Keep Going
Yoga for Persevering Through Setbacks and Seasonal Slumps
How are you?
How often are you asked that question? Probably a lot, How are you? has become more of a way to greet each other. But when was the last time you truly asked yourself that question? When was the last time you took a moment for yourself, and really listened to your answer?
If it’s been a while, take that moment now. Pause. Ask yourself: How am I? Then reflect. What came up for you?
The last time I had this check in with myself, all that came up for me was uncertainty. I just felt unsure, about everything.
I doubted my work and if it mattered, or had any real value. What I want is to help people, but I wasn’t sure if I was really doing that. In my personal life, the things I truly wanted felt so far away from me that I feared I’d never reach them. I took time to reflect on where I was, where I wanted to be, and what I needed to do to get there. But every plan I made only made me feel more doubtful. Every step forward left me feeling more lost than before.
“The best way to overcome fear is to face with equanimity the situation of which one is afraid.”
So what do you do when you’re afraid, when doubt creeps in, when you feel lost? keep going.
Not blindly. Not recklessly. But with intention. With wisdom. With every resource available to you. If prayer is part of your life, pray and ask for guidance. If there are people in your life that you lookup to, seek their counsel. Reflect on it all, and let that determine your steps, but don’t stop. Keep going.
“Action is movement with intelligence. The world is filled with movement. What the world needs is more conscious movement, more action.”
Put in the time, the thought, the care. Apply wisdom to your plan, adjust as needed, but whatever you do don’t give up. Keep going.
Some of the greatest struggles come when we are closest to a breakthrough. It is in the hardest moments that we must dig deeper than we ever have before. When you’ve been fighting through challenges for so long, it can feel hopeless like none of it matters, that we’re destined to fail. But setbacks aren’t the end. They’re fuel.
Muhammad Ali said it best:
"Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even."
When things get tough, when you feel defeated, search deep within yourself for that extra ounce of power you need for the moment when you need to dig deeper than ever before.
We do this in yoga, not just to master a pose, but to access a deeper part of ourselves, to understand ourselves more fully. And we do this in life to go places we’ve never been, to do things we’ve never done. Because that’s where our dreams live, just beyond the edge of what feels possible.
Don’t give up on your hopes or your dreams. Even when they seem out of reach, even when doubt whispers that it’s impossible, keep going. You may be closer than you think.
This isn’t a call to take blind action. This is a call to use everything available to you prayer, wise counsel, intuition, ambition, reason, and faith to move forward to where you’re destined to be.
“Of the two aspects of asana, exertion of our body and penetration of our mind, the latter is eventually more important. Penetration of our mind is our goal, but in the beginning to set things in motion, there is no substitute for sweat.”
The Practice
This practice begins with quiet stillness—grounded, yet active. Because preparation isn’t passive. Even in stillness, we commit. We let that drive settle into us, so that when the work gets harder, we’re ready—not just physically, but mentally.
The dynamic action of this sequence builds the energy needed to move forward. Repeating modified Sun Salutations strengthens endurance, and though it may feel difficult at first, effort transforms into momentum. Strength builds. Doubt fades.
By the time we return to a challenging pose, we meet it with greater awareness, flexibility, and confidence—not just mastering where we are, but preparing for what comes next.
This sequence is perfect as a morning energizer or a mid-day reset after long hours of sitting. Let it remind you: perseverance isn’t just about pushing through. It’s about building the energy, resilience, and clarity to continue.
So when things feel impossible, when doubt creeps in, when you’re not sure if you can take another step—pause, breathe, listen…
And then, keep going.
Adho Mukha Virasana (Forward Hero’s Pose)
How It Helps
This pose brings balance—your outer body remains engaged and alert while the inner body becomes quiet and calm. The legs stay grounded, the arms extend to lengthen the spine, and the head rests to encourage stillness. This harmony between effort and ease reminds us that even in moments of pause, we are still moving forward.
How to Practice
Come onto hands and knees. Take your knees wider than your hips and bring your big toes together.
Sit your hips back toward your heels.
Extend your arms forward, keeping your hips grounded.
Rest your forehead down, allowing the spine to lengthen.
Stay for 30 seconds to a minute before transitioning to the next pose.
2. Adho Mukha Svanasana (Downward- Facing Dog Pose)
How It Helps
This pose builds on the last one, requiring more strength and engagement from the arms and legs while deepening the stretch of the spine. The arms and legs stay fully extended, yet the head and neck remain relaxed—an important reminder that we can hold strength and softness at the same time.
How to Practice
From Child’s Pose, lift up onto hands and knees, keeping the same hand placement.
Tuck your toes under and lift your hips toward the ceiling.
Straighten your arms and legs, lengthening through the spine.
Let the head and neck relax as you press your thighs back.
Hold for 15-30 seconds before moving on.
3. Tadasana (Mountain Pose)
How It Helps
Tadasana encourages strong, confident posture by grounding the legs, lengthening the spine, and opening the chest. It helps improve balance, stability, and body awareness.
How to Practice
Stand with feet together (or slightly apart for comfort or support).
Press your heels down to engage your legs.
