The Upside: Invested in Wellness with Jessie Sarafian – January 7, 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 Serafian. And welcome to the first class of the year and happy

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new year everyone. I hope you all had a great holiday and

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today's class is all about setting an intention.

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So it's a new year, a new month.

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So I really wanna ground down, really focus on the

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journey ahead, on building growth, on determination,

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focus and strength. So let's get started.

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We're gonna come in a comfortable seated position.

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So sitting up nice and tall, rest your hands on

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your knees or your thighs and just gently close the eyes.

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Soften your shoulder blades down your back.

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Lengthen up through the crown of the head.

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And start to bring your attention to your breath.

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Breathing in through the nose.

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And out through the nose.

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And as you sit here and just do a mental scan at the body from

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

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Notice where you are.

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Your space, your surrounding, and just take that in.

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So being fully present for this class.

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So all the things you could have done today, you chose to be here to

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do something good for your mind, your body and your soul.

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So just put a gentle smile on your face.

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With every inhale open

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feel the expansion of your chest and

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as you exhale releasing

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letting go whatever doesn't serve

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you anymore So

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just think of this as a clean slate.

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As we embark on a new year, on a new month, let's

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set that intention of what we really

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want to take in, what we want to learn,

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what we wanted to, if you need to evolve, change.

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There's any opportunities, just let this class

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be that first intention.

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Bring your palms together in front of your heart and just bow your head down.

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And just gently think of an intention for today's

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class, but also an intention for the year.

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And as we move and as we flow, come back to that intention.

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Can be a simple word or a mantra or

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a positive affirmation. Anything you like.

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An example can be I trust the journey ahead or I

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am patient. I am strong, whatever resonates for you.

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Let's take a deep breath in, think of that intention.

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And as you exhale, let

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it out into the universe.

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Gently open the eyes on an inhale, reach the arms up and over

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your head.

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Palms come together and then exhale, hands together in front of your heart.

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Two more times like that, inhale, reach the arms up.

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Exhale.

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Hands down, one last time, moving with your breath.

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Inhale, reaching up high.

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And exhale hands together in front of your heart.

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From here this time you're going to inhale, reach the arms up and over your

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head, interlace your fingers, extend your palms up towards the ceiling

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and then drop your shoulders.

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Feel that length in your side body, take a deep breath in,

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and then exhale, stretch towards the right.

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So your left shoulder's opening, gaze is forward, chin away from your chest.

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Inhale back up and then exhale stretching

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over to the other side.

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Breathing deeply.

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Inhale back up to centre and then exhale release the

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hands and while coming into a gentle twist bring your left hand to the outside

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of your right knee right hand comes behind you inhale lengthen sit up

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tall and then exhale twisting to the right your

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head turns last gazing over your shoulder and

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breathe here for one

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Three.

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Four.

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And five, unwind, come back to centre, inhale, reaching

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the arms up and exhale, twisting

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to the left.

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Right hand outside of your left knee, left hand behind you,

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inhale, sit up nice and tall and exhale twisting

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to left.

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Holding here for one.

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Three.

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Four,

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and five, unwind, come back to centre, inhale, reaching

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the arms up, palms come together, and exhale,

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hands together in front of your heart.

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From here, you're gonna slowly come up and come onto all fours.

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

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knees hip width apart, right underneath your hips.

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And we'll just start with a few rounds of cat and cow, just waking up the

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body here. As you inhale, dropping the belly, sitting bones

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come up, lifting the chest, shoulders back, and

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exhale and round.

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Again, you can close your eyes here if you'd like tuning inwards.

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Inhale, lifting the chest and exhale

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in round.

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Just doing a few more at your own pace

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with your own breath.

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Finding that nice flow.

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And really let your breath guide you.

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If you're having a challenging moment or a challenging

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day.

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If something is bothering you, really come back

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to your breath, even though your inhales and your exhales.

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And then you'll notice the heart rate starts to slow down.

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You feel a little bit more calmer.

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You can really let your breath guide you.

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One last round here.

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And then come back to centre.

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From here, you're gonna shift your weight to your left hand on an inhale.

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You're gonna open the chest, reach that right arm all the way up,

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and then exhale, swing your right arm under your left, palm facing up,

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and then down onto your right shoulder.

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Releasing your head onto your mat, gentle tuck of your chin into your chest and

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just feel the body in this position.

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Rooting down, finding stillness.

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Really make this about your well-being, your mental well-

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being, your wellness.

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As we go about this new month, this new year.

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With your left hand, slowly push yourself up.

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

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hand. Inhale, reach your left arm up.

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And exhale, swinging your left under your right palm, facing

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up, come down onto your left shoulder, releasing your head.

