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Yoga 401K

Well Being

Please call ahead 978-471-9750 – SEE SCHEDULE BELOW FOR FURTHER INFORMATION:

A kundalini yoga class is ongoing for Thursday evenings 6PM at Zumi’s coffee shop in Topsfield. Please call if you would like to attend 978-884-0214.

The Well Being is a holistic health organization dedicated to promoting holistic health principles:
— Honoring the whole person (mind, body and spirit) and
— Encouraging people to actively participate in their own health and healthcare.
Our intention is to maintain/promote/enhance Well Being in a calm and conscious manner through our many offerings.

What is Kundalini Yoga?

Kundalini Yoga is an ancient science or technology to awaken awareness. It utilizes breathing, mantra (sound and rhythm), mudra (hand postures), asanas (postures) and the beaming power of the mind. All this aids you to live in harmony with the inner self, i.e. the higher self. “Yoga is the union of the individual’s unit consciousness with the infinite consciousness.”…Yogi Bhajan

Kundalini Yoga is also a tool to achieve self mastery, and one of the oldest forms of human development. All yoga sets are designed to work on specific body systems, such as the muscular-skeletal, cardiovascular, glandular or reproductive system. Additionally, each set helps to balance emotional as well as mental patterns, working towards greater awareness/well being.

Kundalini Yoga strengthens the body, quiets the mind, and awakens the heart to realize your dreams, goals and aspirations!


  • Enhanced intuition
  • Emotional balance
  • Sense of well being
  • Beauty
  • Strength
  • Heightened sensory awareness
  • Heightened spiritual sense
  • Increased vitality/energy

What happens in class?

1. Tuning in with the Adi Mantra of while sitting in cross-legged position and hands in prayer pose–

Ong Namo Guru Dev Namo (3x)

This Sanskrit chant/mantra can help any time inspiration is in order meaning:
  I bow to the infinite Wisdom of the Universe; I call upon you.
  I bow to the Divine Wisdom within; I call upon you!

Chant for Protection:

Ad Guray Nameh
Jugad Guray Nameh
Sat Guray Nameh
Siri Guru Devay Nameh


I bow to the primal wisdom.
I bow to the wisdom through the ages.
I bow to the true wisdom.
I bow to the great unseen wisdom.

This mantra (also known as the Mangala Charan Mantra) clears the clouds of doubt and opens us to guidance and protection.
followed by Mantra:

Aad such, Jugaad such, haiBHAY such, Nanak Hosee BHAY such.

True in the beginning, True throughout the ages,
True at this moment, Guru and Yogi Nanak says this Truth shall ever be.

2. Warm Up Exercises a series of exercises or postures to warm up the spine and loosen the body in preparation of performing a Kriya.

3. Kriya a series of postures (asanas in Sanskrit) with intended results, the purpose of which is to transform your state of consciousness. Breathing techniques to enable the movement benefiting the entire body are employed.

4. Relaxation/Meditation There are sometimes opportunities for relaxation between postures providing awareness of the body sensations, emotions, mind thoughts and direction. Relaxation is as important as the postures. At the end of the Kriya, opportunity to consolidate these gains is provided in an extended relaxation and/or meditation that may or may not be accompanied by music or guided relaxation.

5. Song of Affirmation
May the long time sun shine upon you, all love surround you, and the pure light within you, guide your way on…(repeated twice)

Classes are 1 hour long. Please try not to eat for an hour prior to class. Wear comfortable clothing and bring a shawl or covering; mats are provided for regular classes; no experience is necessary.

Private and corporate classes may be arranged. Additionally, workshops and retreats occur throughout the year. For more detailed information, call 978.471.9750 or via email


Ingrid Miles

Ingrid Miles

IKYTA, KRI Certified Yoga and Meditation Instructor, Prenatal Yoga Instructor (Khalsa Way)

Ingrid Miles, Director and Yoga Practitioner/Instructor is registered with Yoga Alliance and a member of the International Kundalini Yoga Teachers Association (IKYTA), KRI Certified instructor including certification for Prenatal and Postpartum Yoga (The Khalsa Way) and is a licensed BreathWalk Fitness Instructor with ~30 years of experience.

She is widely traveled including Nepal and India and has practiced/studied with Vimala Thakar of India, Yogi Bhajan, Gurucharan Singh Khalsa, masters in the tradition of Kundalini Yoga, Gurmukh Kaur Khalsa (Khalsa Way), Swami Chidananda – Integral Yoga Institute and Minister Dorothea Harvey studying Comparative Religion as well as Yogi Amandeep in her second trip to India (2019).

Her professional career predominantly was in the field of Finance and Information Systems. While volunteering two (2) years as Assistant Director for Friends (Quakers) School in Ramallah, Palestine utilizing her financial and system experience, she taught yoga at the Jerusalem YMCA and in Ramallah including the Palestinian Dance Troupe. Ingrid has completed workshops in New Mexico: Women’s Camp at Ghost Ranch, The 81 Facets of the Mind, Numerology, Sat Nam Rasayan and The Miracle of Healing Hands.

