The Upside: Invested in Wellness with Jessie Sarafian – August 12, 2026
Flow through a series of energizing Sun Salutations designed to warm the body, build strength and create rhythmic connection between breath and movement. This class is perfect for cultivating heat and grounding your practice.
We believe that healthy finances go hand in hand with mental and physical well-being. Join Fidelity’s Jessie Sarafian weekly for an engaging wellness series that will help you stay ahead by exploring topics like yoga, nutrition, meditation and much more.
Transcript
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Subtitles have been AI generated
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Hello, and welcome to Invested in Wellness.
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I'm Jessi Serafian. So today is all about sun salutation.
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So sun salutations are a great rhythmic flow that connects our
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movement with our breath.
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It helps generate heat in our body, helps ground our practise.
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So we're gonna be flowing for the entire class.
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So listen to your body, take breaks when you need to, and let's get started.
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So let's come into a comfortable seated position to start.
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We'll just ground down here, settle in our space.
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Rest your hands on your thighs, closing the eyes.
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Sitting up nice and tall, take a deep breath in.
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Exhale, let it out.
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From here, inhale, reach the arms up.
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Inhale, lift your fingers, extend your palms up towards the floor,
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and drop your shoulders.
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Take a deep breath in, and then exhale,
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stretch towards the right.
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So your left shoulder's opening, gaze is forward.
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Inhale to centre.
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Exhale, stretch to the left.
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Inhale to centre, and then exhale, release.
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We're gonna come into a gentle twist, left hand on the outside of your right
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knee. Right hand comes behind you.
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Inhale, lengthen, sit up tall, and then, exhale, twist towards the
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right.
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Gazing over your right shoulder for one,
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two, three,
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four, and five.
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Unwind, come back to centre.
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Inhale, reach the arms up.
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And then exhale, twist to the left.
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Right hand outside of your left knee.
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Left hand comes behind you. Inhale, sit up tall.
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And exhale, finding your twist here for one.
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Two, three, four,
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and five. Unwind, come back to centre, inhale, reach the
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arms up and exhale hands together in
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front of your heart. And from here, we're going to slowly stand up
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And we're going to make our way at the top of our mat.
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So separate your feet, hip width apart, root down through
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your heels, stand up nice and tall, reach up through the crown of the head.
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Inhale, reach the arms up.
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As you exhale, hinge from your hips, fold forward.
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On an inhale, come up halfway, lengthen the spine.
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As you excel, bend your knees deeply, bring your hands to the ground, you're
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gonna step back into plank.
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Take an inhale in plank. And as you exhale, you're going to drop your knees,
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shift forward, hug your elbows in and come all the way onto your belly.
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Point your toes back, keep your hands by your side ribs, elbows drawing in,
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push into the tops of your feet, and then lift up into a baby Cobra
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and exhale lower down.
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Curl your toes under. You're going push back onto your heels just for a breath.
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And then slowly come up, downward facing dog.
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So that is a full sun salutation.
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So that was modified.
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So feel free to do it that way by lowering
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your knees, coming onto your belly,
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coming up into a cobra.
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We'll do that one more time and then I'll take you through a full variation.
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So you're gonna lift your heels up high, look forward, bend the knees, either
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lightly hop or step to the top of the mat.
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Inhale, come up halfway.
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Exhale and fold.
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Inhale rise up to stand reaching the arms up exhale
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hands together in front of your heart so moving on
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together. Inhale reach the arms up exhale fold
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forward inhale come up halfway
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exhale bend your knees hands down step back into plank
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Drop your knees, shift forward, lower all
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the way down. Point your toes back, inhale, cobra, lift the
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heart.
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Exhale, soften, push back onto your heels
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and back, downward facing dog.
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So if that feels comfortable for you, you can flow with
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that sequence.
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If you want more of a challenge, we're going to add on now.
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So lift your heels up high, look forward, bend the knees, step or hop, top of
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the mat. Inhale come up halfway, exhale
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fold.
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Inhale rise up to stand, palms come
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together, exhale, hands to your heart.
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Inhale reach the arms up, exhale forward.
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You can bend your knees as much as you need to, inhale come up halfway.
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Thanks. Exhale, bend your knees deeply, hands down, step back
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into plank.
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This time, stay in your plank pose, legs are straight.
