The Upside: Invested in Wellness with Jessie Sarafian – January 14, 2026

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These captions are AI generated

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Hello, and welcome to Invested in Wellness.

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I'm Jessi Sirathian, and thank you so much for practising today.

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So today's class is all about our hands and our wrists.

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So we put a lot of pressure in our hands.

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We use our hands daily to eat, to drive, to type and

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work. So this class is really designed to

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release tension in our hand and wrists.

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I'll take you through some different movements so we can build strength and we

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can built flexibility. So I know when I first started doing yoga,

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I had lots of pain in my wrist because we're not used to putting weight on

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our hands. So this class is designed to take you through the movements

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that we can do in between, or if you're feeling a little tension.

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So we'll get started.

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Let's come into a comfortable seated position.

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Turn your palms so they're facing up.

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Curl your fingers in slightly, just let them curl in naturally.

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Soften your shoulders, sit up nice and tall.

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Bring your attention to your breath.

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Breathing in and out through the nose.

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Clearing the mind, releasing all of your thoughts and really stay

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present here on your mat.

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From here, gently open the eyes, turn your palms so they're facing

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down, and then inhale, you're gonna lift your shoulders up towards

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your ears, and then exhale, roll them back and down.

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And again, inhale, shoulders come up.

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Exhale, back and down.

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Go nice and slow. Inhale up.

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Exhale down.

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Two more times like that, inhale, shoulders come up.

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Exhale, back and down.

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One last time, inhale.

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And exhale.

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This time we're going to switch directions now.

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So inhale, shoulders come back and up.

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Exhale forward and down.

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And again, back and out.

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Forward and down, and a few more.

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Moving at your own pace.

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One last round, forward and

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down, and then pause here.

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From here, you're going to take your hands and you're going to make a fist with

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your hands, squeeze your fingers together, and just start to rotate

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into your wrists.

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And then opposite direction.

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And shake it out. I'm gonna start with our right hand.

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Reach your right arm straight out in front of you.

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I'll turn this way so you can see me.

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You wanna make sure your arm isn't too high or too low.

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Your wrist is right in line with your right shoulder.

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And then flex your hands so your fingers are pointing up.

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And as you're flexing your hands, you're bringing your fingers back

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towards you, you'll start to feel the tension.

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Or you'll start to feel the pull right up into your

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shoulder and then up the side of your neck.

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I don't know if you do, but I feel it.

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So from here, you're gonna draw that right shoulder down.

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Again, so it's all connected.

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Arm is straight out in front of you.

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Imagine you're pushing a wall.

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A wall is closing in and you're pushin' that wall away from you.

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So really energise and activate that right arm.

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At the same time, soften your right shoulder.

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Notice if you're slouching, sit up tall, reach

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up through the crown of the head. So really engage and feel that strength

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here in that right arm.

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Again, you can close the eyes, tune inwards.

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Keeping that arm straight out in front of you.

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With that left hand, you're gonna slowly peel your fingers back.

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Gentle pressure until you can feel that stretch.

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Again, listen to your body. You don't want it to be painful.

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Again, you're slowly peeling your fingers back towards your

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wrists. That arm is straight out in front you, right shoulder

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down.

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Peeling those fingers back and hold for one.

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Three.

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Four and five, slowly release,

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release that right arm down, shake it out.

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Bring your right fingertips down on the mat, put a bend in that elbow,

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and then just slowly stretch over onto that right side.

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And then bring that right arm over to the left.

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So this should feel really nice on that side.

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And then slowly release.

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We're gonna do that same arm again, but switching that

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stretch. So your right arm is straight out in front of you.

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This time, your palms are facing down and then your

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fingers are pointing down towards the floor.

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So just like so, right arm straight out, fingers pointing

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down towards the the floor, that right

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shoulder. Away from the ears and with that left hand this

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time you're going to slowly peel your fingers back

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coming onto that top of your hand until you

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can feel that stretch.

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So I feel like going all the way up my arm, up into the shoulder,

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up into my neck. So really soften that

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right shoulder down if you can.

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Breathing deeply.

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And as you sit at a desk when you're working, really notice your posture.

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Is your desk too high, too low?

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Is your shoulders rising up towards your ears?

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Take one more breath here.

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Slowly release that right arm down, shake it out.

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Doing that stretch again, this time we'll start on the left.

