The Kundalini Yoga method for modern professionals
Bye Bye Stress
Find your centre. Regain your clarity. Lead with awareness.
Work is demanding enough. Take nine minutes to pause, reconnect with your body, and create space between pressure and your response.
Discover practical Kundalini Yoga micro-practices you can use right at your desk, in your work clothes, without a yoga mat.
- 9 MIN
- Short, practical micro-practices.
- 40 DAYS
- A structured opportunity to build a consistent practice.
- 0 MATS
- Practice at your desk, in your work clothes.
Free interactive practice
Your meeting with yourself
Nine minutes to pause, reconnect with yourself, and return to your workday with greater awareness.
Step 1 of 8 · 9-min signature
Press begin when you are ready
10:30 remaining in this practice
A soft chime marks each new step.
Now · 1:00
Wave away the stress
- Bend your right arm, palm facing down in front of you.
- Move the forearm quickly up and down, between nose and navel.
- Focus on the centre of your chin.
Adapt it: Move at your own speed. A slower, steady pace works too.
All steps
1. Wave away the stress1:00
2. Add a fist2:00
3. End and prepare0:45
4. Bounce two balls3:00
5. End this part0:15
6. Rest at the heart2:00
7. Stretch up1:00
8. Closing0:30
Move gently and within your own limits. Stop or modify any movement that causes pain or discomfort. These practices are not a substitute for medical advice; if you have a health condition, injury or are pregnant, check with your doctor first.
The NineMinMax® method
Small pauses. More conscious working.
NineMinMax® turns traditional Kundalini Yoga exercises into short, structured sessions for the working day: a minimum of your time, at your desk. Five core techniques help you pause, notice what happens in your body, and practise responding to the demands of your work more consciously.
Posture
A long, upright spine on your chair, so you sit alert and at ease.
Breath
Slow, deep breathing through the nose as an anchor during busy moments.
Sound
Using your voice or a simple sound to bring attention back to the present.
Focus
A fixed point of attention that steadies a busy mind.
Tension & relaxation
Briefly tensing and then releasing muscles, so you notice where you hold stress.
The book
Relax in an unrelaxed world
Bye Bye Stress translates traditional Kundalini Yoga practices into concise, practical sessions for modern professional life. Choose a session according to the challenge you are facing that day, and do it at work, between your daily activities. No previous yoga experience needed.
- Foreword by Rinco van der Baan, Entrepreneur of the Year
- KRI Seal of Approval · Based on Kundalini Yoga as taught by Yogi Bhajan®
- Available inEnglishNederlandsDeutsch日本語 · soonFrançais · soon
Inside the book
Nine thematic sessions
Every session follows the same structure, so it quickly becomes a familiar routine. At its heart: nine minutes, in three parts of three minutes.
Bye Bye Stress
Releasing Tension and Finding Space to Respond
The flagship session. Vigorous arm movements followed by stillness, to shake off tension and come back to yourself. This is the practice you can try above.
Be Healthy
Energy, Movement and Body Awareness
Work-Life Balance
Boundaries and Closing the Workday
Divine Leadership
Clarity, Intuition and Conscious Decisions
Working Women
Wellbeing and Resilience at Work
Communicate
Conscious Speech and Active Listening
Discover Your True Identity
Authenticity and Self-Trust
Becoming Prosperous
Shifting from Scarcity to Opportunity
Happiness
Joy and Fulfilment in Daily Work
The 40-day practice
Make space for a more conscious workday
In the Kundalini Yoga tradition, practising for 40 days in a row is a classic way to make a new practice your own. It gives you a clear commitment, a daily rhythm, and time to notice what changes for you.
Areas to explore in your practice
- Creating space before reacting to pressure
- Practising focus and prioritisation
- Becoming more aware of physical tension
- Bringing more intention to communication
- Building short recovery moments into your day
- Reflecting on your values and leadership
What readers say
“I love my work but I needed to be able to handle the stress better. Thanks to Sat Kirtan’s book placed next to my computer, I am regularly reminded to take a break from the hustle of the day and give myself a moment for me. I am now much more productive and focused, and I sleep better. That’s a blessing!”
“I love the excellence of the layout and the simplicity of the content. I’ve been doing Kundalini Yoga for 47 years now and this is the first book, that whoever picks it up, is inspired to start practicing right away.”
