Susan Baetge, a long time dancer who discovered yoga back in her college days, has brought yoga within the reach of local residents.
Baetge said the number of individuals interested in yoga has grown over the past few years.
“More and more are trying it and finding the benefits for their bodies and minds,” she said.
“As more yoga teachers are arriving on island, there are more options as to yoga styles allowing people to find the right fit for them,” Baetge said.
She said that majority of the yoga attendees are females ranging from 30 to 60 years old, but more males are getting interested. She said the ratio now is one male to six females.
Benefits of yoga
Baetge said yoga is accessible to any age and physical body.
“It is important to respect your body where it is at and know what with perseverance it will change,” Baetge said.
Yoga benefits include lowering blood pressure, improved strength, balance, concentration, toning, flexibility, a peaceful mind. It helps with depression, and sadness as well as other physical ailments. In pregnancy it builds strength and stamina needed in delivery as well as afterwards.
“Most physical restrictions can be aided with props and modifications so that all can benefit. It can also be an aid to sports — improving your performance in soccer, basketball, and running,” Baetge said.
“I would encourage you to try the different types of yoga we have offered in Saipan in order to find the one that fits you best. Always let your teacher know if you are a beginner, have any physical problems, like injuries, or if you are pregnant or have recently had a child,” Baetge said.
During your first yoga class, it is best to rest often and to watch others as you familiarize yourself with the postures.
“Remember there is no comparison as each person is at a different place in their yoga journey as well as each body is made differently,” she said.
Yoga encompasses not only the physical body but the mind as well.
“Give yourself at least 10 classes to be able to see the benefits mentally and physically,” Baetge said.
She is encouraging women who are pregnant to join the prenatal class that is specifically geared towards their needs.
Marianas Health Services is also offering yoga and Pilates classes and they will soon coordinate yoga schedules.
Baetge said they are also offering “back into fitness” for stroke and back pain patients where they do Pilates and balance work every Monday, Wednesday and Friday from 11:40 a.m. to 12:30 p.m.
Pilates is from 5:30- to 6:30 p.m. on Tuesdays and Thursdays and from 8:30 to 9:30 a.m. on Saturdays. Yoga classes with Kim P are held on Fridays from 5:30 to 6:30 p.m.
Baetge said they will be coming up with more classes soon.
Baetge and the rest of the yoga instructors express their thanks to Brilliant Star for donating the space they are using to offer affordable classes to the community.
“Our yoga efforts are about offering the joy of yoga, not making money and without the schools community based principles we would not be able to do that,” Baetge said.
Teaching yoga along with Baetge are Michelle Rogow from San Francisco whose focus is on core, stability and back care, Goeril Hagen from Norway and the first of Moksha Yoga on Saipan, and Jai-jagdesh kaur Khalsa from Silicon Valley, California who teaches the “Fundamentals of Kundalini Yoga and Survival Kit- Meditations and Exercises for Stress and Pressures.”
All classes are held at Brilliant Star School on Navy Hill.
Class Descriptions
There are several kinds of yoga being taught at Yoga Wave to suit the different needs of each individual.
Yoga Wave Saipan offers Ashtanga Yoga which involves a progressive series of posturesto improve circulation, a light and strong body, and a calm mind; Bhakti Yoga which refers to the yoga of love and devotion and involves a flowing sequence of poses and movements between body, breath and heart, the prenatal yoga to help women build strength, and stamina needed for labor as well as releasing any uncomfortable feeling due to the pregnancy; Kundalini Yoga which is meant to enhance the nervous system, glands, mental faculties, balance the chakras; Moksha Yoga which involves a series of poses taught in a heated room; and Bikram Yoga, a traditional, no-nonsense hatha yoga class uniquely designed to restore proper function to every area of the body.
Bikram yoga is considered a complete workout as challenging as you want it to be.
Baetge the CNMI Women Infants and Children’s clinic does not sponsor prenatal yoga but endorses it. Mothers who qualify for WIC can get special rates if you bring your WIC folders to class.
Fees are reasonable, but there are a couple of donation based yoga classes where participants can drop in
For more information, email
[email protected] or call 483-7834.
Yoga Class Etiquette
1. For newcomers, here are some yoga etiquettes for you to go over:
2. Turn your cellphone off or on silent mode.
3. Come a few minutes early to get settled and be ready to begin on time.
4. Tell the instructor if you are: pregnant, recently had a baby or surgery, have pains or injuries in any part of the body, or if you know you are leaving early.
5. If you are late come in quietly.
6. If you need to leave early, take a few minutes of shavasana and then quietly depart.
7. During class refrain from comments, private conversations, etc. It’s okay to ask a short question about positioning, but save big questions for after class.
8. Remember that in yoga there are no comparisons between yourself and others. We are all at different points in our yoga journey. Respect your body where it is at each day.
9. Listen to your body, know when you need to take a rest and when you can safely push your limits.
10. Please don’t attempt difficult postures during your first class. Take the opportunity to watch.
11. Headstand and shoulder stand should not be attempted during your first class.
12. Beginners, please take a moment to watch others if you are unsure of the posture.
13. Be respectful of your instructor and follow their guidance. Refrain from doing your own postures (unless modifying due to pregnancy or injury), as it will cause confusion to other participants.
14. During lying down postures, turn so that your feet face away from the front of the room.
15. Please wipe your mat down if using a studio mat, before returning it.
