The Upside: Invested in Wellness with Jessie Sarafian – July 29, 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 Jessi Sarathian. So today we're on our mat and I wanna take you

 

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through a confidence yoga flow.

 

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So what that looks like is I'll take you through some really strong standing

 

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poses that'll allow us to feel centred and grounded and

 

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really take us from this space on our math to onwards throughout

 

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our day. So let's get started.

 

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We're gonna come into a comfortable seated position, sitting

 

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up nice and tall.

 

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Just rest your hands on your thighs or on your knees,

 

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and then gently close the eyes.

 

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And take a moment here to set centre in this space.

 

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

 

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present here on our mat.

 

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Bring your attention to your breath.

 

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So reading in through the nose.

 

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And out through the nose.

 

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And as we move and as we flow, staying with this nice,

 

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even, calm breath.

 

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And again, letting our breath guide us.

 

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If the mind starts to wander, come back to the space, come

 

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back your breath.

 

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From here, gently open the eyes altogether.

 

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Let's inhale, reach our arms up and over our head.

 

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Palms come together and then exhale hands together in front of our

 

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heart. Let's do that two more times.

 

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Inhale, reach the arms up.

 

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And exhale.

 

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One more time, inhale, reach the arms up.

 

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And exhale.

 

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This time reach the arms up and over our head.

 

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I'm going to interlace your fingers, extend your palms up towards the ceiling

 

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and then from here drop the shoulders.

 

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Still sitting up nice and tall, feel that length on the side

 

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body, reaching up.

 

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Staying with your breath.

 

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Then you're going to release the hands bring your right hand down and then

 

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we're going to stretch over towards the right.

 

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So little bend in that right elbow, left shoulders opening, gazes

 

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forward, chin away from our chest, feeling that nice stretch on the whole

 

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left side here.

 

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Breathing deeply.

 

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And then slowly come back to centre, switching sides,

 

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left hand down, reaching that right arm up.

 

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Opening that right shoulder.

 

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Feel that expansion in your chest.

 

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And then slowly release and then walk your hands forward

 

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and then just drop your head down, folding over your legs,

 

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releasing your head.

 

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And then very, very slowly, you're gonna roll up,

 

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and then you're going to make your way onto all fours.

 

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

 

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width apart, right underneath your hips.

 

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And we'll just start with a few rounds of cat and cow.

 

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So as you inhale, you are going to drop the belly, sitting bones come up,

 

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lift the heart, and then exhale, round

 

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into the back, draw the belly in, release the crown of the head.

 

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Two more times like that, inhale.

 

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And exhale.

 

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Inhale.

 

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Heart lifts.

 

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And exhale in round.

 

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Coming back to centre. From here, you're gonna step back with your right foot,

 

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curling your toes under and pushing back through that right heel.

 

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So feeling the stretch into that right ancle, right

 

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calf.

 

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And then pausing here, you're gonna shift your weight to your right hand, and

 

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you're going to reach your left arm straight out in front of you.

 

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So left hand extends out, focus on a point,

 

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draw the belly in, breathe into your upper back, and then

 

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very slowly you're gonna raise that right leg up.

 

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Flex your foot so you're reaching your heel behind you.

 

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Your toes are pointing down towards the floor, and you are gazing down

 

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so your neck is in line with your spine.

 

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So opposite hand to leg, feel that length here and hold for one,

 

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two, three.

 

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Four and five, left hand down, right knee down.

 

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Extend the left leg back, start by curling your left toes under,

 

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pushing back through your heel and then feeling the difference between sides.

 

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Shifting your weight to your left hand, reach your right arm out.

 

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Once you've found your balance, start to raise that left leg up.

 

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Try not to sink into your low back, so pull up from your belly.

 

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Gaze at one point and hold.

 

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One.

 

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Two.

 

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Three, four, and five.

 

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Right hand down, left knee down.

 

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We're gonna go right into the other side again.

 

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This time you're gonna extend your right leg up and then you're going to

 

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bend the right knee and then we're gonna push up through your heel and

 

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we're going pulse up for 10. So one, two,

 

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three.

 

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Four, five, six, seven,

 

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eight, nine, ten.

 

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This time, bring your knee in, and then out to the side,

 

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and then up. So start to make a big circle with that right knee,

 

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opening up into that right hip.

 

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Stay connected with your breath.

 

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So we're just waking up the body here.

 

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You know, if we're sitting for the most part of our day,

 

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it should feel really nice. Again, the hips, we hold a lot of tension here.

