper spiritual practice, face East or

Content: the sacred Banyan Tree of Nithyananda Dhyanapeetam,

Content: Bidadi, India.

Content: Do each repetition with awareness, moving the body in

Content: tune with the breath.

Content: Start in standing posture with hands folded at the heart.

Content: Follow the full cycle of poses to complete 1 repetition.

Section: Beginners - Do 6 reps Intermediate - Do up to12 reps

Content: Beginners - Do 6 reps Intermediate - Do up to12 reps

Section: Surya Namaskar

Content: Surya Namaskar

Section: Please follow one of our live eN-Fitness SM sessions on eN-TV to get the guidance into Surya Namaskar practice. You may also get in touch with your nearest Nithya Yoga teacher. Visit http://www.yoga.nithyananda.org for more information.

Content: Please follow one of our live eN-Fitness SM sessions on eN-TV to get the guidance into Surya Namaskar practice. You may also get in touch with your nearest Nithya Yoga teacher. Visit http://www.yoga.nithyananda.org for more information.

Section: End of pre-dumbbell session - Continue with workout of the day.

Content: End of pre-dumbbell session - Continue with workout of the day.

Section: SECTION 2

Content: Post-Workout Sequence

Section: Duration: approx 5 min

Content: Do the following practice each time after completing the workout of the day.

Section: Shivasana

Content: Shavasana (translated in English as corpse pose) is traditionally always practiced for at least 5 - 10 minutes at the conclusion of any yogic practice. Shavasana is a restorative pose and allows the body to process and understand the information it has received throughout the yoga practice.

Content: It is commonly brushed off by some as being just a rest or a chance to have a short sleep. Truth be told, shavasana is essentially the most important aspect of the entire practice. This is where the body receives the class at all levels: physically, mentally, emotionally and spiritually. The body can relax, rejuvenate and heal.

Content: If shavasana is practiced in totality, it can leave the practitioner energized for hours after their class. When done with this kind of intense awareness, the 'dead pose' is nothing dead, but instead an opportunity for complete rejuvenation. That is why in the practice of eN-FitnessSM, we called this posture 'shivasana', where you connect with the energy of Shiva, rejuvenation. You emerge from this rest as a new person.

Section: INSTRUCTIONS

Content: Lie down on your back.

Content: Spread your legs comfortably apart.

Content: Place your arms by your side palms facing up.

Content: Keep the neck and head in line.

Content: Relax the entire body from head to toe. Let the breath be natural. Be in a deep restful awareness. Feel gratitude for your body, for the whole Existence. Depending on the duration and intensity of your workout, you may extend the length of your rest time in shivasana.

Content: After 3 – 5 minutes, start moving the body gently by extending the legs and arms. Roll onto your right side, and come back to a sitting posture. Relax.

Section: Sukhasana

Content: To conclude the class, sit in a simple cross-legged position. If you cannot sit on the floor, you may sit on a chair.

Section: INSTRUCTION

Content: • Keep the spine straight, shoulders, neck, face, and lower jaw relaxed.

Section: INSTRUCTION

Content: • Close your eyes.

Section: INSTRUCTION

Content: • Bring a soft smile to your face.

Section: INSTRUCTION

Content: • Place your hands in chin mudra on the knees (thumb and index fingers touching lightly).

Section: INSTRUCTION

Content: • Be awake and alive. Be unclutched™; witness your thoughts, without giving life to them. Witness the breath and body sensations.

Content: Reconnect to your intention. Visualize your body radiating the highest Divine qualities, the Eternal Bliss, Nithyananda.

Content: Bring the hands in prayer position at the heart and let your whole body resonate with the chant of Eternal Bliss. Inhale and chant deeply:

Content: Om Nithyanandam

Content: Nithyananda Dhyanapeetam

Content: 29

Section: SECTION 3

Content: Core Series Exercises For Daily Routine

Content: Core muscles include the abdominals (rectus abdominis, obliques, transverse), hip flexors and abductors, gluteal, hamstrings, spinal muscles. The core muscles allow us to stand upright and walk on two feet. These muscles help to control movements, transfer energy, shift the body weight and move in any direction. A strong core distributes the stresses of weight-bearing, protects the back and improves sports performance.

Content: All of the following exercises work on various parts of the core as outlined in the above diagram. Choose any 3 to 4 exercises depending on your level, to complete the workout.

Content: Beginners - 3 - 4 exercises (do at least 2 from # 7 - 11)

Content: Intermediate - 3 - 5 exercises (do at least 2 from # 7 - 11)

Section: Core Muscles

Content: Front view

Content: Abdominals

Content: Oblique Abdominals

Content: Hip flexors

Content: Lats (Latissimus Dorsi)

Content: Erector Spinae

Content: Back View

Content: 30

Section: Exercise 1: Straight Crunches

Content:

1. Lie on your back. Interlink the hands behind your head, elbows out to the sides, legs bent, feet in the air or on the ground. Keep the eyes on one spot at the ceiling above you. Rest the head on your hands.

Section: Exercise 1: Straight Crunches

Content: 2. Pulling your belly button in towards your spine, contract the abdominals to bring the shoulder blades 1 - 3 inches off the floor. Exhale through the nose when you come up. Do not pull the head up with your hands. Hands act only as a pillow for the head to rest on. Keep your neck in neutral position, eyes looking up at the ceiling as you crunch.

Section: Exercise 1: Straight Crunches

Content: 3. Inhale as you lower your shoulders but do not go all the way down. Repeat the crunch as in # 2 above.

