eN-Fitness - 15 days workout routine for complete transformation🔗

15 days workout routine for complete transformation

eN-Fitness Manual

Copyright © 2014 - ‘Year of Causing Enlightenment’

EN-FITNESS℠ YOGIC BODY VEDIC MIND 6

THE SCIENCE OF EN-FITNESS℠ 7

EN-FITNESS℠ – CONSENT & RELEASE 13

SECTION 1 17

PRE-WORKOUT SEQUENCE FOR DAILY ROUTINE 17

SECTION 2 27

SECTION 3 30

SECTION 4 41

EXERCISE 3: CHEST PULL-OVER (USE 1 DUMBBELL) 44

CHEST PULL-OVER – LEVEL 1 44

CHEST PULL-OVER – LEVEL 2 45

EXERCISE 4: PUSH-UPS 45

PUSH -UPS 45

MODIFIED WALL OR TABLE PUSH UPS FOR BEGINNERS 46

DAY 2 – ARMS 48

EXERCISE 1: STANDING DUMBBELL CURLS 49

EXERCISE 2: HAMMER CURLS 50

EXERCISE 6: WRIST CURLS 54

DAY 3 – BACK 55

EXERCISE 1: SINGLE ARM ROW 56

EXERCISE 2: REVERSE FLIES – SITTING 57

EXERCISE 4: DEAD LIFT 59

DAY 4 – SHOULDERS 60

EXERCISE 3: FRONT SHOULDER RAISE 63

DAY 5 – LEGS 67

EXERCISE 1: HALF SQUAT 68

VARIATION – PLIÉ SQUATS 69

EXERCISE 2: DUMBBELL LUNGES 69

CONCLUSION 71

ABOUT THE FOUNDER 72

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?

eN-Fitness℠ 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.

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.

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 enlightenement.

eN-Fitness℠ is a body-mind spiritual practice specially designed by Paramahamsa Nithyananda to meet the needs of today's society. eN-Fitness℠ 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!

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.

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.

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.

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.

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.

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.

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

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.

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:

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

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-Fitness℠, 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.

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!

eN-Fitness℠ 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!

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

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?

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!

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.

Paramahamsa Nithyananda says, “Yoga starts with completion.”

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.

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

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.

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.

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!

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:

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.

At any point in time, Authenticity is you being established in the peak of your capability and responding to life from: i) Who you perceive yourself to be for yourself - mamakara or your inner image ii) Who you project yourself to be for others - ahamkaara or your outer image iii) What you feel about others and life – swa-anyakaara or life image iv) What others think about you and expect you to be for them - anyakaara or others’ image

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

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.

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.

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

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.

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.

In using this guide, I completely understand that the practice of eN-Fitness℠ 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.

I understand that eN-Fitness℠ is not a substitute for medical attention, examination, diagnosis or treatment. I understand that eN-Fitness℠ 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-Fitness℠. 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-Fitness℠ sessions (“sessions”) arising from my participation in the sessions. 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.

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.

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

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.

2. A yoga mat.

3. Optional – sturdy 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.

4. Optional – A low sturdy chair without armrest if no bench.

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

6. Water bottle for sipping during the workout.

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.

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.

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.

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.

5. Repetitions and Sets Reps = Number of times you lift the weight in one set Sets = Number of rounds with a rest of about 15 – 30 seconds between sets

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).

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.

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.

Progression – Beginners and Intermediate

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.

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.

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

Each daily routine has the following structure: