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Calm Mind: Yoga, Breathwork & Meditation for Better Living
New
2 students
Created byShazia Omar
Last updated 5/2026
English

What you'll learn

  • In this course, students will delve into the concept of holistic wellness, which emphasizes the interconnectedness of physical, mental, and emotional health.
  • Students will learn how to create personalized fitness plans tailored to their individual goals, preferences, and current fitness levels.
  • In this section, students will explore the integration of mindfulness practices into their daily lives to enhance mental clarity and emotional resilience.
  • This course will provide students with essential knowledge of nutrition and its critical role in achieving health and fitness goals.
  • Join this comprehensive health and wellness course designed for anyone seeking sustainable, balanced living. Taught by a practicing yogini.

Course content

9 sections • 10 lectures • 56m total length

  • Breath and Energy Work5:09

    This course, led by an instructor with over 20 years of experience in yoga and Pilates, focuses on breath and energy coaching.


    Course Overview and Methodology

    • The curriculum combines ancient wisdom with practical tools to help manage emotions, stress, and energy.

    • Students will receive a certificate upon completion to apply these skills in their own classes.

    • The instructor emphasizes that transformation requires consistent, embodied practice; students are encouraged to practice breath work for at least 10 minutes daily for three weeks.

    • Learners are advised to follow one lesson per day, utilize the progress tracker, and pause to rest if they feel dizzy.

      The Science and Benefits of Breath Work

      • The breath acts as a bridge between the body, mind, and energy.

      • Breath work allows individuals to influence their emotional state and train the brain to transition from "fight or flight" (anxiety, stress, sadness, or anger) to a state of calm.

      • Physiologically, deep breathing acts as a dial for the parasympathetic nervous system.

      • Deep belly breathing stimulates the vagus nerve, which is responsible for the body's ability to rest and relax.

      • Benefits of breath work include improved sleep, boosted mood and energy, release of trauma, fear, and anger, and relief from anxiety and pain.

      • The practice is rooted in various traditions, including qigong, Sufism, Buddhism, and yoga—specifically pranayama, which involves the expansion of inner energy.

      Practical Application

      • The instructor demonstrates deep belly breathing: sitting comfortably with a lifted heart, placing fingers on the belly, inhaling to expand the belly like a balloon, and exhaling by drawing the belly button toward the spine.


Requirements

  • No prior fitness or yoga experience is required — this course is designed to be accessible to beginners while offering depth for experienced practitioners. Learners should have a stable internet connection and a smartphone, tablet, or computer for video lessons and live sessions. A yoga mat and comfortable clothing are recommended; common household props (chair, towel, water bottle) are sufficient for most exercises. Students with chronic health conditions, pregnancy, recent surgery, or severe mobility limitations should consult a healthcare professional before beginning and may need to modify practices. A willingness to commit 2–5 hours per week for practice, reflection, and short assignments will ensure progress. Openness to exploring both movement and mindfulness, keeping a simple wellness journal, and participating in optional community discussions will enhance results. Basic computer literacy (streaming video, downloading resources, joining a Zoom or livestream) is helpful but not mandatory. The course emphasizes safe, gradual progression and offers alternatives for different fitness levels.

Description

What would your life feel like if you moved through it with a little more ease? A little more clarity. A little more intention.

That is what this course is about.

Calm Mind is a beginner-friendly wellness course that brings together yoga, breathwork, meditation, and reflective journaling four practices that, done together, quietly transform the way you feel day to day. Sessions are 10 to 25 minutes. No experience needed. No equipment required. Just you, showing up for yourself.

This course was created by Shazia Omar, yogini, positive psychologist, and founder of The Flow Fest Bangladesh's leading wellness community with over 35,000 members across South Asia . Shazia has been teaching yoga and wellness in Dhaka for over twenty years, and has spent her life helping people build habits that feel good, not like obligations.

At The Flow Fest, we believe that healthy feels good. That healing happens through connection, not isolation. And that seeking help is courageous, not shameful. This course carries that spirit it is less about fixing yourself and more about coming home to yourself.

What you will learn

Through gentle yoga flows you will build strength, flexibility and ease in your body. Through breathwork you will learn to regulate your energy calming yourself when you need calm, focusing yourself when you need focus. Through simple guided meditations you will develop presence and steadiness. And through short journaling reflections you will begin to know yourself a little better  your patterns, your needs, what genuinely nourishes you.

What you will gain

  • More ease, energy and clarity in your everyday life

  • A body that feels cared for and a mind that feels clear

  • Greater emotional balance and steadiness under pressure

  • A deeper understanding of what you need to feel well

  • Healthier daily habits rooted in mindfulness and self-awareness

  • A practice that grows with you gentle, sustainable and yours

What is included

  • Yoga, breathwork, meditation and journaling all in one course

  • Fully beginner-friendly every session guided step by step

  • Short classes designed for real, full, imperfect lives

  • Practices across movement, breath, mind and reflection

  • No equipment needed just a quiet space and an open mind

  • Lifetime access and downloadable resources

This course is for anyone ready to live a little more intentionally. To feel a little more like themselves. To build a daily practice that supports not just their health, but their whole life.

You do not need to overhaul everything. You just need to begin.

Enroll today. Begin gently. You will feel the difference from your very first session.

See you on the mat.
Shazia Omar

Who this course is for:

  • This course is ideal for people seeking a balanced, sustainable approach to health and fitness that includes physical practice, mindfulness, and lifestyle change. It suits beginners who want guided, gentle entry into yoga and movement, as well as intermediate practitioners looking to deepen their holistic practice. Busy professionals and entrepreneurs who need practical routines for stress reduction, energy management, and resilience will benefit from short, adaptable practices. Creatives and writers (including novelists) who want tools to improve focus, reduce creative blocks, and maintain physical health will find the course supportive. Wellness coaches and community leaders can adopt techniques to share with clients or groups. The course also fits those recovering from mild injuries or returning to exercise, provided they follow modifications and medical advice. Ideal learners are motivated to build long-term habits, open to self-reflection, and interested in integrating nutrition, breathwork, and mindful movement into everyday life.

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