The Upside: Invested in Wellness with Jessie Sarafian – August 5, 2026

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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 Justy Serafyan. So today is all about the core.

 

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I'm gonna take you through some mindful movements to strengthen our abdominals,

 

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our obliques, and our lower back.

 

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This is perfect for all levels and I will offer modifications

 

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throughout. So just listen to your body.

 

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So let's start lying down on our back.

 

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Extending your legs all the way out from

 

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here, you're going to rest your hands on your belly.

 

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And begin to take deep inhales and exhales in and out

 

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through your nose.

 

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Soften your shoulders.

 

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Soften into your back.

 

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Let your legs be heavy.

 

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Your feet flop out to the sides.

 

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Really surrender into this pose.

 

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So as you inhale, feel your belly rise.

 

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And as you exhale, belly drops down towards

 

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your spine.

 

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Just take a few more mindful breaths

 

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here in and out through your nose.

 

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And as you lay here, do a mental scan of the body

 

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from the crown of the head all the way down to your feet.

 

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Notice any areas where you're holding tension or

 

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gripping, and just bring more breath into that space.

 

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That's all together, take a deep breath in, fill up your lungs.

 

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Hold at the top, hold the breath, and then open the

 

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mouth, let it go.

 

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From here, bring your legs together, stretch your arms up and over

 

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your head and take a deep stretch out to your fingers,

 

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out through your toes, get nice and long.

 

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Take a deep breath in and then exhale, let it

 

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go.

 

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From here you're gonna bend your knees, place your feet on the mat

 

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and then separate your feet so they're hip width apart.

 

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Toes are pointing forward.

 

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Walk your heels in closer towards you so you can touch

 

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the back of your heel and from here you're going to have a

 

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natural curve in your lumbar spine so when you bring your

 

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hand you can easily slide it underneath you.

 

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From here I want you to tuck the tailbone under and imprint that low

 

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back onto the mat so now you you won't be able to

 

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slide your hand through okay so bring your to your centre,

 

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your core. Draw the belly in, and we're gonna flow from here.

 

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So you're gonna slowly untuck your tailbone.

 

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So you gonna have that natural curve in your spine, and then exhale,

 

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imprint that low back onto the mat.

 

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So it's a very subtle movement.

 

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You're gonna release, and then slowly bring that

 

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low-back onto the mats.

 

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So just do a few rounds.

 

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Moving at your own pace, we're going to go up to 10.

 

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Three.

 

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Four.

 

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Five.

 

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Six.

 

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So just nice, slow and controlled movement, seven.

 

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Eight and print your low back to the ground.

 

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Nine.

 

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And 10. So from here you're going to stay with that imprint on

 

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the mat and you're going to raise your right foot off of the mat, come into a

 

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tabletop without losing that space there and

 

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then exhale release and you are going to switch.

 

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Raise your left leg up to tabletop and then lower down.

 

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So feel that connection in your core, lower back firmly planted

 

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onto your mat and you're just switching,

 

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raising one leg up to tabletop.

 

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And then the other. Don't forget to breathe, breathe deeply.

 

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We're doing 10 on each side.

 

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Let's say we're at five now.

 

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Six.

 

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Seven.

 

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It.

 

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Nine.

 

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And ten.

 

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Once you've done that, now you're gonna raise both of your feet up into

 

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a tabletop. Don't lose the

 

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space here. So imprint your low back onto your mat.

 

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Stay connected to your centre, your core.

 

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You can rest your hands on your belly here for stability.

 

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Your legs are in tabletop, now you gonna slowly tap your right foot to the

 

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ground and then back up, left foot to ground and

 

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back up. Nice and slow. Two.

 

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Breathing deeply.

 

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Three.

 

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Four.

 

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Five.

 

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Six.

 

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Seven.

 

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Eight.

 

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Nine.

 

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And 10.

 

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From here, just give your knees a big hug, gently rock side

 

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to side.

 

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It's massaging into your low back.

 

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And then we're gonna add on to that now.

 

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So bring both of your legs in tabletop again, imprint your low back onto the

 

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mat, hands on your belly, and then this time you're gonna

 

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tap both of you feet to the ground, and then come back up.