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Feeling the difference between sides.

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Again, this is also a practise of, you know,

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quieting the mind.

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You can be super busy in the day.

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I know my last year was super busy.

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So when can you find those moments of stillness, of silence,

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where you can just be with your body, be with you breath.

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So I challenge all of you to really take those moments, those breaks

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throughout the day.

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So you can recharge to detox,

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so you come back to focus on what's important.

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One more deep breath in.

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And then using that right hand, slowly pushing up, coming

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back onto all fours.

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From here, you're gonna walk your hands forward, wrists underneath

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your shoulders, step your right foot back, step your left foot back and come

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into a high plank.

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So with the high plank here, you wanna make sure you're in one straight

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line with your body, you are not sinking into your hips, you're not bringing

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your hips up too high.

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You're in straight line.

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Breathing into your upper back, draw the belly in, push back through your

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heels, strong arms, strong legs.

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Let's hold here for one.

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If you need to drop your knees, you can drop your knees.

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Three. Breathing deeply.

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Four.

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Five, gaze is down so your neck is in line with your spine.

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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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Slowly drop your knees, bring your big toes together, separate your knees

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wide and you're going to sit back into a child's pose.

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This time you're gonna turn your palms so they're facing up.

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Soften in your elbows and release the head down.

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Gently rock from side to side, bringing

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your hips closer towards your heels.

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Feel that nice stretch in your front, your side, your back body,

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and then Child's Pose.

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Again, this is a nice resting restorative pose.

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You can come at any time throughout your practise.

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Let's take one more deep breath in Child's pose and

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then bring your palms onto the mat, slowly push back

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up and let's go right into our high plank again.

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Strong arms, strong legs.

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Hold here for one.

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Deep breaths, 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 and ten. This time you're going to put a little bend in your knees and

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you're going to draw your hips up and back and move into downward facing

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dog. And then start to pedal your feet out,

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move your hips side to side, again walking out your dog.

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Strong in your arms here, strong in your hands, shoulders away

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from the ears, relax the head.

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So no tension in your neck, let it go.

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Eventually, you're working towards straightening your legs, but that's totally

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fine. You can keep that little bend in, draw your hips up high, lengthen the

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spine, take one more deep breath in downward facing dog.

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And then keep your feet where they are.

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Feet are hip width apart. Slowly start to walk your hands back

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to meet your feet.

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So you're in a forward fold at the back of your mat.

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Bend your knees deeply and then just hang and fold forward.

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Really let go.

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Again, you can sway your arms side to side,

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bend your knees deeply.

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Again, from here, just melting your heart down, releasing

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anything that no longer serves you.

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Really let it go.

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And then push into your heels, push into your feet,

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bottoms of your feet. And then very slowly, you're gonna roll up to stand nice

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and slow. Your head comes up last and

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rolling up to stand.

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Once you come up, loop your shoulders up and back a few times.

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And then forward and back.

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And then you're going to come towards the top of your mat, separate your

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feet so they're hip width apart, inhale, reach the arms up.

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As you exhale, bend your knees deeply and then fold forward over your legs.

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Take a deep breath and come up halfway.

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Lengthen the spine, come into a nice flat back and then exhale,

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folding forward.

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Bend your knees, deeply bring your hands to the mat, you're gonna step back

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into plank again.

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Inhale and plank. As you exhale, shift forward,

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lower Chaturanga, hugging at the elbows.

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You can come all the way down if you need to.

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Inhale, Cobra or Up Dog, lifting the chest.

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And then exhale back, Downward Facing Dog.

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From downward facing dog, bring your feet together, lift your right leg

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all the way up into the air, inhale, and then exhale,

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look forward, step your right foot forward between your hands.

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So if your foot doesn't reach, just grab your ancle and step it forward.

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Stay on the ball of that left foot, and then when you're ready, walk your

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hands up your front knee, onto your thigh, and then bring

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your hands onto your hips.

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Sink deeper into that front knee.

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So we're in a nice, strong, high lunge.

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And then when you're ready, inhale, reach the arms up.

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Reaching up through your fingertips and soften your shoulders.

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So warrior one variation with our

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heel lifted, our back heel lifted.

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Come back to that intention that you set.

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Come back to your breath.

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Again, this is a strong pose.

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So tell yourself you are strong, you are fierce.

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Sink a little bit deeper into that front knee.

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Push back through that heel.

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Your arms are lifted, but your shoulders are away from the ears.

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Find the energy reaching up through your fingertips.

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Soften the muscles around your face, your jaw, sink a little

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bit deeper.

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Good, five more deep breaths, one.

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Two.

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Three.