Section: Exercise 1: Straight Crunches

Content: Beginners - Build up to 10 - 15 reps x 2 sets Intermediate - 25 reps x 2 sets

Section: Straight crunch - Feet on the Ground

Content: Straight crunch - Feet on the Ground

Section: Straight crunches - Feet in the Air

Content: Straight crunches - Feet in the Air

Content: 31

Section: Exercise 2: Oblique Crunches

Content:

1. Lie on the mat, legs bent, feet on the ground.

Section: Exercise 2: Oblique Crunches

Content: 2. Lower the knees to the right, chest and head facing up.

Section: Exercise 2: Oblique Crunches

Content: 3. Interlink the hands behind your head, elbows out to the sides.

Section: Exercise 2: Oblique Crunches

Content: 4. Contract the abdominal muscles while exhaling and raise your head and shoulder blades off the floor 1 - 3 inches off the floor as in the straight crunch.

Section: Exercise 2: Oblique Crunches

Content: 5. Lower your shoulders but do not go all the way down, then come up again.

Section: Exercise 2: Oblique Crunches

Content: 6. Repeat this exercise with knees to the left.

Section: Exercise 2: Oblique Crunches

Content: Beginners 10 reps x 2 sets (One set = 10 reps with knees to the right and 10 reps with knees to the left) Intermediate - 20 reps x 2 sets.

Section: Exercise 2: Oblique Crunches

Content: Choose one exercise from # 3, 4, 5, or do all 3 consecutively without resting the legs on the ground (for intermediate level).

Section: Exercise 3: Sitting Leg Extension

Content:

1. Balance on the sitting bones with legs drawn to your chest, feet above the ground. Place your hands beside and slightly behind you to help with balance.

Section: Exercise 3: Sitting Leg Extension

Content: 2. Inhale while extending the legs away from your body and leaning back on your arms.

Content: 32

Section: 3.

Content: Exhale, contract the abdominals and draw the knees towards chest and repeat.

Content: Beginners - 8 reps x 2 sets

Content: Intermediate - 12 reps x 2 sets

Section: Exercise 4: Vertical Scissors

Content: Exercise 4: Vertical Scissors

Section: 1.

Content: Balance on sitting bones; straighten the legs in front above the ground. Place hands on the floor at the sides to help with balance.

Section: 2.

Content: Contract your abs and move legs up and down without touching the ground. Keep the legs straight, without bending the knees.

Content: Beginners - 10 reps x 1 set (1 rep = each leg moves up once)

Content: Intermediate - 20 reps x 1 sets

Section: Exercise 5: Horizontal Scissors

Content:

1. Balance on sitting bones, legs straight in front above the ground. Hands on the floor at sides to help with the balance. 2. Contract abdominals and cross the legs like scissors alternating the legs. Beginners - 10 reps x 1 sets (1 rep = each time the legs cross each other) Intermediate - 20 reps x 1 sets

Section: Exercise 6: Cycle Crunch

Content:

1. Lie flat on the floor, the lower back pressed to the ground, core engaged. Keep the hands behind your head for support. 2. Start with the left leg bent, knee close to chest, and right leg extended, just above the ground. You may point the toes. 3. Slowly switch the leg position alternately, keeping the lower back pressed into the ground at all times. 4. Now, touch the elbows alternately to the opposite knee as you twist back and forth, as shown in the picture below. 5. Breathe evenly throughout the exercise. Beginners - 10 reps x 2 sets (1 rep = 1 twist) Intermediate - 20 reps x 2 sets

Section: Cycle Crunch - Left knee to right elbow

Content: Cycle Crunch - Left knee to right elbow

Content: Exhale Inhale

Section: Cycle Crunch - Right knee to left elbow

Content: Cycle Crunch - Right knee to left elbow

Content: Exhale Inhale

Section: Exercise 7: Dolphin Plank Pose

Content: Exercise 7: Dolphin Plank Pose

Content:

1. Come to dolphin plank pose. Forearms on the ground. Body weight is on the forearms and the balls of feet. Body, hips, legs and head are in one line and off the ground.

Content: 2. Brace the core muscles, legs are strong and held straight to hold the posture. Hold the posture for as long as you can, then relax by lowering knees to ground.

Content: Beginners - Repeat 2 times. Intermediate - Repeat 3 times.

Content: Intermediate variation 1 - keeping plank posture and thighs parallel, lift the right foot off the ground maintaining straight line of posture as long as you can. Repeat with the left foot off the ground. Do 2 - 3 times on each side.

Content: Intermediate variation 2 - Bring the right knee out to the side and up to the elbow or chest level. Right inner thigh faces the mat. Hold for a few seconds then repeat with left knee. Do 2 - 3 times on each side.

Content: 3. When finished, relax in Sphinx pose for a moment, then sit

Content: 35

Content: back on the heels in Shashankasana (see below). Breathe deeply.

Content: Plank

Content: Intermediate variation 1 - Alternate leg lift

Content: Intermediate variation 2 - Knee to elbow

Content: 36

Section: Shalamba Bhujangasana - Sphinx pose - Rest #1

Content: Shalamba Bhujangasana - Sphinx pose - Rest #1

Content: Nithyananda Dhyanapeetam ©

Section: Shashankasana - Rest #2

Content: Shashankasana - Rest #2

Content: Nithyananda Dhyanapeetam ©

Section: Exercise 8: Basic Bridge Position

Content: Exercise 8: Basic Bridge Position

Section: 1.

Content: Lay on your back, hands by your sides, your knees bent, feet flat on floor about 10-15 cm (4-6 inches) apart.

Section: 2.

Content: Inhale slowly and deeply as you raise your hips up to create a straight line from your knees to shoulders. Keep left and right hips at the same level/height. Try not to let the knees open up to the sides.