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You're gonna slowly shift forward, hug the elbows in, chaturanga.
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Inhale, upward facing dog, lifting the heart,
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shoulders back, and then exhale over your toes, downward facing
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dog. Let's take five deep breaths here in downward
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facing dogs, or you can drop your knees rest, child's pose.
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Next one.
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Two.
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Three.
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Four, and five. Lift your heels up high, look forward, bend the knees,
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step or hop, top of the mat.
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Inhale, come up halfway.
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Exhale and fold.
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Inhale, rise up to stand.
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Palms come together. As you exhale, come right back into your fold,
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moving with your breath.
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Inhale, comes up halfway, Exhale, bend your knees, palms
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down, step back into plank, lower Chaturanga, hug your elbows in.
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Inhale, Cobra or Upward Facing Dog, and exhale back,
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Downward Faced Dog.
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Breathing here for one.
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To Three.
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Four, and five.
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Lift your heels up high, look forward, bend the knees, step or hop, top of the
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mat. Inhale, come up halfway.
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Exhale and fold.
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Inhale, rise up.
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Exhale, fold forward, moving with your breath.
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Inhale, come up halfway.
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Exhale, bend your knees, palms down, step back, plank.
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Exhale, lower.
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Inhaling up and exhaling back.
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Find your breath and listen to your body.
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You can always take a break if you need to.
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A few more breaths.
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Then lift your heels up high, look forward, bend the knees, step or hop, top
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of the mat. Inhale, come up halfway.
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Exhale, fold.
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This time you're gonna bend the knee. Inhale, sweep the arms up and you're
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going to come into chair pose.
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So imagine you're sitting into a chair.
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Feet together, heels together, thighs together.
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Tuck your tailbone under, lengthen the spine, reaching the arms out.
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So you're gunna bend the knees, sink the hips.
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Find your breath.
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And then straighten your legs fold forward.
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From here take a deep breath and come up halfway.
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As you exhale bend your knees deeply you're going to step back with your left
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foot coming into a high lunge reaching the arms up.
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Bending into that front knee.
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Take a deep breath in.
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From here open up into warrior two.
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Inhale, reverse.
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And then exhale, windmill your hands to the mat, stepping back plank,
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exhale, Chaturanga.
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Inhale, upward facing dog, exhale back,
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downward facing dog.
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Take a deep breath in, deep breath out.
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Lift your heels up high, look forward, bend the knees, step or hop, top of the
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mat. Inhale, come up halfway.
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Okay? Accel full.
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Bend the knees, inhale, chair pose, and hold.
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Stay with your breath.
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Bend the knees, sink the hips a little bit more.
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Straighten your legs, fold forward.
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Inhale, come up halfway.
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Exhale, bend the knees, plant the palms, step back with your right foot.
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Lunge on the left side, reaching the arms up.
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Inhale, exhale, open up, warrior two.
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Inhale reverse, exhale windmill
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your hands to the ground, stepping back plank, lower
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chaturanga. You can come all the way onto your belly if you need to.
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Inhale cobra or up dog and exhale
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back downward facing dog.
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Take a deep breath in.
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Deep breath out.
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I'm gonna do that flow one more time on each side.
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Lift your heels up high, look forward, bend the knees, step or hop, top
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of the mat. Inhale, come up halfway.
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Exhale, fold.
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Bend the knees. Inhale, chair pose.
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Sink low and hold, one.
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Two.
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Three.
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Four and five, straighten your legs, fold forward.
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Inhale, come up halfway.
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Exhale, bend your knees deeply, hands down, step back with your left foot.
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High lunge with that right foot forward, inhale, rise up.
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Exhale, Warrior II.
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Inhale, reverse, exhale,
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release, stepping back, flowing through your vinyasa.
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Meeting back and downward facing dog, find your breath.
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Lift your heels up high, look forward, step or hop, chop at the mat,
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inhale, come up halfway, exhale fold,
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bend the knees, chair pose, five breaths,
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one, two,
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three.
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Four and five, straighten your legs, fold.
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Inhale, come up halfway.
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Exhale, bend your knees, hands down, step back with your right foot.
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Lunge on that left side, inhale, rise up.
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Exhale, warrior two.
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Inhale, reverse, exhale, release,
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hands down, stepping back, flowing through.