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Four and five. Turn your back heel in.

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Now open up into warrior two.

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So your torso is facing the left side.

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Just your gaze is over your right fingertips.

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Keep that lunge, that deep bend in your right knee.

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Warrior two. Again, you are strong.

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Closing the eyes, come back to your intention.

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Again, new year, new month, let's focus

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on what matters.

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You matter. Your health matters.

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Your life matters, so breathe deeply.

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Staying in your warrior too. This time you're going to turn your right palm

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up, reach it up and over your head, coming into reverse warrior.

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Open the chest, take a deep breath in and then exhale, windmill your

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hands to the ground, step back into plank and lower 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 breathe in, deep breath

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out.

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Bring your feet together, lift your left leg up high,

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inhale, exhale, step your left foot forward between your

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hands, stay on the ball of that right foot.

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Adjust so your left knee is stacked right over your ancle and then when

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you're ready, walk your hands up your front knee, your

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thigh, hands onto your hips.

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Again, feeling the difference between sides.

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Adjust if you need to.

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Back leg nice and strong. Focus on a point in front of you to

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help with your balance and when you're ready, reaching the arms up.

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Keep pushing back through your heel, soften your shoulders.

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Come back to your breath. Come back your intention.

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Come back that nice, strong pose.

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Feel the strength, feel the energy, feel the power in your body.

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Hold here for one.

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Two.

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Three.

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Four.

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And five, staying in your lunge.

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This time you're gonna turn your back heel in, open up into warrior two.

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So that knee is stacked over your ancle, your torso is facing the right side,

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reaching out through your fingertips, gaze over your left shoulder,

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strong arms, strong legs, sink a little bit deeper.

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Stay with your breath.

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Stay connected to your centre, your core.

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And then turn your left palm up, reach it up and over your head, coming into

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reverse.

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And then windmill your hands to the top of the mat.

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Step back, high plank, exhale, chaturanga.

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Inhaling up and exhaling.

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Downward facing dog, walk it out.

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From here, you're gonna drop your knees, come back into Child's Pose.

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Soften down, release.

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Very slowly, you're gonna walk your hands in, rolling up, sitting up

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tall.

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Bring your knees together, shift your hips to one side, reach your legs out in

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front of you.

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And then just come into a forward fold.

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You can put a little bend in your knees if you can't reach for your feet, but

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notice if you're rounding into your back.

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So you wanna lead with your chest.

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As soon as your back starts to round, then that's where your

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hands will land.

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Dropping your chin down.

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And you can always bend your knees.

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You can grab opposite elbows here.

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Again, letting go.

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If you wanna go deeper, maybe reaching for your feet,

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straightening your legs, but only to the point where you feel the stretch, not

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where it's painful or you wanna come out of it.

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And then very slowly rolling up.

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You're gonna lay onto your back, hug your knees into your chest,

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and rock from side to side.

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Coming into a gentle twist, extending your arms out to the side into a

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T position, drop your knees to the right.

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Soften your left shoulder down.

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Back up to centre, dropping your knees to the left.

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Coming back up to centre, give your knees a big hug, lift the shoulders,

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lift the head up, draw your nose towards your knees, squeeze

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everything together.

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And then exhale, release the head down, extend your legs

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out in front of you, coming into final

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relaxation, Shavasana.

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So again, the most important pose of any yoga class.

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Again, really taking this time to let your body take

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in the work that you did.

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Every inhale and every exhale sinking deeper and deeper into

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the mat like really surrendering into this pose

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

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by Melody Beattie's journey to the heart.

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Remember to be happy.

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Sometimes we get so bogged down in dealing with feelings, issues,

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problems, the realities and details of our lives, we

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forget to be Happy.

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Often happiness can be ours if we just remember to be happy.

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Joy is a choice, a deliberate conscious choice.

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That choice is available to us each day.

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Our joy isn't controlled by others or by outward circumstances.

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Joy comes from a deeper place, a place of security within ourselves.

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It's an attitude, not a transitory emotion.

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Remember to be kind, remember to be loving, remember to

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feel all your feelings and to take care of yourself.

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But most of all, remember, to be happy.

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So start to bring your attention back

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into your breath.

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Breathing in and out through your nose.

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Start to wiggle your fingers, start to wiggle your toes,

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bring small movements back into the body.

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Slowly bring your legs together, reach your arms up and over your head and

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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 deep 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, gently roll over onto

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your right side, 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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Bring your palms together in front of your heart.

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

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did today.

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Come back to that intention that you set at the start of the class

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and let that guide you on this new year.

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Thank you so much for practising.

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Have a wonderful day. Namaste.

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Take care, see you next time.