Executive meditating on a wooden deck at dawn above misty Western Ghats foothills

Namah Shivaya Presents

The 90-Day Holistic Wellness Program

Prayer · Pranayama · Yoga · Physical Training · Discipline · Medicine · Mental Health · Diet

Ninety days to build a practice that lasts a lifetime.

Prepared exclusively for the 15-Member Leadership Cohort — Adwaith Lakshmi Industries Pvt. Ltd. · Coimbatore · October 2026

Welcome

One Practice. Eight Pillars. Ninety Days.

This program weaves prayer, breathwork, yoga, training, discipline, medicine, mental health and diet into a single 75–90 minute morning practice for Adwaith Lakshmi's 15-member leadership cohort.

Delivered by the Doctor · Trainer · Psychologist team — Companion document to the Executive Wellness Pilot Program.

Tradition provides the practice; science provides the guardrails.
Folded hands resting on a knee beside a lit brass diya and a rudraksha mala
1one immersive day
90days, medically supervised

The Framework

The Eight Pillars and Their Owners

The Trainer owns the body pillars · The Doctor owns the guardrails · The Psychologist owns the inner pillars — discipline shared by all.

Prayer

Daily gratitude and intention, in one's own tradition

PSYCHOLOGIST

Pranayama

Structured yogic breathing, medically screened

TRAINER + DOCTOR

Yoga

Flexibility, balance and spinal health

TRAINER

Physical Training

Strength, cardio and mobility, personalised

TRAINER / PHYSIO

Discipline

Fixed routines, tracking, accountability pairs

COORDINATOR + PEERS

Medicine

Clinical oversight and clearances

MEDICAL DOCTOR

Mental Health

Counselling, meditation, sleep hygiene

PSYCHOLOGIST

Diet

Indian vegetarian-friendly, phase-wise plan

DOCTOR + DIETICIAN

Inside the Pillars

Prayer & Intention

  • Morning · 10 min — personal prayer or quiet gratitude; one-line written intention for the day.
  • Evening · 5 min — what went well, what I'm grateful for, what I release.
  • Fridays · 10 min — shared reflection, rotating across the cohort, never recorded by name.
The program provides the time, the structure and the shared commitment — never the content of anyone's faith.

The Journey

Foundation · Deepening · Integration

Every member knows, on any given day, exactly what they practise, who they will meet, and what is being measured.

1

PHASE 1 — FOUNDATION (ADOPT)

Days 1–30

Learn the practices · Fix the routine · Remove the obvious harm

2

PHASE 2 — DEEPENING (BUILD)

Days 31–60

Increase intensity · Refine the diet · Go inward

3

PHASE 3 — INTEGRATION (OWN)

Days 61–90

Make it self-led · Prove the change · Design the lifelong version

GATE 1 · DAY 30

Criteria

  • Morning-practice adherence ≥ 80%
  • Phase-1 diet rules held ≥ 5 days a week
  • Medical baseline and first filter cycle complete

GATE 2 · DAY 60

Criteria

  • Day-45 medical review complete
  • Intermediate practices adopted
  • Wellbeing re-survey done

GATE 3 · DAY 90

Criteria

  • Full re-assessment
  • Individual results review
  • Written lifelong plan completed

Three moments of honest measurement — support, not removal.

Section 04 · Dinacharya

The Daily Practice — Dinacharya

A full working morning, anchored before the workday — the streak matters more than the length.

  1. 5:30 AM

    Wake · water · no phone for the first hour

  2. 6:00

    Prayer, gratitude & intention · 10 min

  3. 6:10

    Pranayama sequence · 15 min

  4. 6:25

    Yoga asana · 30 min

  5. 6:55

    Strength / cardio / mobility · 30–40 min

  6. 7:30

    Breakfast within the diet plan

  7. Evening

    10-min reflection journal · lights out 10:30 PM

Total structured morning ≈ 85 minutes40-minute travel version — the streak matters more than the length.

Section 03 · The 90-Day Schedule

The Weekly Rhythm

The template week holds for all three phases — only the content inside each slot deepens.

