BAS MBA Wellness

Bhramaastra Advisory Services

MBA

Meditation · Breathing · Āsana

Your Daily Home Wellness Companion

🧘

M

MEDITATION

🌬

B

BREATHING

🌿

A

ĀSANA

🌍

Created in good faith as a contribution to Mother Earth and the well-being of all who walk upon her. May this practice bring peace, strength, and harmony to your daily life.

✨

Introduction

What is MBA?

A holistic daily wellness framework

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"Health is not merely the absence of disease. It is a dynamic state of complete physical, mental, and social well-being."

— World Health Organization

🎯 The MBA Philosophy

MBA — Meditation, Breathing, and Āsana — are three timeless pillars that work together to nourish the mind, regulate the body, and build lasting vitality. Even 20–30 minutes daily creates meaningful change over weeks of consistent practice.

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Mental Clarity

❤️

Heart Health

😴

Better Sleep

💪

Flexibility

😌

Stress Relief

⚡

Vitality

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A personal resource: This booklet is for home exploration only. For personalised wellness guidance suited to your health, always consult a certified professional. See full guidance →

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Wellness Guidance

FOR PERSONAL USE · PLEASE READ BEFORE PRACTISING

About This Booklet

This MBA Wellness Booklet is offered by Bhramaastra Advisory Services as a personal wellness resource, created in good faith for home use. BAS is a strategic advisory firm — not a medical or clinical provider. Nothing here constitutes medical advice, diagnosis, or treatment.

Please Consult a Professional First If You Have…

▸Cardiovascular conditions — heart disease, hypertension, arrhythmia
▸Respiratory conditions — asthma, COPD, emphysema
▸Musculoskeletal injuries, joint problems, or chronic pain
▸Mental health conditions — anxiety, depression, trauma, psychosis
▸Pregnancy, postpartum recovery, or recent surgery
▸Balance or mobility concerns, or are under age 18

Safe Practice — Always Remember

▸Pain is a signal to stop — never force your body
▸Breathing exercises can cause dizziness — practise seated and stop if lightheaded
▸Wait at least 2 hours after meals before Āsana practice
▸If any technique causes emotional distress, pause and seek support

✦ Authorised Professionals to Consult

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Medical DoctorPhysical health clearance

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Yoga TeacherYCB / Yoga Alliance certified

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Pranayama TeacherTrained breath specialist

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Mental Health ProPsychologist or counsellor

🏥

PhysiotherapistMovement & injury concerns

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AYUSH PractitionerBAMS, BNYS, NHM certified

🌿

This booklet is a gift of good faith — a personal wellness companion, not a clinical programme. Listen to your body, honour its wisdom, and always seek qualified guidance for your unique journey.

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Daily Plan

Your MBA Day

A suggested daily home routine

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Time	Practice	Pillar
5:30 AM30 min	Wake · hydrate · gentle stretch	Prep
6:00 AM15 min	Pranayama / Breathing	🌬 B
6:15 AM20 min	Morning Āsana sequence	🌿 A
6:35 AM15 min	Seated Meditation	🧘 M
12:00 PM5 min	Midday breathing pause	🌬 B
5:30 PM15 min	Evening gentle Āsana	🌿 A
9:30 PM15 min	Wind-down meditation	🧘 M

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Consistency beats perfection. Even 15 focused minutes each morning builds meaningful results. Adapt this schedule with your certified wellness instructor to suit your body and lifestyle.

🧘

Meditation · M

What is Meditation?

The practice of mindful stillness

04 / 16

🧠 The Science

Regular meditation is associated with reduced cortisol levels, improved emotional regulation, and enhanced focus. Research in JAMA Internal Medicine and NeuroImage supports meaningful structural brain changes with consistent practice.

🌿 Types Covered

1
Mindfulness: Observing thoughts without judgment, anchored to the breath.
2
Focused Attention (Dharana): Single-point concentration on a mantra or object.
3
Body Scan: Systematic awareness releasing tension progressively.
4
Loving-Kindness (Metta): Cultivating compassion toward self and others.

⚕

If you have a history of trauma, anxiety, depression, or psychosis, consult a mental health professional before beginning meditation practice. Full guidance →

🌸

Meditation · M

Mindfulness Practice

The art of present-moment awareness

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✦ 5-Minute Morning Practice

1
Sit comfortably, spine gently erect. Close your eyes softly.
2
Take three slow, deep breaths. Let your belly rise and fall naturally.
3
Notice breath sensations — air at nostrils, chest expanding, belly moving.
4
When thoughts arise, notice them without judgment and return to breath.
5
Set a gentle intention for the day — one word you wish to embody.

🎯

Concentration

💭

Clear Thinking

🌊

Emotional Calm

🕊️

Inner Peace

🌟

Self-Awareness

😤

Less Reactivity

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Beginner's truth: There is no "perfect" meditation. Noticing your mind has wandered and gently returning — that is the practice. Start with 5 minutes and grow naturally.