“These powerful meditations have been proven therapeutically to significantly reduce insomnia, anxiety and depression. In my own medical practice I have seen the positive effects of these regular yoga practices for patients suffering from cancer and heart and spinal conditions. I fully recommend them to you today.”
Testimonials describe personal and professional experiences. They are not scientific evidence that this programme treats any medical condition.
Corporate programmes
Bring Business Yoga into your company
Small pauses. More conscious ways of working.
Your people don’t need another presentation about stress. They need practical ways to pause, notice what’s happening in their body and mind, and choose how to respond.
NineMinMax® Business Yoga brings short, accessible Kundalini Yoga practices into the working day — at a desk, in ordinary work clothes, without a yoga mat.
Stage 1
Introductory workshop
Introduces the five core techniques and lets participants experience practical micro-practices.
- For
- Teams and managers who want to experience the method first.
- Participants take away
- A first set of micro-practices to use at their desk straight away.
- Format
- 45 minutes · online or live
€29 online / €39 live per person
Plan an introductory workshop →Stage 2
Five-week foundation
Develops practical skills through repeated sessions, group accountability and workplace scenarios.
- For
- Teams ready to build the practice after the introduction.
- Participants take away
- One core technique per week, practised until it becomes familiar.
- Format
- 5 weekly sessions of 1 hour
€125 online / €225 live per person
Ask about the foundation →Stage 3
Regular classes
Creates a sustainable rhythm of conscious pauses and wellbeing practice.
- For
- Teams that completed the foundation.
- Participants take away
- A recurring, shared moment of practice in the working week.
- Format
- Recurring, online or in-company
Custom team retainer
Discuss regular classes →Stage 4
Nine masterclasses
Nine different masterclasses, one per theme of the book, from work-life balance and leadership to communication and prosperity.
- For
- Teams and leaders who want to work in depth on one theme.
- Participants take away
- In-depth practice and reflection on the chosen theme.
- Format
- 2.5 hours each · individually or as a package
Price on request
Ask about masterclasses →
Live Workshop Investment Calculator
Estimate your team’s programme
Estimated Investment
Includes Introductory Workshop (45 min) for 15 participants (Online) at €29 per person.
Request this workshop quoteAll stages are available online and in-company. VAT, minimum group size and any travel costs are confirmed in your quote.
Corporate value
What it brings to your team
Individual practices complement, rather than replace, organisational action on workload, autonomy, management and working conditions.
Organisations that worked with NineMinMax®
ING · Hogeschool van Amsterdam · Universiteit Twente · KWF · De Haagse Hogeschool · De Jong & Partners Advocaten
- More awareness of physical and mental tension
- Practical ways to pause during demanding workdays
- Opportunities to practise active listening
- More conscious responses in difficult conversations
- Healthier reflection on boundaries and working habits
- Shared moments of practice that can support team connection
Informal reflection tool
Workplace wellbeing self-check
Explore six factors that shape your experience of work. For each statement, choose a number from 1 (not at all) to 10 (completely).
Your reflection appears here
Move the sliders, then select “See my reflection”. You will see a score per factor, the areas that may deserve attention, and practical suggestions.
Meet the author and pioneer
Sat Kirtan Kaur Khalsa
- ThenWorking at the head office of a financial institution, she knew the demands and pressure of corporate life from the inside.
- RSISevere repetitive strain injury in her wrists and arms forced her to take a leave of absence.
- YogaShe discovered Kundalini Yoga and started to recover her health and balance.
- 2005She completed her Kundalini Yoga teacher training in Amsterdam.
- OfficeOne rainy evening she taught her colleagues in the office. Everyone left in total peace — the seed of Business Yoga.
- 2008She developed NineMinMax® Business Yoga, later captured in the book Bye Bye Stress.
Free printable guide
Sun salutation on the chair
Wake up your whole body in a few minutes, at your desk and in your work clothes. 16 illustrated movements from the session Be Healthy in Bye Bye Stress.
- 1Cover
- 2Before you start, with an overview
- 3Movements 1–8, step by step
- 4Movements 9–16, step by step
- 5Reflection and next steps
Plan your workshop
Let’s talk about your team
Send a short enquiry and Sat Kirtan will reply personally. Prefer to talk first? Book a virtual cup of tea.
Book a virtual cup of teaOr email info@kundaliniyoga.work · +31 6 445 58 981