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Coming down if you need to.
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Downward facing dog, meeting here.
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Notice your breath.
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Even out your inhales and your exhales and then altogether
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let's drop our knees.
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Come into child's pose, big toes together, knees wide.
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This time you're going to bring your arms alongside your body and soften
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the head.
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Gently rock from side to side, some massaging here into your
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low back.
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From here, reaching your arms straight out in front of you.
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You're gonna come up onto all fours.
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Bring your knees so they're closer together.
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You're going to shift your weight to your left hand.
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Inhale, reach your right arm up.
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And then as you exhale, swing your right arm under your left,
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palm facing up, coming down onto your right shoulder.
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With that left hand, slowly come up, switching sides.
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Left arm rises, inhale.
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And exhale, swinging your left arm under your right.
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Palm facing up, coming down onto that left shoulder.
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And slowly pushing back up.
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You're going to make your way onto your back.
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Knees are bent.
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Feet are hip width apart, toes are pointing forward.
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Bring your hands by your side, push into the soles of your feet and you're
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gonna just lift your hips up, coming into a bridge pose, knees
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drawing away from you, chin away from your chest, lifting
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up. And then as you exhale, slowly lower
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down.
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We'll do that four more times.
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Inhale, come up into bridge.
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Exhale lower.
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And nice and slow, inhaling up.
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Exhale down.
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Inhale up.
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And exhale down.
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This time we're gonna add the arms.
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So as you inhale, you're gonna lift the hips.
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At the same time, reach the arms up and over your head.
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And then exhale, hips come down, arms
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by your side.
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Two more like that, inhale.
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And exhale lower.
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One more time, inhale, lift the hips, reach your arms up and
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over your head.
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And exhale, lower down,
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arms by your side.
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From here, hug your knees into your chest, rock
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side to side.
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Hug that left knee in, extend your right leg all the way down onto the
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floor.
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Take a deep breath in and exhale, pull
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that left me in closer.
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Right hand on your left knee, left arm out to the side, come into a gentle
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twist, bringing that left over towards the right.
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Soften your left shoulder down.
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And then coming back up to centre, switching legs.
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Left leg down, right knee in, inhale and
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exhale, pull it in.
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Left hand on your knee, right arm out to the side, bringing
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that right knee over towards the left,
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softening your right shoulder.
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And then coming back up to centre, extending
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both legs out onto the mat, separating your feet wide,
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arms alongside your body, palms facing up, coming into
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final relaxation, Shavasana.
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Melting down into the mat, soften
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from the crown of the head all the way down to your feet.
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Slowing down the breath.
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So staying lying down.
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I'll read today's meditation by Melody Beattie's Journey to
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the Heart.
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Practise forgiveness.
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Is there someone we're judging, censoring?
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If we look more closely, we'll see that when we blame others, we're chastising
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ourselves as well.
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If we're honest, really honest, we can see that often what upsets us
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is something similar to what we ourselves do.
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Other people can be mirrors of our own behaviour.
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Yes, there are times when another person does something absolutely outrageous
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and we can stand there, hands on hips saying, I've been wrong.
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I can't understand how anyone could behave that way.
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But often, if we're honest, we really can understand we have behaved
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that way too.
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Practise forgiveness, judgement without forgiveness causes us
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to feel isolated, separate and apart, causes us judge
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ourselves in the same way.
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Discover how much better you feel when you forgive others.
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Find out how much you feel better when you forgive yourself.
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So just take a moment here.
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To bring your attention back into the space.
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Move all your fingers, your toes.
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Bring small movements back into the body.
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Bring your legs together. Reach your arms up and over your head.
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Take a deep stretch out through your fingers out through you toes.
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Get nice and long. Take a big breath in.
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Open the mouth, let it go.
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Bend your knees. Place your feet on the mat.
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Gently roll over onto your right side.
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Staying here for a moment.
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And then slowly pushing yourself up, coming into
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a comfortable seated position at the top of your mat.
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Palms together in front of your heart, sitting up tall.
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Taking this opportunity to thank your body for the work that you did today.
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Thank you for practising and sharing your energy.
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Have a wonderful day. Namaste.
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Thank you so much. See you next time.
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Take care.
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Thanks for listening to, or watching,
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