 

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Two, if that's too much, you can come back into that first variation.

 

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One leg at a time. Three.

 

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Four.

 

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Five.

 

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Six!

 

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Seven.

 

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8

 

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nine and ten.

 

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Hug the knees in, rock from side to side.

 

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From here, bring your hands underneath your knees.

 

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You're gonna rock up and back a few times.

 

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Up and back, and then using momentum, come all

 

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the way up, cross at the ankles, and you're gonna come forward into

 

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a high plank.

 

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So spread out through your fingers, wrists underneath your shoulders,

 

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stepping back.

 

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Shoulders over your wrists, push

 

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back through your heels, breathe into your upper back and

 

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pull the belly in. Try not to lower your hips down because then you'll feel

 

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that crunching and that that tension in your low back.

 

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So coming into a nice straight line with the body,

 

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gaze down towards the floor so your neck is in line with your spine and hold

 

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here. Modification, you can always drop your knees here for a

 

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breath. So let's hold here for one, two,

 

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three.

 

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Four, five, six,

 

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seven, eight,

 

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nine, and ten.

 

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Slowly draw the hips up and back coming into downward facing

 

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dog. Pedal your feet out, bending one knee and

 

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then the other.

 

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From downward facing dog, you're gonna raise that right leg all the way up

 

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into the air. And then as you exhale, bring your right elbow

 

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to your right knee to your left elbow.

 

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Come forward. Inhale, stretch your right leg all the back.

 

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And then exhale, cross it over, bring your left knee to left elbow,

 

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Modification, you can always come down onto your knee.

 

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Inhale, stretched your right up.

 

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This time, bring your knee to your nose, round into the back and forward.

 

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Inhale, stretch your right leg up.

 

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Exhale, look forward between your hands and you're gonna step your right foot

 

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forward. Adjust so your right knee is stacked right over your ancle

 

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and then bring your left knee to the ground.

 

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Uncurl your toes, slowly walk your hands up your front knee,

 

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onto your thigh, bring your hands onto your hips, focus

 

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on a point.

 

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And then from here, inhale, reach the arms up.

 

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And then as you exhale, bring your palms together to your heart and you're

 

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gonna twist towards the right. Bring your left elbow to the outside

 

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of your right knee. Press into your elbow, lift the chest,

 

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press the palms together and then slowly gaze over your

 

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right shoulder. Let's take five deep breaths here for one.

 

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Two.

 

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Three.

 

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Four and five.

 

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Unwind, bring your hands to the mat, step back into plank pose and

 

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holding plank again for one.

 

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Deep breaths, two, drop your knees if you need to, three.

 

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Four.

 

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Five, six,

 

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seven, eight,

 

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nine, and ten.

 

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Push it back. Downward facing dog.

 

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Walk it out.

 

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If you need a break, you can always drop your knees, rest, child's

 

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pose. Take a moment here, find your breath.

 

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And then moving on to the left side, left leg rises, inhale.

 

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As you exhale, bring your left knee to your left elbow, come forward.

 

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Inhale, left like comes up.

 

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Exhale, left knee to right elbow.

 

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Inhale, left leg rises, exhale, knee to

 

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nose.

 

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Inhale, left leg comes up, exhale, step it forward

 

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between your hands, adjust, knee over your ancle,

 

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right knee comes to the ground, uncurl your toes, inhale, rise up.

 

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And then exhale, hands to your heart and twist to the left.

 

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Right elbow outside of your knee, press into your palms,

 

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finding that twist, twisting from your belly.

 

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Gaze over your left shoulder. Let's take five breaths here for one.

 

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Two

 

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Three.

 

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Four.

 

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And five, unwind, come back to centre, hands

 

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on the mat, stepping back, plank pose and hold for one.

 

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Two.

 

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Three.

 

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Four.

 

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Five, six,

 

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seven, eight,

 

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nine, and ten.

 

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Push it back. Downward facing dog.

 

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Walk it out.

 

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Again, choosing to stay in downward facing dog or

 

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child's pose.