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Left hand down, reach your right arm up and over, opening

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that shoulder, opening the chest.

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And then switch, right hand down.

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Left arm up.

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And then release, and we'll go into the other side.

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So left arm straight out in front of you.

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Wrists in line with your shoulder.

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Bring that hand and flex it up so your fingers point

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up towards the ceiling.

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Drop that left shoulder down with your right hand,

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gentle pressure, peeling your fingers back towards you.

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Closing the eyes here and breathe.

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So I feel it more on my right side.

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My right side, I'm right-handed.

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I'm more right-side dominant, so I feel more on the right.

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You may feel it on your left.

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So one side is always easier than the other.

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So breathe here.

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And this is a really good gauge with this stretch.

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You can find those little pressure points where you

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feel it triggering. I feel it in my low back here.

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So bring more breath into any of those spaces where you

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like you're holding tension, where you're gripping.

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One more breath and then slowly release

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that left arm down, slowly shake it out.

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Bring that left hand down, reach your right arm up,

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side stretch, and then switch right

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hand down left arm up.

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Release, coming back to centre.

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Left arm reaches out again, straight out in front of you.

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This time, palm is down, fingers point down towards

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the mat with your right hand, gentle pressure,

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coming onto the top of your hand, peeling your fingers back towards

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your wrists.

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Dropping that left shoulder.

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Breathe here, closing the eyes.

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Staying connected, notice how your body is feeling

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and hold.

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One more deep breath, and then slowly

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lower your left hand down, shake it out,

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come back into that stretch, right hand down reach your left arm up.

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The other side, left hand down, right arm up.

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And then coming back to centre, we'll do three more shoulder rolls.

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And then this time we're going to extend our arms out to the

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side. So reach that right arm out, reach that left

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arm out to the side, drop your shoulders.

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Your wrists are in line here. You're in one straight line, flexing your

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hands. So your fingers are pointing up, reach up through the crown of

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the head. Imagine a wall closing in.

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So strong arms, feel and activate,

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engage through your palms.

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Find that strength here and hold for one.

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Three, four, five.

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Turn your palms so they're facing up.

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Reach them up and over your head.

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Interlace your fingers. Extend your palms up towards the ceiling.

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Drop your shoulders.

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From here, stretch to the right,

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stretch to the left.

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Slowly come back to centre, release the hands, and now

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you're gonna interlace your hands behind your back.

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Draw your knuckles down, straighten the arms, and lift the chest.

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So working towards bringing your knuckles down towards

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the floor.

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Lifting the heart.

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Keeping your hands interlaced, you're gonna bring your hands onto your right

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hip, draw your right elbow in and drop the shoulder.

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I'll turn this way so you can see.

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Hands come onto your right hip, right elbow

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in, and drop the shoulder.

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Keep your gaze forward.

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And then switch sides, bring your hands onto your left hip, draw your left

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elbow in and drop the shoulder.

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And then come back to centre, release the hands,

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and shake it out.

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From here, you're gonna come on to all fours now.

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So just like we did the stretching, sitting down

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with our hands straight out, now we're gonna put a little bit of weight onto

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our hands. So this is gonna be a little more deeper, so listen

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to your body here. We'll start with.

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Cat and cow, simple cat and cow with our palms on the mat.

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So spread out through your fingers, equal weight on all four corners of

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your hands here. So inhale, drop the belly,

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sitting bones come up, lift the heart, exhale

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and round.

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Two more time.

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Inhale.

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And exhale.

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One more, inhale.

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And exhale.

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Coming back to centre, from here you're going to turn your hands

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so your fingers are pointing towards your

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knees. And you can separate your hands a little bit wider

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than shoulder width.

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So just like so, you're just rotating and bringing your

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hands back.

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Hands can be a little wider than the shoulder width,

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put a little bend in your elbows and you're just going to start to

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lean back. Sit back.

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Working towards sitting back onto your heels, but keep your palms flat

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on the mat. If this is too intense, you can do one hand

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at a time and switch shoulders

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away from the ears.

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Again, knowing your limit here, so you go

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to the point where you feel that stretch, breathe.

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And then you're going to pause here in this position and you're going to do cat

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and cow this way. Inhale, lift, exhale around.

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Inhale.

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And exhale.

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One last time, inhale.

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And exhale.

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Coming back to centre very slowly you're going to

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peel your fingers off of the mat sit back onto

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your heels make a fist with your hands and then slowly

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start to rotate into your Yes?