🕯️

Meditation · M

Guided Meditation

A 10-minute body-scan script

06 / 16

📖 Body Scan — Read Slowly or Record Your Voice

1
Settle in. Feel your weight supported. Eyes gently closed.
2
Deep breath in… hold… slowly breathe out. Shoulders drop. Jaw softens.
3
Bring awareness to your feet — warmth, pressure, stillness. Just observe.
4
Move slowly upward — calves, knees, thighs. Release any tension you find.
5
Lower back, abdomen, chest. With each exhale, soften a little more.
6
Hands, arms, shoulders — feel them heavy and at ease.
7
Soften your neck, face, the space behind your eyes, the crown of your head.
8
Rest here — fully present, nowhere to be, nothing to do.
9
Gently deepen the breath. Wiggle fingers and toes. Open your eyes softly.

⚕

Do not use while driving or operating machinery. If you feel overwhelmed, open your eyes and ground yourself. For deeper guidance, work with a certified meditation teacher.

⏱

Meditation · M

Meditation Timer

Your daily sitting practice companion

07 / 16

✦ MEDITATION TIMER ✦

10:00

Set your intention. Press Start when ready.

Sessions today: 0

💡

Habit science: Consistency matters more than duration. Even 5 minutes daily builds the neural pathways of calm over 21–66 days of practice.

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Breathing · B

Pranayama — Science of Breath

Ancient art of conscious breathing

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🫁 What is Pranayama?

From Sanskrit: prāṇa (life force) + āyāma (extension). Rooted in Patanjali's Yoga Sutras (~400 CE), pranayama involves conscious regulation of inhalation (Puraka), retention (Kumbhaka), and exhalation (Rechaka) to influence the nervous system, energy levels, and mental state.

✦ The Three Phases

P
Puraka — Inhalation: Conscious drawing in of breath, filling from abdomen to chest.
K
Kumbhaka — Retention: Gentle holding, full (Antara) or empty (Bahya). Advanced — never force.
R
Rechaka — Exhalation: Slow, controlled release. Ideally longer than inhalation for calm.

⚕

Advanced pranayama (Bhastrika, Kapalbhati, prolonged Kumbhaka) should only be practised under a certified instructor's supervision. Persons with hypertension, heart disease, epilepsy, or hernias must seek medical clearance first. Full guidance →

💨

Breathing · B

Beginner Techniques

Safe, gentle practices for daily home use

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1. 🌊 Diaphragmatic Breathing

1
Sit or lie comfortably. One hand on chest, one on belly.
2
Inhale through nose for 4 counts — belly rises, chest relatively still.
3
Exhale through nose for 6 counts — belly gently falls. Practise 5–10 rounds.

2. 🔄 Anuloma Viloma — Alternate Nostril

1
Right hand: ring finger closes left nostril, thumb closes right.
2
Close right. Inhale through left for 4. Close both briefly. Open right. Exhale through right for 8.
3
Inhale right for 4. Close. Exhale left for 8. One cycle complete. Repeat 5–10 times.

3. 🐝 Bhramari — Humming Bee Breath

1
Sit comfortably, eyes closed, jaw relaxed.
2
Inhale deeply through the nose for 4 counts.
3
Exhale slowly with a gentle humming "mmm" — feel the vibration. 5–10 rounds. Excellent for stress relief.

⚕

Always practise seated in a safe space. Stop immediately if dizzy or unwell. For personalised breathwork guidance, consult a certified pranayama instructor.

🎯

Breathing · B

Interactive Breath Guide

Box breathing — follow the circle

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Breathe

Press Start to Begin

—

BOX BREATHING · 4–4–4–4

Cycles: 0

🔲 How Box Breathing Works

Inhale 4 → Hold 4 → Exhale 4 → Hold 4. This equal-ratio pattern (Sama Vritti Pranayama) activates the parasympathetic nervous system — the body's rest-and-digest response — reducing stress hormones and bringing mental clarity within minutes.

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Āsana · A

Yoga Āsana at Home

Setting up your safe personal space

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🏠 Creating Your Practice Space

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Quiet, clean area with room to extend arms and legs fully.
✦
Use a non-slip yoga mat — it prevents injury and marks your sacred space.
✦
Ensure ventilation — fresh air enhances breathing practice.
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Comfortable, non-restrictive clothing. Remove footwear.
✦
Wait at least 2 hours after meals. Keep water nearby.

🤸

Flexibility

⚖️

Balance

💪

Strength

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Circulation

🦴

Bone Health

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Mind-Body

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Postures here are beginner-level. For safe learning and personalised modification, always work with a certified yoga instructor (YCB / Yoga Alliance). Improper form can cause injury. Full guidance →

🌅

Āsana · A

Morning Āsanas

Energising postures to awaken body & mind

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🌄

Surya Namaskar — Sun Salutation

सूर्य नमस्कार · 12-Pose Flow Sequence

A complete flowing sequence synchronised with breath. Warms the entire body, stretches and strengthens major muscle groups. Begin with 2–3 rounds and build gradually.