Section: 3.

Content: Hold this pose for 10 - 20 seconds. Remember to breathe as you hold the position.

Section: 4.

Content: Exhale slowly as you lower your hips back on the floor.

Section: 5.

Content: It is better to hold the correct position for a shorter time than to

Content: 37

Section: Exercise 9: Bridge with one leg lift

Content: go longer in an incorrect position. Beginners - Repeat 2 times. Intermediate - Repeat 3 - 4 times.

Section: Exercise 9: Bridge with one leg lift

Content: Exercise 9: Bridge with one leg lift

Section: Exercise 9: Bridge with one leg lift

Content:

1. Lie on your back, hands by your sides, knees bent and feet flat on the floor underneath your knees.

Section: Exercise 9: Bridge with one leg lift

Content: 2. Raise the hips making a straight line from your knees to shoulders.

Section: Exercise 9: Bridge with one leg lift

Content: 3. Brace your legs, push down with the left foot as you raise and extend the right leg. Keep your hips raised and leveled. Hold for 5-15 seconds. If your hips sag down, place the leg back on the floor and do the simple bridge until you become stronger.

Section: Exercise 9: Bridge with one leg lift

Content: 4. When you have finished, rest on the back hugging your knees to your chest.

Section: Exercise 9: Bridge with one leg lift

Content: Beginners - Repeat 2 times with each leg. Intermediate - Repeat 3 - 4 times with each leg.

Content: 38

Section: Exercise 10: Side Plank

Content: Exercise 10: Side Plank

Section: Exercise 10: Side Plank

Content:

1. Lie on your side on the floor.

Section: Exercise 10: Side Plank

Content: 2. Place your elbow on the floor just under your shoulder.

Section: Exercise 10: Side Plank

Content: 3. Lift your hips up by pushing down on the elbow and keep your body straight from head to toe.

Section: Exercise 10: Side Plank

Content: 4. Hold this position for 3-5 slow deep breaths and lower your hips to the floor.

Section: Exercise 10: Side Plank

Content: 5. Switch sides and repeat the exercise.

Section: Exercise 10: Side Plank

Content: 6. You can increase the effect of this exercise by lifting the top leg 1 - 2 feet up. Repeat this 5 - 10 times slowly, and then return to the start position. Switch sides

Section: Exercise 10: Side Plank

Content: Beginners - Repeat 2 times each side.

Section: Exercise 10: Side Plank

Content: Intermediate - Repeat 3 - 4 times each side.

Section: Side Plank

Content: Side Plank

Section: Side Plank with Leg Lift

Content: Side Plank with Leg Lift

Content: 39

Section: Exercise 11: V-Sit

Content: Exercise 11: V-Sit

Content:

1. Begin in a seated position with legs extended in front of you. Contract your core muscles and lift your legs up to a 45-degree angle.

Content: 2. Raise your arms straight parallel to the ground.

Content: 3. Maintains good core posture and a strong spine.

Content: 4. Hold the “V” position for 5 – 10 seconds.

Content: 5. Return to the start position slowly.

Content: 6. Just before you reach the floor, stop and hold the position for a few seconds again.

Content: Beginners - Repeat 2 times. Intermediate - Repeat 3 - 4 times

Content: 40

Section: SECTION 4

Content: Day 1 - Chest

Section: SECTION 4

Content: Total Duration: Approx. 60 min

Section: SECTION 4

Content:

1. Start with Pre-workout Session. See section 1 for instructions.

Section: SECTION 4

Content: 2. Continue to Chest Workout below.

Section: SECTION 4

Content: 3. Go to Core Workout. See section 3 for instructions on core.

Section: SECTION 4

Content: 4. Finish with Post-workout Session. See section 2 for instructions.

Section: SECTION 4

Content: Chest Muscles

Section: SECTION 4

Content: Pecs (Pectoralis Major)

Section: SECTION 4

Content: Exercise 1: Flat Chest Press

Section: SECTION 4

Content:

1. Keep dumbbells near your hips and lie on your back, bend your knees, keep your feet on the ground. Use the bench if available.

Content: 2. Pick up the dumbbells.

Content: 3. Start Position - Hold a dumbbell in each hand, turning the palms to face your knees.

Content: 4. Extend your arms without locking the elbows. Keep a slight bend in the arms. Engage the abdominal muscles with each movement. Dumbbells ends are almost touching.

Content: 5. Bend the elbows and lower the dumbbells.

Content: 6. Use the chest muscles to push the dumbbells back to the start position. Keep full control of the dumbbell movement at all times.

Content: Beginners - Lighter weight. 12 - 15 reps x 2 sets

Content: Intermediate - Heavier weight. 8 - 12 reps x 2 - 3 sets

Content: Nithyananda Dhyanapeetam

Content: 42

Section: Exercise 2: Chest Flies

Content: Exercise 2: Chest Flies

Content:

1. Lie on the floor. Bend your knees, feet flat on ground. Keep dumbbells near the hips. Use the bench if available.

Content: 2. Start Position - Engage your abdominals and pick up the dumbbells. Palms face each other, dumbbells touching.

Content: 3. Keep elbows slightly bent. Open the arms out and down to the sides until the upper arms touch the floor or just below chest level if on a bench. This is the end position.

Content: 4. Squeeze the chest muscles to bring the arms up to start position. It is as though you are hugging a tree.