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And opposite direction.

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And shake it out.

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So now we're gonna come a little bit deeper now.

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This time you're gonna to come on to the tops of your hands.

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Starting on your hands and knees.

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This time you're gonna flip and you're going to come to the tops of your

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hands, fingers again, pointing towards you.

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Again, if that's too much, you can do one hand at a time.

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Little bend in your elbows, spread out through your fingers and

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then start to sit back any amount until you can feel that stretch here.

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If this feels okay and you want to go deeper, see if you can lift all

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of your fingers off of the mat.

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See if you touch your fingers together and then release.

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You can do that a few times, lifting your fingers up.

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Slowly lowering down.

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And then pausing here and then cat and cow this way.

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Inhale, lift the chest, exhale round.

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Inhale.

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Exhale.

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One last time, inhale.

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And exhale, coming back to centre very,

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very slowly.

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Peeling your fingers off of the mat, nice and slow,

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sitting back onto your heels, make a fist with your hands,

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slowly rotate in one direction,

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other side, shake it out.

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From here, you can stay sitting onto your heels or you can

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come into a regular cross-legged position, bringing that right arm

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across you, bringing your left arm under, and then

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just feel that stretch here on the right side.

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Sitting up tall.

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And then switch, crossing your left arm over, reaching your

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right arm under.

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And then slowly release and we'll end with a thread the needle

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so coming back onto all fours shifting

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your weight to your right hand to your left hand inhale reach your right arm up

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open the chest you probably heard my back crack and

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then exhale swing your right arm under your left

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palm facing up.

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Down onto that shoulder.

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So again, this should feel really nice here on your shoulder, on your

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neck.

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Your palm is facing up, soften here, let it go.

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Slowing down the breath.

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Breathing deeply in and out through the nose.

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With that left hand slowly lifting up.

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And then we'll go into the other side, shifting your weight to your right hand.

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Inhale, left arm comes up.

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And exhale, swinging it under your right palm, facing up,

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come down onto that left shoulder.

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I'm breathing here.

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With that right hand slowly

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Coming into a comfortable seated position,

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rolling your shoulders away from the ears, turn your palms so they're

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facing up.

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To receive the energy around you.

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So we'll just end here in a quiet meditation, seated,

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connecting with our breath.

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I'll read today's meditation by Melody Beattie's Journey

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to the Heart.

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Release your fears.

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The Royal Gorge Bridge in Colorado is the world's highest

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suspension bridge.

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Visiting it was a significant part of my journey, an important turning

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point. Spanning a section of the Grand Canyon of

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the Arkansas River, the bridge is constructed of

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small wooden slats.

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You can drive across or you can walk it, peering down through the slats to

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see the river, 1,050 feet below.

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When I reached the park surrounding the bridge, I parked my car, grabbed my

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backpack, and got out to walk across the bridge.

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I neared the bridge then turned around.

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I was too afraid to walk cross.

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Certain I'd blow off, I decided to drive.

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I returned to the Jeep, drove to the bridge but stopped again.

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I backed up, drove back to the toll booth, and hailed the man working

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inside. "'Will I be fine?' I said.

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He looked at me strangely.

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"'Will be fine,' I repeated.

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He finally got it. "'You'll be fine.' He said with a smile.

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I drove back the bridge, inch by inch.

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I drove the car across the wooden slats.

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I was afraid to look to the right or left, afraid to looked down, afraid

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to afraid not to look.

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I never knew how much fear was in me until I drove across the bridge.

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And to get back I had to turn the Jeep around and drive across the bridge once

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more.

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Sometimes we're so afraid we don't know how afraid we are.

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Sometimes, we carry so much fear that it interferes with our ability to

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enjoy life.

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Feel and release your fears.

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See how needless they are.

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See how they keep you from enjoying life.

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Unclench your hands. Don't always look straight ahead.

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Experience adventure. Let yourself live.

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As a man said, you'll be fine.

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So just take a few moments here.

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Staying with your breath.

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Gently open the eyes, inhale, reach the arms up and over your head,

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palms come together and exhale hands together in front of your

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heart, bowing down and giving thanks.

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To your body, giving thanks to your mind, your breath,

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your soul for practising today.

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

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So have a wonderful day. Namaste.

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Thank you so much. We'll see you next time.

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Take care.