 

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One more round.

 

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And then release. Take a brief child's pose.

 

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Big toes together, knees wide.

 

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Turn your palms so they're facing up and then just melt your heart down here.

 

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Take a deep breath in.

 

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Deep breath out.

 

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Bring your palms back onto the mat.

 

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Come forward onto all fours.

 

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Extend your left leg back.

 

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Focus on a point. Bend the knee, heel

 

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pointing up, and then pulse up for one, two,

 

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three, four, five,

 

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six, seven, eight.

 

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Nine ten bring the knee in to the side and

 

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up so making a circle with that left knee

 

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opening up the hip

 

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Again, listen to your body, depending on how open or tight you

 

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are in your hips. You could make small circles, big circles.

 

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One more round.

 

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And then release, take a brief child's pose, big toes together, knees

 

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wide. Release the hands, palms facing up.

 

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Take a moment, find your breath.

 

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And then come back onto all fours this

 

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time you're going to step your right foot back your left foot back and come

 

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into a high plank so shoulders over your wrists one

 

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straight line with your body hold here for one

 

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strong arm strong legs two three

 

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four and five.

 

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Draw the hips up and back, downward facing dog.

 

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Pedal your feet out, bending one knee.

 

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And then the other, moving your hips from side to

 

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side.

 

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And from downward facing dog, feet are hip width apart.

 

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Keep your feet where they are. Put a little bit in your knees and then just

 

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start to walk your hands back to meet your feet coming into a

 

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standing forward fold.

 

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From here, take a deep breath and come up halfway, lengthen the spine,

 

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gaze this forward, and then exhale, fold over your

 

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legs.

 

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Very slowly, you're gonna roll up to stand, nice and slow.

 

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Head comes up last.

 

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On an inhale, reach the arms up, and exhale,

 

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hands together in front of your heart.

 

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From here. I'm gonna turn this way so you can see me.

 

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So feet are hip width apart, standing up nice and

 

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tall, reach up through the crown of the head.

 

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You're gonna extend your arms out to the side and then flex your hands so

 

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your fingers are pointing up.

 

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You're going to imagine a wall closing in.

 

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So push that wall away from you, soften your shoulders,

 

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root down through your heels.

 

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Again, you can close the eyes here, just tune inwards.

 

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And breathe. So this should be a strong active pose.

 

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So really energise out through your palms.

 

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Imagine there's like 10 pound weights on each of your arms.

 

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So feel that energy.

 

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From here, gently open the eyes on and inhale, reach the arms up, and

 

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then exhale. You're gonna interlace your hands behind you.

 

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

 

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as you exhale, soften your knees and fold forward

 

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over your legs, pulling your arms away from you.

 

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And if that's not available to you, you can always grab opposite shoulders.

 

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Breathing deeply.

 

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And then you're gonna lower your hands to your back, release

 

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the hands, bring them out in front of you, and then slowly roll

 

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up to stand nice and slow.

 

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Inhale, reach the arms up, and exhale,

 

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hands together in front of your heart.

 

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And from here, you're gonna step to the top of the mat, big toes together,

 

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heels slightly apart. We're gonna take you through different standing poses,

 

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and we're gonna hold them for about five to 10 breaths each, okay?

 

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So inhale, reach your arms up.

 

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As you exhale, hinge from your hips, fold forward.

 

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Take a deep breath in, come up halfway, lengthen the spine.

 

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As you exhale bend your knees deeply bring your hands to the mat and you're

 

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going to step back with your left foot so coming into a low lunge

 

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here right knee stacked right over your ancle walk your

 

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

 

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hand onto your hips you're gonna bend into that front knee push

 

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back through that left heel this can be your pose right

 

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here hands on your hips if you want to go deeper reaching the arms

 

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up Soften your shoulders, sink a little bit deeper

 

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into that front knee and hold for one.

 

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Deep breaths too.

 

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Feel that strength, feel that power, feel that confidence within you.

 

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You can put a gentle smile on your face,

 

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four.

 

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Five.

 

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Six.

 

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Think a little bit deeper.

 

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Seven.

 

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Eight.

 

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Nine and ten. You're going to turn your left heel in and then open

 

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up into warrior two.

 

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So your torso's facing the left wall, just your gaze is over

 

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your fingertips. Again, strong in your arms, strong in you legs.

 

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If you need a break with your hands, you can turn your palms to face up.

 

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Little bend in your elbows for a breath and then come back

 

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into a full warrior two, let's hold for one.