 

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So we're gonna add on to that sequence now.

 

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So from downward facing dog, inhale, right leg comes up.

 

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Exhale, right knee to right elbow.

 

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Inhale, right, leg rises.

 

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Exhale, Right knee, left elbow.

 

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Inhale, Right leg comes up.

 

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Exhale, knee to nose.

 

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Inhale, right leg rises.

 

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Exhale, step your foot forward between your hands.

 

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This time you're gonna stay on the ball of that left foot.

 

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I'm gonna rise up into a high lunge.

 

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Modification, you can always come back down onto that left knee.

 

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Inhale, arms reach up.

 

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This time as you exhale, you're going to swing the arms behind you,

 

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reaching your fingertips, The back of your mat.

 

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Folding forward, gaze is down, strong in your

 

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legs, one.

 

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Keep pushing back through that left heel, two.

 

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Three.

 

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Four and five from here inhale sweep the arms up

 

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and then exhale open up into warrior two

 

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and turn your torso to face the left side gazes over

 

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your right fingertips strong arms strong

 

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legs for one Two

 

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Three.

 

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Four.

 

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And five, bring your left hand down, reach your right arm up and over,

 

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coming into reverse warrior.

 

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And then exhale, bring you forearm to your knee, to that

 

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front knee, reaching your left arm up and over coming into a side angle.

 

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So feel that nice stretch on that whole left side of the body.

 

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Open the heart, gazing up.

 

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And then look down towards the floor, bringing your hands forward, stepping

 

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back, high plank.

 

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10 breaths here for one, two,

 

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three, four.

 

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Five, six, seven,

 

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eight, nine, and

 

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10. Push it back, downward facing dog.

 

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Left side, left leg rises, inhale.

 

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Exhale, left knee, left elbow.

 

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Inhale, send the leg back.

 

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Exhale, right knee, right elbow.

 

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Inhale, left like rises.

 

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Exhale, knee to nose.

 

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Inhale, left leg comes back.

 

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Exhale, step it forward between your hands.

 

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Stay on the ball of that right foot.

 

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Inhale, rise up.

 

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00:17:21,573 --> 00:17:23,842

So find that strength in your legs.

 

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00:17:23,842 --> 00:17:27,146

Modify if you need to. Take a deep breath in.

 

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00:17:27,146 --> 00:17:29,648

And then exhale, swing the arms back.

 

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00:17:33,585 --> 00:17:37,689

Push back through that right heel, folding

 

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00:17:37,689 --> 00:17:40,392

forward and breathe for one.

 

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00:17:43,195 --> 00:17:44,196

Two.

 

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00:17:46,098 --> 00:17:47,099

Three.

 

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00:17:50,102 --> 00:17:54,106

Four and five, inhale, reach the arms up.

 

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00:17:54,106 --> 00:17:57,476

Exhale, turn your back heel in, open up into warrior two.

 

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00:18:00,979 --> 00:18:02,147

Stay with your breath.

 

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00:18:06,218 --> 00:18:09,188

Strong arms, strong legs.

 

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00:18:09,188 --> 00:18:12,424

Bring your attention back to your centre, your core.

 

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00:18:13,559 --> 00:18:16,495

Then turn your left palm up, reach it up and over.

 

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00:18:16,495 --> 00:18:17,496

Reverse warrior.

 

258

00:18:19,565 --> 00:18:24,236

And then exhale, left knee, left elbow down,

 

259

00:18:24,236 --> 00:18:28,107

reaching that right arm up and over, opening the chest.

 

260

00:18:33,779 --> 00:18:38,150

And then look down towards the floor, hands in the mat, stepping back,

 

261

00:18:38,150 --> 00:18:39,151

plank pose.

 

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00:18:39,952 --> 00:18:43,589

Holding here for one, two,

 

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three.

 

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4, 5,

 

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6, 7,

 

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8, 9, and 10.

 

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00:19:01,607 --> 00:19:03,375

Push it back, downward facing dog.

 

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00:19:08,480 --> 00:19:13,018

From here, drop your knees, come into Child's Pose, big toes together,

 

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00:19:13,018 --> 00:19:15,921

knees wide, reaching your arms out in front of you.