Content: Beginners - Lighter weight. 12 - 15 reps x 2 sets

Content: Intermediate - Heavier weight. 8 - 12 reps x 2 - 3 sets

Content: 43

Section: Exercise 3: Chest Pull-Over (use 1 dumbbell)

Content: Exercise 3: Chest Pull-Over (use 1 dumbbell)

Content:

1. Keep the dumbbell near your hip and lie on the floor. Bend the knees, feet flat on the ground.

Content: 2. Start Position – Pick up the dumbbell and hold it in a vertical position directly above your chest. Two options available for holding the dumbbell:

Content: Option 1: Hold both ends of the dumbbell with one hand on each end. The dumbbell will be in the horizontal position.

Content: Option 2: Hold the dumbbell in a vertical position, with the top plate in your hands. Palms face up.

Content: 3. With a slight bend in your elbows lower the dumbbell over your head towards the floor as far as you comfortably can or until the dumbbell lightly touches the floor.

Content: 4. Pull the dumbbell up to start position by keeping your arms slightly bent.

Content: Beginners – Lighter weight. 12 – 15 reps x 2 sets

Content: Intermediate – Heavier weight. 8 – 12 reps x 2 – 3 sets

Content: Intermediate to advanced variation: lift the feet off the ground during the exercise, and extend the legs as you lower the dumbbell. Extend legs to a comfortable height without arching the lower back. Keep lower back close to mat. Come back to initial position by folding the knees to the chest. See Level 2 image below.

Section: Chest Pull-Over – Level 1

Content: Chest Pull-Over – Level 1

Content: Nithyananda Dhyanapeetam

Content: 44

Section: Chest Pull-Over - Level 2

Content: Chest Pull-Over - Level 2

Content: Exercise 4: Push-Ups

Content: This exercise works the core, arms and shoulders. Core muscles include pelvic floor, abdominals, back and hip muscles. These deeper muscles are not normally see.

Content: Tip: Use of push up bars takes the stress off the wrist joints and increases the range of movement.

Content: Beginner - Modified push ups: 5 - 10 reps x 2 sets

Content: Intermediate - Regular push ups or a combination of regular and modified: 10 - 12 reps x 2 sets

Content: Push -Ups

Content:

1. Start position for Regular push-ups: Lie on your belly with hands on the ground wider than the shoulder width apart at the chest level. Spread your fingers and press them firmly into the ground. Keep feet together and legs extended straight. Curl toes under. For Modified push-ups: Lie on your belly with hands wider than shoulder width apart at chest level. Press the knees against the floor and lift the feet off the ground. You may cross the feet at the ankles.

Content: 2. On the exhale, engage thigh and abdominal muscles and push the body up from the ground, straightening the arms. Keep the legs together and extended straight. Hips and abdomen are in line and not sagging. For the modified version, push up by

Content: 45

Content: extending the arms, coming up to the knees with the feet crossed at the ankles. Hips & abdomen are in line and not sagging at hips.

Section: 3.

Content: On the inhale, bend the arms at elbows to lower your body close to the ground but not touching the ground. Do not sag at the hips when lowering down.

Section: 4.

Content: Repeat movement of push up the desired number of reps.

Section: 5.

Content: After completion of desired number of reps, sit back on your heels with arms extended in front of your and rest your forehead on the floor (Shashankasana).

Content: Shashankasana - Rest Pose

Content: Modified Wall or Table Push Ups for Beginners

Section: 1.

Content: Starting Position: Find either a sturdy bench or table which will not move with your weight on it, or face a wall. Place your hands wider than shoulder width apart on the edge of the table with your thumbs underneath the edge and fingers on top. You can also do this against the wall, where you place your hands at shoulder level and straighten your arms.

Content: 46

Section: 2

Content: 2. Take a long step back at least 1 m or 3 ft and keep your feet together. Come up to the balls of your feet. Extend your arms. Engage the thigh and abdominal muscles to hold the body in this posture. Body, legs and head are in a straight line and at an angle to the bench/table or wall. Softly fix your gaze at a spot in front of you.

Section: 3

Content: 3. On the inhale, bend the elbows and lower your body till the nose and full body come close to table/wall. Keep the body and legs in a straight line.

Section: 4

Content: 4. On the exhale, brace your abdominals and thighs to push back to the starting position. Repeat desired number of reps.

Section: 5

Content: 5. The higher the table or the placement of the hands on the wall, the easier it will be to do the modified push up.

Content: Inhale Exhale

Section: Day 2 - Arms

Content: Day 2 - Arms

Section: Total Duration: Approx. 60 min

Content: Total Duration: Approx. 60 min

Section:

1. Start with Pre-workout Session. See section 1 for instructions.

Content:

1. Start with Pre-workout Session. See section 1 for instructions.

Section: 2. Go to Arm Workout. See below for instructions.

Content: 2. Go to Arm Workout. See below for instructions.

Section: 3. Continue to Core Workout. See section 3 for instructions

Content: 3. Continue to Core Workout. See section 3 for instructions

Section: 4. End with Post-workout Session. See section 2 for instructions.

Content: 4. End with Post-workout Session. See section 2 for instructions.

Section: Front view Arm Muscles Back View

Content: Front view Arm Muscles Back View

Section: Biceps Flexor muscles Triceps Extensor muscles

Content: Biceps Flexor muscles Triceps Extensor muscles

Section: Exercise 1: Standing Dumbbell Curls

Content: Exercise 1: Standing Dumbbell Curls

Content:

1. Start position - hold dumbbells at the side of your body, palms facing body.

Content: 2. Bring dumbbells up turning wrists to face palms up. Keep the elbows close to ribs, until the dumbbell plate almost touches your shoulder.

Content: 3. Lower dumbbells to start position. Remember to brace abdominals during the exercise.

Content: Beginners - 12 - 15 reps x 2 sets.