MON

Prayer → Pranayama → Yoga → Strength A · walking meetings

TUE

…→ Cardio · phone-free breakfast

WED

…→ Strength B · Doctor's clinic slot (rotating)

THU

…→ Mobility · Psychologist sessions (rotating)

FRI

Restorative Yoga + Yoga Nidra → Strength C · shared reflection (optional)

SAT

Long walk / family outdoor activity · 60+ min

SUN

Extended personal prayer · weekly self-review · meal prep · early lights-out

Milestone Calendar

  1. DAY 0 — Orientation Workshop

  2. DAY 7 — Diet plans handed over

  3. DAY 14 — First filter cycle complete

  4. DAY 30 — GATE 1 · Foundation review

  5. DAY 45 — Midpoint medical review

  6. DAY 60 — GATE 2 · Deepening review · half-day retreat

  7. DAY 75 — Lifelong sadhana drafts

  8. DAY 90 — Re-assessment & graduation

FOUNDATIONDEEPENINGINTEGRATION

Pillar 5

Discipline — The Pillar That Carries the Other Seven

  • The 90-Day Tracker — one page, seven practices, two minutes a day

  • Fixed anchors — wake 5:30 AM, lights out 10:30 PM, all 90 days

  • Accountability pairs — daily check-in message, weekly walk, reshuffled each phase

  • Sunday self-review · 15 min — one win, one slip, next week's focus

  • The Never-Miss-Twice rule — missing a day is human; never miss two

  • Cohort streak board — team-level streaks, collective pride, no personal exposure

Ten Points a Day

  • Morning routine complete (prayer + pranayama + yoga)3pts
  • Training / walk as scheduled2pts
  • Diet rules held2pts
  • In bed by 10:30 PM · no phone first hour2pts
  • Evening reflection1pt

10 / day

Target ≥ 56 of 70 per week (80%)

Accountability pairs review weeklyCohort challenge on team-pair averages — no individual leaderboardWinning pairs choose the Week-13 celebration menu & charity donation

Section 05

Safety, Confidentiality & Governance

Safe by design — every guardrail stated plainly.

Confidential records

Medical records are shared with the Doctor securely before Day 0; individual health information is never visible to the employer — only aggregate bands are reported.

Sealed sessions

Mental-health sessions — filter or extended — are fully confidential; participation is reported only in aggregate.

Support, never replacement

Wellness practices support medical care and never replace it; medication changes belong to the member's own treating physician alone.

Prayer stays personal

The program provides time, structure and shared commitment — never the content of anyone's faith.

Stop-on-symptom

Dizziness, breathlessness or joint pain ends the session and triggers a Doctor review.

Never-Miss-Twice

Attendance is encouraged, never coerced; missing a day is human; the system simply never lets a miss become two.

Written clearance

Advanced pranayama, breath retention, inversions and loaded training only with the Doctor's written clearance — per member, per phase.

Red flags — chest discomfort · unusual breathlessness · dizziness in practice → immediate Doctor review, no exceptions

Section 04

What Each Member Receives

More contact than a retreat, less burden than a meeting.

1

One-Day Orientation Workshop (full immersion)

≈ 64

25-minute posture-correction & consultation sessions (working days)

≈ 14

private Doctor consultations, incl. Day-45 & Day-90 reviews

1 + 13

printed personal diet plan + weekly virtual reviews (team on call daily)

≈ 6

one-on-one 25-minute mental-health filter sessions

∞

longer 50-minute sessions for members who need them, weekly as needed

1

half-day wellness retreat (around Day 60)

2

personal results letter + written lifelong sadhana plan at graduation

Section 16

What Success Looks Like at Day 90

Measured, not assumed — biometrics, wellbeing scores, daily discipline.

≥ 80%

morning-routine adherence across the cohort

≥ 13 of 15

members reach Day 90

≥ 60%

improve at least one key marker — BP, HbA1c, lipids, weight, resting HR

≥ 60%

improve WHO-5 wellbeing / stress / sleep scores

100%

graduates leave with a written lifelong sadhana plan

NPS ≥ +50

Day-90 anonymous survey · vote on extending to teams

The truest measure comes after Day 90 — how many are still practising at Day 180.

A 6-month follow-up — one group session, one re-survey — closes the loop.