She uses the process of yoga and meditation as a sacred practice and teaches intuitively from her developed understanding of the human body and psyche. She believes that happiness is your birthright independent of the circumstances of life. She came to yoga by way of a life threatening car accident that resulted in spinal injury. Ingrid has shared this sacred practice with students at New Mexico Summer Solstice, British Columbia, Israel, Palestine and Turkey in addition to Ipswich, MA leading workshops, retreats and classes.

In addition to being concerned with your well being, Ingrid is also an award-winning REALTOR and multi-million dollar top producer since 2008 thru 2019 and is available to assist you in the purchase and sale of your property. She can also be reached at or 978.471.9750. She will be happy to provide a free comparative market analysis of your property.

Steve Miles

Steve Miles

Yoga Practitioner for ~30 years…

Steve Miles, S.M., MIT, KRI Yoga Instructor. Has been a student of yoga and meditation for over 30 years. Steve provided web services consulting and consulted for major communication carriers in his professional work life. He has lived abroad since his early childhood and has enjoyed international work and travel. This has contributed greatly to his sensitivity and understanding of humanity. Steve is dedicated to being of service whether at work, at play or to his family.

He offers Men’s Yoga on a weekly basis. Like Ingrid, he is also part of the Award Winning Team Miles providing real estate services to buyers, sellers and investors. He can be reached at For business enquiries only he can be reached at or 978.884.0214

Course Schedule

Ingrid's Class Schedule

Classes at 18 Poplar St location have been suspended.  Please call Ingrid if you are interested in signing up for kundalini yoga class in other location(s). 978-471-9750

Steve's Class Schedule

Thursdays 6:00PM – 7:00PM Men’s Kundalini yoga at Zumi’s in Topsfield           
(Photo: Sikkim/India traversing prayer flags bridge)

Fee Schedule

NOTE: You must complete and submit our release form prior to attending classes!

Yoga401K is recognized by most insurance companies for wellness reimbursement; ask for receipt for reimbursement submittal.

Our Events/Retreats

Ingrid and Steve have led retreats in the White Mountains including hiking, yoga and meditation over the years. In addition to leading retreats, Yoga401K has hosted internationally known yogis leading workshops in the Ipswich area. For more details, please contact Upcoming summer workshop finds Yoga401K hosting Yogi Amandeep; see details herein:

$15 drop in for weekly offering

$100 – 8 class passcard for weekly offering

$60 – Private Lesson

Change Your Breath – Change Your Life cancelled due to Covid-19

Change Your Breath – Change Your Life cancelled due to Covid-19

Boone Hall, 31 County Street; Ipswich, MA
Thursday, July 16th , 2020 * 6:30 – 9 pm

With Internationally Recognized Workshop Leader: Yogi Amandeep Singh* M.Sc( Aust), MA (UK), B.Sc Hons (UK) is a counselor by profession and an accomplished yogi, having studied in depth many yogic traditions in India. He is a Kundalini Yoga Teacher, a scholar with Kundalini Research Institute of USA, a KRI Professional Teacher Trainer, and a teacher of Eastern Spirituality.

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My wife and I live and have our business and small manufacturing facility on the grounds of a wonderful spiritual community in Millis Massachusetts USA about a 50 minute drive, southwest of Boston. Classes are offered here in yoga and meditation, healing, humanology and a lot more. I'm Jot (pronounced Joat - 'rhymes' with boat) Singh Khalsa and my wife and I have been part of this community...

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Gurucharan (Past event)

Gurucharan (Past event)

Gurucharan Singh Khalsa has practiced and taught Kundalini Yoga and meditation for 40 years, and studied directly with Yogi Bhajan. He is a psychotherapist, teacher, writer and world recognized expert in Kundalini Yoga as taught by Yogi Bhajan.

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Jot Singh Khalsa “Prosperity” (Past event)

Jot Singh Khalsa “Prosperity” (Past event)

Do you want opportunity and prosperity to ‘come knocking’? Experience how the Kundalini Yoga Kriya, meditations, mantra and affirmations we will do in this class will begin to align your mind and energies for a ‘success cycle’.

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Sadhana Chants – Sat Bir Singh Khalsa, Phd (Past event)

Sadhana Chants – Sat Bir Singh Khalsa, Phd (Past event)

The major focus of my research interest lies in the field of Mind-Body Medicine. Specifically, I am interested in the evaluation of the clinical effectiveness and basic psychophysiological mechanisms underlying the practice of yoga and meditation techniques. These behavioral techniques include specific manipulations of respiratory frequency and tidal volume, maintenance of body postures and...

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Ingrid F. Miles, IKYTA, RYT, KRI Certified
Director, Yoga401K

Kundalini Yoga & Meditation Instructor, Licensed BreathWalk Instructor, Spiritual Counselor, Yoga Therapist
978.471.9750 (voice/text)

Stephen B Miles
Kundalini Yoga Instructor

978.884.0214 (voice/text)