Content: Intermediate - 8 - 12 reps x 2 - 3 sets.

Content: Nithyananda Dhyanapeetam

Content: 49

Section: Exercise 2: Hammer Curls

Content:

1. Start position – stand straight with the dumbbells by your side, palms facing the hips.

Section: Exercise 2: Hammer Curls

Content: 2. Bring the dumbbells up by keeping palms facing body. Keep the elbows close to the ribs, until the dumbbell plate almost touches your shoulder.

Section: Exercise 2: Hammer Curls

Content: 3. Remember to brace abdominals during the exercise.

Section: Exercise 2: Hammer Curls

Content: Beginners – 12 – 15 reps x 2 sets. Intermediate – 8 – 12 reps x 2 – 3 sets.

Content: Exhale Inhale

Section: Exercise 3: Overhead Triceps Extensions – Seated or Standing (1 dumbbell)

Content:

1. Sit upright on the edge of a sturdy chair, feet apart and flat on the ground. You can also either stand or sit in Vajrasana (kneeling down with spine straight).

Section: Exercise 3: Overhead Triceps Extensions – Seated or Standing (1 dumbbell)

Content: 2. Start position – Hold one dumbbell in a vertical position. Hold the upper plate portion, palms face up, hands in a “V-shape”. Extend the arms above the head.

Content: 50

Section: 3

Content: 3. Brace the abdominals to maintain posture throughout the exercise to avoid arching of lower back.

Section: 4

Content: 4. With arms extended, bend the elbows and carefully lower the dumbbell behind your head. Keep arms close to head.

Section: 5

Content: 5. As you exhale, extend the arms to press the dumbbell back to starting position. Keep the elbows and arms close to head during the extension of the arms.

Section: 6

Content: 6. Repeat desired number of reps.

Content: Beginners - 12 - 15 reps x 2 sets.

Content: Intermediate - 8 - 12 reps x 2 - 3 sets.

Content: Inhale

Content: Exhale

Content: 51

Section: Exercise 4: Single Arm Triceps Kickback (1 dumbbell)

Content: Exercise 4: Single Arm Triceps Kickback (1 dumbbell)

Content:

1. Start position - Stand straight. Step the right foot back. Bend the left knee, place left forearm either on the left thigh or on a chair. Keep the back straight and parallel to the ground. Pick up the dumbbell with your right hand armpit closed. Lift the elbow so that the upper arm is parallel to the ground. Keep the arm bent at 90°. Brace the abdominals strongly.

Content: 2. Keep the right upper arm firmly pressed against your body. Using your triceps muscles, extend and straighten the right arm parallel to ground lifting the dumbbell into the air. Brace the abdominals strongly as you lift the dumbbell up and back. Hold it up for a second squeezing the triceps.

Content: 3. Lower the dumbbell to the start position by bending the elbow. Do not swing the dumbbell or let it fall freely.

Content: 4. Repeat desired number of reps before changing the arms.

Content: Beginners - 12 - 15 reps x 2 sets.

Content: Intermediate - 8 - 12 reps x 2 - 3 sets.

Content: Nithyananda Dhyanapeetam ©

Content: Exhale

Content: Inhale

Content: 52

Section: Exercise 5: Triceps dips

Content: Exercise 5: Triceps dips

Content:

1. Use 2 benches or sturdy chairs. See image below.

Content: 2. Start position - Place the heels on the edge of one bench. Place your hands on edge of the other bench shoulder-width apart, fingers and thumbs pointing down. Arms are extended.

Content: 3. Dip down by bending your elbows till the arms reach a 90 degree angle. Keep the elbows pointing back and the body close to the chair. Avoid dipping too low to prevent unnecessary stress on the shoulder joints.

Content: 4. Push up slowly by extending your arms and squeezing the triceps back to the starting position.

Content: Beginners - Do 5 reps x 2 sets.

Content: Intermediate - Do 10 reps x 2 - 3 sets.

Content: 53

Section: Exercise 6: Wrist Curls

Content: Exercise 6: Wrist Curls

Section: 1.

Content:

1. Sit at the edge of either a low chair or bench. Legs are shoulder-width apart, feet firmly on the ground.

Section: 2.

Content: 2. Lean forward till you can rest the elbows and forearms on your thighs, hands extend past the knees, palms facing up with light dumbbells in hands. Straighten your back and brace your abdominals.

Section: 3.

Content: 3. Move the dumbbells up and down slowly, by flexing and extending at the wrists.

Section: Repetitions

Content: Beginners - 12 - 15 reps Intermediate - 8 - 12 reps x 2 sets.

Section: Image 1

Section: Page Number

Content: 54

Section: Day 3 - Back

Content: Day 3 - Back

Content: Caution! These back exercises may not be for you if you have had back surgery, back pain or injury. Please consult with your physician.

Content: Total Duration: Approx. 60 min

Content:

1. Start with Pre-workout Session. See section 1 for instructions.

Content: 2. Go to Back Workout. See below for instructions

Content: 3. Go to Core Workout. See section 3 for instructions on Core.

Content: 4. Finish with Post-workout Session. See section 2 for instructions.

Section: Back Muscles

Content: Back Muscles

Content: 55

Section: Exercise 1: Single Arm Row

Content: Exercise 1: Single Arm Row

Content:

1. Star position - Place the left hand on a low stool, legs wide apart, left leg is in front of the right. Hold the dumbbell in the right hand. If a bench is available, place the left knee and the left hand on the bench. Keeping the back straight and the belly tight, lean forward to lower the body. Let the dumbbell hang straight down beneath your shoulder. On the exhale, lift the dumbbell straight up towards the ribs by squeezing the muscles around your right shoulder blade area.