Lengthen through the sides of your body.
Roll your shoulders back to open your chest.
Raise your eyes to eye level to keep your head and neck aligned.
Hold for 15–20 seconds before moving to the next pose.
4. Urdhva Hastasana (Upward Arms Pose)
How It Helps
This pose creates lightness and space, helping to free the spine from restriction. Without the weight-bearing challenge of the previous postures, you can fully expand, creating openness in areas that often feel tight—like the lower back, neck, and shoulders.
How to Practice
Stand with your feet together, or hips-width apart if needed for balance or comfort.
Press your heels into the floor to activate the legs.
Raise your arms overhead, stretching through the sides of the body.
Hold for 15-20 seconds before transitioning.
5. Utkatasana (Intense/ Fierce Pose)
How It Helps
Here, the lift of the spine is challenged as the legs bend, creating a dynamic contrast between upward and downward movement. This strengthens the legs while keeping the chest lifted, reinforcing perseverance—learning to stay steady even when things feel intense.
How to Practice
From Upward Salute, deepen the stretch in your arms.
Bend your knees, keeping your weight in your heels.
Keep the chest lifted as you hold for 10-15 seconds before moving on.
6. Uttanasana (Intense Stretch Pose)
How It Helps
Now, the focus shifts from the arms to the legs. This pose deeply stretches the hamstrings while encouraging release in the spine. The intensity of this stretch mirrors the effort required to push through challenges—sometimes it’s uncomfortable, but it brings greater freedom in the end.
How to Practice
From Chair Pose, fold forward, keeping the knees slightly bent at first.
Place your hands on the floor or blocks.
Gradually straighten the legs as much as possible, lifting the hips.
Hold for 10-15 seconds.
7. Urdhva Hastasana (Upward Arm Pose)
How It Helps
Returning to this pose from a lifted position, rather than starting from standing, brings a sense of expansion and newfound lightness. This transition symbolizes growth—after facing challenges, we rise stronger and more open.
How to Practice
From Uttanasana, press through your heels and lift your arms as you stand up.
Stretch tall, feeling the length in your spine.
Hold for 15-20 seconds before moving to the next pose.
8. Tadasana (Mountain Pose)
How It Helps
Tadasana encourages strong, confident posture by grounding the legs, lengthening the spine, and opening the chest. It helps improve balance, stability, and body awareness.
How to Practice
Stand with feet together (or slightly apart for comfort or support).
Press your heels down to engage your legs.
Lengthen through the sides of your body.
Roll your shoulders back to open your chest.
Raise your eyes to eye level to keep your head and neck aligned.
Hold for 15–20 seconds before repeating the sequence 3-5 times.
9. Adho Mukha Svanasana (Downward- Facing Dog Pose, Again)
How It Helps
Returning to Downward Dog, you may notice a difference from your first round. The body feels more open, the spine more lengthened, and the effort more easeful. This moment reminds us that persistence leads to progress—what once felt difficult now feels lighter.
How to Practice
Come to hands and knees, then lift into Downward Dog.
Engage the arms and legs, but allow the head to relax.
Hold for 20-40 seconds before moving on.
10. Setu Bandha Sarvangasana (Bridge Pose with Support)
How It Helps
After all the work, this pose offers a deep opening for the front body, supported by both the chosen prop and the strength of your back. It symbolizes how our personal efforts not only uplift us but also allow us to extend love and support to others.
How to Practice
Lie on your back with knees bent and feet hips-width apart.
Press into your feet to lift your hips and place a block or books underneath for support.
Rest into the support, opening the chest.
Hold for 1-2 minutes.
11. Savasana (Final Rest/ Corpse Pose)
How It Helps
True perseverance isn’t just about pushing forward—it’s also about knowing when to rest. Hard work and dedication matter, but so does taking time to recover. This final rest reminds us to pause, acknowledge our progress, and prepare for what’s ahead.
How to Practice
Lie down with arms and legs extended.
Allow the body to fully relax.
Stay here for 3-5 minutes, letting everything settle.
“When you are practicing, do not just do that for the sake of doing. Learn to reflect while you are practicing. Make your mind and brain observe and relearn what you are doing. Doing is mechanical; learning is dynamic.”
Reflections on Practice
This practice is about momentum, building energy, sustaining effort, and knowing when to pause. When we push past what’s comfortable, we develop endurance, drive, and resilience. Over time, what once seemed impossible becomes second nature.
Whether you’re pursuing a personal goal, a career ambition, or simply trying to stay present for your loved ones, perseverance matters. Not just because we’ve come too far to turn back, but because the effort itself shapes who we become. And when we finally reach that goal, we rest—not to stop, but to recharge for the next journey ahead.
I hope this sequence energizes and supports your practice. Keep going. You’ve got this.
This class breaks down the foundational stages of Sun Salutations, guiding you step by step through the opening poses. While we don’t complete the full sequence, this practice focuses on building a strong base- helping you develop alignment momentum, and breath awareness. Sun Salutations not only open the shoulders, hips, and hamstrings but also cultivate drive and perseverance, supporting both your yoga practice and daily life.