 

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00:19:15,921 --> 00:19:17,990

Turn your palms so they're facing up.

 

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00:19:21,760 --> 00:19:25,797

Shake out your fingers, your wrists, put a little bend in your elbows,

 

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and just melt your heart down.

 

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Gently rock from side to side.

 

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00:19:34,006 --> 00:19:37,042

Just releasing any tension into your low back.

 

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00:20:05,938 --> 00:20:09,575

Bringing your hands down, gently roll up.

 

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00:20:09,575 --> 00:20:12,578

You're gonna sit back onto your heels.

 

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00:20:12,578 --> 00:20:14,880

Bring your knees together.

 

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00:20:14,880 --> 00:20:18,250

Shift your hips to one side and then reach your legs out in front of you.

 

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00:20:21,119 --> 00:20:23,488

From here, you're gonna sit up nice and tall.

 

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00:20:23,488 --> 00:20:27,659

Bring your hands underneath your knees and you're going to come on to your

 

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00:20:27,659 --> 00:20:29,428

big toes here.

 

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00:20:29,428 --> 00:20:31,430

So avoid rounding into your back.

 

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00:20:31,430 --> 00:20:34,600

You're gonna set up nice and tall hugging those knees in.

 

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00:20:34,600 --> 00:20:36,468

So this can be your pose right here.

 

285

00:20:39,371 --> 00:20:43,508

For those of you that want to go deeper, maybe lifting your legs up to

 

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00:20:43,508 --> 00:20:47,546

tabletop, but again, avoid rounding, sit up tall.

 

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00:20:49,047 --> 00:20:54,186

If you want to do deeper, maybe bring your arms out to the side,

 

288

00:20:54,186 --> 00:20:57,389

and we're gonna hold here. So this is boat pose.

 

289

00:20:57,389 --> 00:21:01,560

So three variations, feet on the floor,

 

290

00:21:01,560 --> 00:21:05,163

legs in tabletop or arms by your side.

 

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00:21:05,163 --> 00:21:08,166

Sit up nice and tall and let's hold here for one.

 

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00:21:09,701 --> 00:21:12,971

Two three

 

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00:21:15,307 --> 00:21:16,308

Four.

 

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00:21:19,645 --> 00:21:23,415

Five, six, seven,

 

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00:21:24,916 --> 00:21:29,187

eight, nine, and

 

296

00:21:29,221 --> 00:21:33,158

10. Slowly lower down, extend the legs out in front

 

297

00:21:33,158 --> 00:21:36,895

of you and just fold forward over your legs.

 

298

00:21:36,895 --> 00:21:40,132

So just melting down, leading with your chest.

 

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00:21:43,135 --> 00:21:44,436

Folding over your legs.

 

300

00:21:48,874 --> 00:21:53,011

And then very, very slowly, you're going to roll up, making your

 

301

00:21:53,011 --> 00:21:57,049

way onto your back, hug your knees into

 

302

00:21:57,049 --> 00:22:01,219

your chest, rock side to side.

 

303

00:22:05,090 --> 00:22:09,061

I'm going to open your arms out into a T-possession and then

 

304

00:22:09,061 --> 00:22:12,030

drop both of your knees over towards the right,

 

305

00:22:13,031 --> 00:22:14,399

softening that left shoulder down.

 

306

00:22:32,984 --> 00:22:37,022

And then coming back up to centre and dropping your knees

 

307

00:22:37,022 --> 00:22:38,423

over towards the left.

 

308

00:22:56,608 --> 00:22:58,710

Coming back up to centre.

 

309

00:22:59,711 --> 00:23:02,080

From here, place your feet on the mat.

 

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00:23:02,080 --> 00:23:05,517

Knees are still bent. This time, you're gonna cross your right ancle just above

 

311

00:23:05,517 --> 00:23:07,819

your left knee and flex your foot.

 

312

00:23:07,819 --> 00:23:11,957

Use your right hand to slowly draw that right knee away from you,

 

313

00:23:11,957 --> 00:23:14,359

feeling that stretch into your outer right hip.