Content: 2. Keep the dumbbell close to the body. Do not over-rotate the torso. Hold for a second at the top of the movement.

Content: 3. Lower the dumbbell to the starting position in a controlled manner.

Content: Beginners - Lighter weight. 12 - 15 reps x 2 sets

Content: Intermediate - Heavier weight. 8 - 12 reps x 2 - 3 sets

Content: Nithyananda Dhyanapeetam (C)

Content: 56

Section: Exercise 2: Reverse Flies - Sitting

Content:

1. Start position - Sit on the edge of a chair, feet flat on the floor. Bend over so that the chest is resting on your thighs. The nose points to the floor. Keep the back straight by engaging the abdominals strongly.

Content: 2. Use lighter dumbbells. Hold the dumbbells beside the ankles. Bend the arms at elbows.

Content: 3. Using the muscles around the shoulder blades, back and side of the arms, lift your arms out to the side, not higher than shoulder level. Keep your arms bent at the elbows and brace the core muscles strongly.

Content: 4. Lower dumbbells in a controlled manner to start position.

Content: Beginners - Lighter weight. 12 - 15 reps x 2 sets

Content: Intermediate - Heavier weight. 8 - 12 reps x 2 - 3 sets

Content: Nithyananda Dhyanapeetam

Content: 57

Section: Exercise 3: Reverse flies in semi-squat position - For Intermediate Fitness

Content: Exercise 3: Reverse flies in semi-squat position - For Intermediate Fitness

Content:

1. Start position - Stand with the feet parallel, in a semi-squat position with the torso bent forward in a 45-50° angle. Brace the abdominals strongly. Take the dumbbells in your hands. Keep arms bent at elbows.

Content: 2. Lift the arms out to the sides using the back muscle till upper arms are in line with the back and chest. Keep the elbows bent. Pause for a moment at the top of movement.

Content: 3. Lower the dumbbells to start position with controlled motion.

Section: Beginners

Content: Beginners - Lighter weight. 12 - 15 reps x 2 sets

Section: Intermediate

Content: Intermediate - Heavier weight. 8 - 12 reps x 2 - 3 sets

Content: 58

Section: Exercise 4: Dead Lift

Content: Exercise 4: Dead Lift

Section: 1.

Content:

1. Start position - Use lighter weights. Stand straight, feet parallel and shoulder-width apart. Keep a slight bend at the knees; do not lock the knees. Hold the dumbbells in front of the legs, arms straight, palms facing the thighs. Beginners - place hands on hips without dumbbells.

Section: 2.

Content: 2. Keeping the shoulders broad, belly braced and spine straight, bend forward from the hips in a controlled manner as you lower the dumbbells towards the floor as far as you comfortably can. Keep dumbbells close to legs as you lower them. Keep a slight bend in your knees. Beginners - keep hands on hips throughout the movement.

Section: 3.

Content: 3. Brace the abdominals, contract the hamstrings (back of the thighs), buttocks (gluteals) and the lower back muscles to raise the upper body back to the start position.

Section: Beginners Intermediate

Content: Beginners - Lighter weight. 12 - 15 reps x 2 sets Intermediate - Heavier weight. 8 - 12 reps x 2 - 3 sets

Content: Inhale Exhale

Content: 59

Section: Day 4 - Shoulders

Content: Day 4 - Shoulders

Section: Total Duration: Approx. 60 min

Content: Total Duration: Approx. 60 min

Section:

1. Start with Pre-workout Session. See section 1 for instructions.

Content:

1. Start with Pre-workout Session. See section 1 for instructions.

Section: 2. Continue to Shoulder Workout. See section below for instructions.

Content: 2. Continue to Shoulder Workout. See section below for instructions.

Section: 3. Continue to Core Workout. See section 3 for instructions on core.

Content: 3. Continue to Core Workout. See section 3 for instructions on core.

Section: 4. End with Post-workout Session. See section 2 for instructions.

Content: 4. End with Post-workout Session. See section 2 for instructions.

Section: Shoulder Muscles

Content: Shoulder Muscles

Section: Front view

Content: Front view Deltoids

Section: Back View

Content: Back View Traps (Trapezius)

Content: 60

Section: Exercise 1: Shoulder Press

Content: Exercise 1: Shoulder Press

Section: 1.

Content:

1. Start position - Stand straight, feet parallel and hip-width apart, or sit on a bench with a straight back support, pressing the back against the back support. Keep the feet flat on ground. Press the dumbbells overhead, till they lightly touch by extending arms overhead.

Section: 2.

Content: 2. Lower the dumbbells slowly to shoulder level. When you reach the shoulder level, press the dumbbells back to start position by extending your arms.

Section: Beginners -

Content: Beginners - Lighter weight. 12 - 15 reps x 2 sets

Section: Intermediate -

Content: Intermediate - Heavier weight. 8 - 12 reps x 2 - 3 sets

Content: Inhale Exhale

Content: 61

Section: Exercise 2: Lateral Raise

Content:

1. Start position – stand straight, feet parallel and hip- width apart. Hold the dumbbells at your side, palms facing the legs, back straight. Brace the abdominal muscles.

Content: 2. Using the shoulder muscles, raise your arms up and out to the sides bracing the abdominals strongly. Keep the elbows bent slightly throughout the exercise. Raise the arms no higher than shoulder level.

Content: 3. Lower the arms to the starting position in a controlled manner.