Full BodyEnergisingBeginner⏱ 5–10 min

🗻

Tadasana — Mountain Pose

ताड़ासन · Foundation of All Standing Poses

Stand tall, feet hip-width apart, spine elongated, arms relaxed. Improves posture, body awareness, and a sense of grounded stability. Hold 5–10 breaths.

PostureGrounding⏱ 1–2 min

🌊

Adho Mukha Svanasana — Downward Dog

अधो मुख श्वानासन · Inverted V-Pose

Hips lifted to form an inverted V. Stretches hamstrings, calves, spine, and shoulders. Bend knees generously if hamstrings are tight — comfort over form.

Full StretchInversion⏱ 1–2 min

🦁

Virabhadrasana I — Warrior I

वीरभद्रासन १ · Strength & Confidence

Lunge with back foot at 45°, front knee over ankle, arms reaching overhead. Builds leg strength and opens hip flexors. Hold each side 5–8 breaths.

StrengthHip Opener⏱ 1–2 min

🌙

Āsana · A

Evening Āsanas

Gentle postures to release and restore

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🐈

Marjaryasana-Bitilasana — Cat-Cow Flow

मार्जरीआसन-बिटिलासन · Spinal Wave

On hands and knees, alternate arching up (Cat — exhale) and dipping belly down (Cow — inhale). A gentle spinal massage releasing accumulated tension. Flow 8–10 rounds.

SpineRestorative⏱ 2–3 min

🙇

Balasana — Child's Pose

बालासन · The Resting Pose

Kneel and fold forward, forehead to mat, arms extended or by sides. The ultimate resting posture — releases lower back, hips, and shoulders. Use a blanket under forehead if needed. Hold 1–5 minutes.

RestorativeLower Back⏱ 1–5 min

🦋

Supta Baddha Konasana — Reclined Butterfly

सुप्त बद्ध कोणासन · Deep Hip Release

Lie on back, soles together, knees falling open. Use blankets under knees for support. A profoundly restorative hip opener — breathe naturally and surrender into stillness. Hold 3–7 minutes.

HipsWind-Down⏱ 3–7 min

💤

Savasana — Corpse Pose

शवासन · Complete Conscious Relaxation

Lie flat, arms slightly away from body, palms up. Eyes closed. Conscious release of all effort — not sleep, but aware rest. The most important pose in yoga. Never skip it.

EssentialFinal Pose⏱ 5–10 min

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Wellness Tools

Weekly Practice Tracker

Tap each day when practice is complete

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✦ This Week's MBA Practice ✦

🧘 MEDITATION

🌬 BREATHING

🌿 ĀSANA

Tap to mark · Resets each session

📈 Habit Science

Research from University College London (Lally, 2010) shows new behaviours become automatic after 21–66 days of consistent repetition. Track your weeks, celebrate your streaks, and be gentle with yourself on rest days.

📋

Wellness Tools

Do's & Don'ts

Essential home practice safety guidelines

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✅ Do's

✓
Consult your doctor before starting
✓
Warm up before Āsana practice
✓
Breathe naturally and never strain
✓
Use a non-slip yoga mat
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Stay hydrated before and after
✓
Listen to your body always
✓
Learn from a certified instructor
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Rest fully in Savasana

❌ Don'ts

✓
Don't practise through pain
✓
Don't skip warm-up
✓
Don't force breath retention
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Don't practise on a full stomach
✓
Don't attempt advanced poses alone
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Don't replace medical care with this
✓
Don't ignore dizziness or nausea
✓
Don't practise when acutely unwell

⚕

When in doubt, always consult a qualified health professional. No booklet replaces personalised guidance from someone who knows your body and history. See professionals guide →

BAS

Bhramaastra Advisory Services

Strategic Advisory · Purposeful Guidance

🌍 A Contribution to Mother Earth

This MBA Wellness Booklet is offered as a gift of good faith — a humble contribution to the well-being of all who share this Earth. May your practice bring peace to your body, clarity to your mind, and harmony to your spirit. Practise with love, gratitude, and reverence for life.

Founder

Amish Shah

Designation

Founder & Principal Owner

Phone 1

+971 50 409 0727

Phone 2

+971 50 920 7927

Email

connect@
bhramaastraadvisory.com

Website

www.bhramaastra
advisory.com

Presence

UAE · Global

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This booklet is offered for personal, non-commercial use only. It does not constitute medical, clinical, or therapeutic advice. Always consult a qualified medical doctor, certified yoga instructor, or licensed health professional before commencing any wellness programme. Bhramaastra Advisory Services accepts no liability for any adverse outcome arising from use of this material. Practise wisely, and with the guidance of qualified professionals.