 

314

00:23:15,660 --> 00:23:17,763

So this can be your pose right here.

 

315

00:23:17,763 --> 00:23:21,166

For those of you that wanna go deeper, you're going to reach your right hands

 

316

00:23:21,166 --> 00:23:23,468

through your legs, pick up that left foot.

 

317

00:23:24,569 --> 00:23:27,506

Interlace your hands around your left thigh.

 

318

00:23:28,874 --> 00:23:33,111

So as that left knee comes in closer, you're working towards pushing

 

319

00:23:33,111 --> 00:23:36,848

that right knee away from you, keeping that right foot flexed.

 

320

00:23:37,883 --> 00:23:41,887

Soften your shoulders, relax the muscles around your face and

 

321

00:23:41,887 --> 00:23:42,888

breathe.

 

322

00:24:51,990 --> 00:24:53,325

A few more breaths here.

 

323

00:24:59,331 --> 00:25:03,468

Release the hands, lower your left foot down, uncross your

 

324

00:25:03,468 --> 00:25:07,506

legs, separate your feet wide, as wide as the mat, and then drop your

 

325

00:25:07,506 --> 00:25:08,507

knees to the right.

 

326

00:25:12,210 --> 00:25:15,280

We're feeling that stretch now on the top of our left thigh.

 

327

00:25:21,186 --> 00:25:24,389

Coming back up to centre, dropping your knees to the left.

 

328

00:25:32,998 --> 00:25:36,968

And then coming back up, bring your feet closer together, and then switching

 

329

00:25:36,968 --> 00:25:41,106

sides, crossing your left ancle above your right knee, flexing your

 

330

00:25:41,106 --> 00:25:45,176

foot, use your left hand to draw that left thigh away from

 

331

00:25:45,176 --> 00:25:49,381

you. If you wanna go deeper, reaching your left through your legs,

 

332

00:25:49,381 --> 00:25:53,485

picking up your right foot, interlacing your

 

333

00:25:53,485 --> 00:25:55,987

hands around that right thigh.

 

334

00:25:55,987 --> 00:25:59,524

Again, make any necessary movements to feel comfortable.

 

335

00:25:59,524 --> 00:26:02,861

You'll notice one side feels easier than the other.

 

336

00:26:04,095 --> 00:26:06,965

So just breathe into the space.

 

337

00:26:14,205 --> 00:26:18,476

As that right knee comes in closer, working towards drawing that left knee away

 

338

00:26:18,476 --> 00:26:22,380

from you. Again, steady breaths in and out through your nose.

 

339

00:27:04,422 --> 00:27:05,523

A few more breaths here.

 

340

00:27:10,428 --> 00:27:14,766

Slowly release, right foot down, release the hands,

 

341

00:27:14,766 --> 00:27:18,169

uncross your legs, separate your feet wide again.

 

342

00:27:18,169 --> 00:27:20,171

This time drop your knees to the left.

 

343

00:27:28,179 --> 00:27:29,614

And then knees to the right.

 

344

00:27:35,120 --> 00:27:39,057

And then come back to centre give your knees a big

 

345

00:27:39,057 --> 00:27:42,694

hug lift the shoulders lift the head up dry your nose towards your knees

 

346

00:27:42,694 --> 00:27:47,399

squeeze everything together and then exhale release the head down

 

347

00:27:47,399 --> 00:27:51,403

extend your legs out in front of you coming into

 

348

00:27:51,403 --> 00:27:55,407

the position that we started in coming into Shavasana.

 

349

00:27:57,575 --> 00:28:01,579

And arms alongside your body, palms facing up, or you can

 

350

00:28:01,579 --> 00:28:04,349

rest your hands on your belly.

 

351

00:28:06,851 --> 00:28:08,720

Healing the rise and fall as you breathe.

 

352

00:28:11,690 --> 00:28:15,994

Soften your shoulders, soften the back of your neck, and surrender

 

353

00:28:15,994 --> 00:28:18,063

into this pose.