Content: Beginners – Lighter weight. 12 – 15 reps x 2 sets

Content: Intermediate – Heavier weight. 8 – 12 reps x 2 – 3 sets

Content: Exhale

Content: Inhale

Content: 62

Section: Exercise 3: Front Shoulder Raise

Content:

1. Start position - stand straight, feet parallel and hip-width apart, hold a dumbbell in each hand in front of your thighs, palms facing towards thighs.

Section: Exercise 3: Front Shoulder Raise

Content: 2. Brace the abdominals strongly and raise both arms in front of you moving from the shoulders. Keep your elbows slightly bent. Pause a moment.

Section: Exercise 3: Front Shoulder Raise

Content: 3. Lower both the dumbbells simultaneously in a controlled manner to the start position.

Section: Exercise 3: Front Shoulder Raise

Content: Beginners - Lighter weight. 12 - 15 reps x 2 sets

Section: Exercise 3: Front Shoulder Raise

Content: Intermediate - Heavier weight. 8 - 12 reps x 2 - 3 sets

Section: [SKIPPED page 64 - repeated NVIDIA JSON error]

Section: Beginners - Lighter weight. 12 - 15 reps x 2 sets Intermediate - Heavier weight. 8 - 12 reps x 2 - 3 sets

Content: Beginners - Lighter weight. 12 - 15 reps x 2 sets Intermediate - Heavier weight. 8 - 12 reps x 2 - 3 sets

Section: Inhale Exhale

Content: Inhale Exhale

Section: Exercise 5: Shoulder shrugs

Content: Exercise 5: Shoulder shrugs

Section:

1. Start position - stand straight, feet parallel and shoulder-width apart.

Content:

1. Start position - stand straight, feet parallel and shoulder-width apart.

Section: 2. Keeping arms extended, 'shrug' the shoulders towards your ears pausing at the top shrug position before lowering the shoulders back to the starting position. It is an up and down movement as you 'shrug', not a circular motion.

Content: 2. Keeping arms extended, 'shrug' the shoulders towards your ears pausing at the top shrug position before lowering the shoulders back to the starting position. It is an up and down movement as you 'shrug', not a circular motion.

Section: Beginners - Lighter weight. 12 - 15 reps x 2 sets Intermediate - Heavier weight. 8 - 12 reps x 2 - 3 sets

Content: Beginners - Lighter weight. 12 - 15 reps x 2 sets Intermediate - Heavier weight. 8 - 12 reps x 2 - 3 sets

Content: 65

Content: Inhale Exhale

Section: Day 5 - Legs

Content: Day 5 - Legs

Section: Caution

Content: Caution: Do not attempt these exercises if you have knee or back pain or knee surgery. Consult with your physician prior to the exercise.

Section: Total Duration

Content: Total Duration: Approx. 60 min

Section: Workout Instructions

Content:

1. Start with Pre-workout Session. See section 1 for instructions.

Section: Workout Instructions

Content: 2. Continue to Legs Workout. See section below for instructions.

Section: Workout Instructions

Content: 3. Continue to Core Workout. See section 3 for instructions on core.

Section: Workout Instructions

Content: 4. End with Post-workout Session. See section 2 for instructions.

Section: Leg Muscles

Content: Leg Muscles

Section: Front view

Content: Front view

Section: Back View

Content: Back View

Section: Muscle Labels

Content: Quads Hip abductors

Section: Muscle Labels

Content: Glutes (Gluteus Maximus) Hamstrings Calf muscles

Content: 67

Section: Exercise 1: Half Squat

Content: Exercise 1: Half Squat

Content:

1. Start position - stand upright, feet parallel and shoulder-width apart. Hold the dumbbells at your side, arms extended. Brace the abdominals strongly and keep the feet in the same position throughout the movement.

Content: 2. Squat down as if you were going to sit down on a chair behind you, sticking your buttocks to the back. Keep the spine straight, shoulders wide, eyes looking a few feet in front. Bend from the hips as you squat. You should be able to see your toes if you look down during the squat. Your knees are on top of the ankles or only slightly in front of the ankles during the half squat.

Content: 3. To come up, push down on the feet strongly against the floor, engage the thigh muscles, brace your abdominals, straighten the legs and come back up to the starting position.

Content: Beginners - Lighter weight. 12 - 15 reps x 2 sets

Content: Intermediate - Heavier weight. 8 - 12 reps x 2 - 3 sets

Content: Inhale

Content: Exhale

Content: 68

Section: Variation - Plié Squats

Content:

1. Start position - stand upright, back straight, look forward. Spread the legs wider than the width of your yoga mat, toes pointed out at about 45° (as in image above, with legs open). Rest the dumbbells on your hips elbows pointing back.

Section: Variation - Plié Squats

Content: 2. Brace the abdominals, maintain a straight back as you squat in the wide stance. Knees are on top of your ankles or slightly behind your ankles. Knees point out in same direction as your toes as you squat. Pause for a moment in the down position before coming back up to the starting position.

Section: Beginners

Content: Beginners - Without dumbbells on 1st set then with dumbbells on 2nd set. Lighter weight. 12 - 15 reps x 2 sets

Section: Intermediate

Content: Intermediate - Heavier weight. 8 - 12 reps x 2 - 3 set

Section: Exercise 2: Dumbbell Lunges

Content: For the first 4 workout sessions, practice without carrying dumbbells.

Section: Exercise 2: Dumbbell Lunges

Content:

1. Start position - stand upright, feet parallel hip-width apart.

Section: Exercise 2: Dumbbell Lunges

Content: 2. Lunge forward with your left leg in a medium size step. Keep the ball of your back foot firmly anchored to the ground. Back is upright and body stable. Avoid leaning over the front leg. Pause for a moment to balance. Ensure that the front knee does not extend in front of ankle.

Section: Exercise 2: Dumbbell Lunges

Content: 3. Step the back foot forward to meet the front foot and come to a standing posture. Pause for a moment.

Section: Exercise 2: Dumbbell Lunges

Content: 4. Repeat lunge movement with right leg forward. Pause to stabilize the body. Then step the back leg forward to meet the front foot.

Section: 5.

Content: Alternate the legs as you are “lunging” forward. After a few lunges or when you run out of space, turn around and repeat lunge.

Section: 6.

Content: Repeat desired number of reps.

Section: 7.

Content: When using dumbbells, hold them in front of the waist to chest level with elbows bent and close to the body. Use light dumbbells.

Section: Option

Content: Lunge with right leg forward. Pause to stabilize body. Then bring right leg back to start position. Pause for a moment at the start position to balance. Lunge forward with your left leg now and repeat the movement. This variation keeps you in one spot on your mat.

Section: Beginners

Content: Without dumbbells for the first 2 sessions. Lighter weight. 12 – 15 reps x 2 sets

Section: Intermediate

Content: Heavier weight. 8 – 12 reps x 2 – 3 set

Content: Inhale Exhale

Section: Conclusion

Content: You have come to the end of the 5-day cycle. Repeat it at least 3 times for a total of 15 days and you will see a noticeable physical transformation by toning your muscles, reducing excess fat, bringing a shining glow to your skin and a smile to your face with a peaceful & blissful inner space.

Content: eN-FitnessSM is not just a regular gym routine where you are driven by the greed for a slim & fit body, nor by fear of what others may say if you do not lose these extra pounds around the waist. This whole program is based on a deep friendliness and spiritual understanding of the eternal Truths of life. The spiritual base to this program will yield results much beyond the mere body transformation. You will also build your spiritual muscles!

Content: Through this program, you will have the opportunity to connect with other people following the same practice, physically in your city through meet-ups, in YOGAM CentersTM or online through our Facebook community. Join us and share with the community the results that you experienced while doing this program: https://www.facebook.com/groups/1396904367265212/

Content: We also encourage you to learn the science of completion, especially during the 21 days yoga & meditation retreat Inner Awakening with Paramahamsa Nithyananda. This will bring a permanent transformation to your life and allow you to create your reality the way you want!

Content: Visit: http://www.innerawakening.org

Section: About the Founder

Content: Paramahamsa Nithyananda is a global leader in the science of brain coherence, meditation, healing and yoga. He is the most-watched spiritual teacher on YouTube.com with more than 17 million views, and the author of more than 300 books published in 27 global languages. Nithyananda has been named among the worlds top 100 most spiritually influential personalities of 2012 by Watkin’s Mind, Body, Spirit magazine, London’s oldest and largest independent esoteric bookshop.

Section: Contact Us

Content: Contact Us

Section: USA

Content: USA

Section: Los Angeles

Content: Los Angeles

Section: Nithyananda Vedic Temple Address

Content: Nithyananda Vedic Temple, 9720 Central Avenue, Montclair, CA 91763

Section: Phone Number

Content: Ph.: +1 909 625 1400

Section: URL

Content: URL: www.NithyanandaVedicTemple.org

Section: Email

Content: E mail: [email protected], [email protected]

Section: India

Content: India

Section: Bengaluru Address

Content: Bengaluru, Karnataka Nithyananda Dhyanapeetam, Nithyanandapuri, Kallugopahalli, Off Mysore Road, Bidadi - 562109

Section: District and State

Content: Ramnagara District, Karnataka, INDIA

Section: Phone Numbers

Content: Ph.: +91 80 2720 2084 / +91 97422 03311

Section: URL

Content: URL: http://nithyananda.org/ashram

Section: Email

Content: Email: [email protected]

Section: eBooks Availability

Content: eBooks available on Apple iBookstore, Amazon Kindle, Kobobooks, Barnes & Noble, Google eBooks, and Scribed

Section: Follow Us

Content: Follow us on:

Section: URLs and Social Media

Content: URL: http://www. eNPublishers.com/ Facebook: http://www.facebook.com/eNPublishers/ Twitter: http://twitter.com/eNPublishers/ WordPress: https://enpublishers.wordpress.com/

Section: Nithyananda Discourses

Content: 2000+ FREE discourses of Nithyananda available at

Section: YouTube

Content: YouTube: http://www.youtube.com/lifeblissfoundation/

Content: eN-Fitness SM is a much more than the common fitness programs offered in the world. It is a unique approach to holistic fitness, combining modern weight-training and traditional Yogic techniques with the eternal truths of yoga. This program is designed to prepare your Body and Mind for the Inner Awakening, to take you to the advaitic experience, the experience of Oneness, and radiate your innermost potential energy, inner bliss, nithya-ananda.

Content: His Holiness, Paramahamsa Nithyananda, recognized today as a clear, legitimate, apolitical voice of integrated Sanatana Hindu Dharma, is revered as a living incarnation of superconsiousness by millons worldwide. He is a Maha Mandaleshwar (spiritual head ) of Mahanirvani Peeth, the most ancient apex body of Hinduism. He is the most watched spiritual teacher on Youtube with over 16 million views and the author of more than 300 books published in over 20 languages His talks are watched live every day on http://www.Nithyananda.TV, as well as on multiple international television channels and via video conferencing . Paramahamsa Nithyananda is also a powerful spiritual healer and adept who has succesfully demystified yogic sciences like Kundalini Awakening , levitation, materialization, anti-aging, and going beyond food . He is a courageous survivor of media terrorism , including yellow journalism and blackmail.

Content: Nithyananda University Press Ebook ISBN: 979-8-88572-619-1