 

354

00:28:18,063 --> 00:28:22,000

Taking this opportunity to let your body take in the work that you

 

355

00:28:22,000 --> 00:28:23,001

did.

 

356

00:28:26,037 --> 00:28:28,907

And as you lay here, I'll read today's meditation.

 

357

00:28:33,144 --> 00:28:35,280

By Melody Beattie's journey to the heart.

 

358

00:28:37,849 --> 00:28:42,454

Respect life, respect life, all of it.

 

359

00:28:42,454 --> 00:28:46,558

The world moves so fast, it's so easy to forget, to respect all that

 

360

00:28:46,591 --> 00:28:48,560

lives, all that is.

 

361

00:28:48,560 --> 00:28:52,063

We get so hurried, so hurrid, we take life for granted.

 

362

00:28:53,098 --> 00:28:56,701

Take time to remember that all life is sacred.

 

363

00:28:56,701 --> 00:29:00,405

All that is part of creation is a creation.

 

364

00:29:00,405 --> 00:29:04,509

And the same life force moves through all of us.

 

365

00:29:04,509 --> 00:29:08,947

With all its trials, tests, worries, heartaches, and sometimes heartbreaks,

 

366

00:29:08,947 --> 00:29:10,749

life is a gift.

 

367

00:29:10,749 --> 00:29:14,285

A few short years on the planet, then we are gone.

 

368

00:29:14,285 --> 00:29:17,188

Do not spend it worrying about all that has gone wrong.

 

369

00:29:17,188 --> 00:29:21,126

You will miss the lesson. You will the gift, the gift of

 

370

00:29:21,126 --> 00:29:24,362

life. Respect life, all of it.

 

371

00:29:24,362 --> 00:29:26,097

Respect and honour your own.

 

372

00:29:28,566 --> 00:29:30,001

Just take a moment here.

 

373

00:29:33,204 --> 00:29:35,540

To bring your attention back into your breath.

 

374

00:29:39,444 --> 00:29:43,448

Taking deep inhales and exhales in

 

375

00:29:43,448 --> 00:29:44,549

and out through the nose.

 

376

00:29:48,453 --> 00:29:52,590

Start to wiggle your fingers, your toes, bring small movements back

 

377

00:29:52,590 --> 00:29:54,492

into the body.

 

378

00:29:54,492 --> 00:29:58,329

Bring your legs together, reach your arms up and over your head.

 

379

00:29:58,329 --> 00:30:02,000

Take a deep stretch out through your fingers out through you toes.

 

380

00:30:02,000 --> 00:30:04,369

Get nice and long, take a deep breath in.

 

381

00:30:05,403 --> 00:30:08,173

Open the mouth, let it go.

 

382

00:30:08,173 --> 00:30:10,508

Bend your knees, place your feet on the mat.

 

383

00:30:10,508 --> 00:30:13,044

Gently roll over onto your right side.

 

384

00:30:13,044 --> 00:30:14,045

Staying here for a moment.

 

385

00:30:16,548 --> 00:30:20,919

And then slowly pushing yourself up, coming into a comfortable

 

386

00:30:20,919 --> 00:30:23,488

seated position at the top of your mat.

 

387

00:30:25,256 --> 00:30:28,593

Bring your palms together in front of your heart, sitting up tall.

 

388

00:30:34,532 --> 00:30:38,469

Taking this opportunity to thank your body for the work that you did today.

 

389

00:30:40,672 --> 00:30:45,577

So I wanna thank you for taking the time to practise and sharing your energy.

 

390

00:30:45,577 --> 00:30:47,612

So have a wonderful day. Namaste.

 

391

00:30:49,681 --> 00:30:51,382

Thank you so much for practising.

 

392

00:30:51,382 --> 00:30:52,517

See you next time. Take care.

 

393

00:31:11,169 --> 00:31:15,473

Thanks for listening to, or watching,

Fidelity Canada's The Upside podcast.

 

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00:31:15,473 --> 00:31:19,244

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00:31:19,244 --> 00:31:23,114

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00:31:23,114 --> 00:31:25,950

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00:31:25,950 --> 00:31:29,354

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00:31:29,354 --> 00:31:32,891

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