 

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Two

 

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Three.

 

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Four, sink a little bit deeper, five.

 

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Six.

 

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7 8

 

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nine and ten. Bring your hands onto your hips.

 

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You're going to turn to face the left side.

 

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This time you're going turn your heels in and your toes out and

 

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then you're going to bend at the knees.

 

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Tuck your tailbone under, lengthen the spine

 

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and you're gonna bring your arms out to the side into cactus arms.

 

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We're going come into goddess pose here, lift the chest.

 

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Bend the knees, sink a little bit deeper and hold for one.

 

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If you need to modify, you can rest your forearms onto your knees

 

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or your hands, two.

 

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Three.

 

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Four.

 

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Five, sink a little bit deeper, six,

 

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seven.

 

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Eight, nine, and 10.

 

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Straighten your legs. Bring your hands to your hips.

 

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Pivot so your toes are pointing forward, and then you're gonna fold forward

 

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over your legs, resting your hands down onto the mat.

 

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Fold.

 

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Over your legs.

 

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Again, you can bend and sway a little bit from side to side.

 

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And then you're gonna walk your hands over to the right, facing the front of

 

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your mat. So you're back into that lunge.

 

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Plant your palms, step back into plank.

 

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Exhale, Chaturanga.

 

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Inhale, upward facing dog, and exhale back,

 

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downward facing dog.

 

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Take a deep breath in.

 

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Deep breath out.

 

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Lift your heels up high, look forward, bend the knees, step or hop, top of the

 

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mat. Inhale, come up halfway.

 

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Exhale and fold.

 

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Inhale, rise up to stand, reaching the arms up.

 

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And exhale, hands together in front of your heart.

 

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So moving on to the left side now.

 

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Inhale, reaching your arms up, exhale, fold forward.

 

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Inhale, coming up halfway, exhale, bend your knees

 

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deeply, hands to the mat, stepping back with your right foot.

 

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So left knee stacked right over your ancle, walk your hands up

 

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your front knee, your thigh, hands onto your hips.

 

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Find your balance here.

 

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Once you feel stable, reaching the arms up, sink a little

 

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bit deeper into that front knee, getting strong arms, strong legs.

 

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Feel that strength within you, the power within you.

 

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Stay with your breath for one.

 

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Two.

 

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Three.

 

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Four.

 

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Five, sink a little bit deeper.

 

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Six.

 

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Seven.

 

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Eight.

 

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Nine and ten, open up into warrior two.

 

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Again, torso facing the right, gaze over your left.

 

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Again, if you need a break, turn your palms and face them up for a breath.

 

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Strong arms, strong legs. One.

 

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Two Three.

 

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Four.

 

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Five, sink a little bit deeper.

 

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Seven.

 

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8, 9, and 10.

 

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Hands on your hips, pivot so you're facing the right.

 

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You're gonna turn your heels in, your toes out, and then you're gonna bend

 

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the knees. Lift the chest, bring

 

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your arms out to the side, bending at the elbows, coming into goddess

 

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pose here, and hold for one.

 

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Two Three.

 

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Four.

 

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Five, sink a little bit deeper, six,

 

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seven.

 

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Eight, nine, and 10.

 

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Straighten the legs, hands on your hips.

 

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Pivot so your toes are pointing forward and then fold over your

 

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legs. Releasing your hands, releasing the head, shake it out.

 

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00:19:28,500 --> 00:19:32,604

Walking your hands back to the top of your mat, stepping

 

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back, plank pose, exhale, chaturanga.

 

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00:19:37,276 --> 00:19:42,447

Inhale, upward facing dog, and exhale back,

 

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downward facing dog.

 

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

 

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00:19:50,255 --> 00:19:53,258

Turn your palms so they're facing up.

 

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Release the arms by your side and soften the head

 

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down.

 

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00:20:00,632 --> 00:20:01,833

Come back to your breath.

 

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00:20:05,971 --> 00:20:08,774

Even out your inhales and your exhales.

 

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00:20:22,621 --> 00:20:26,692

And then very slowly bring your hands forward.

 

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You're gonna roll up.

 

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Sitting back onto your heels, bring your knees together,

 

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00:20:33,232 --> 00:20:37,302

shift your hips to one side, reach your legs out in front of you, and

 

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00:20:37,302 --> 00:20:38,904

then make your way onto your back.

 

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Hug your knees into your chest.

 

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00:20:46,511 --> 00:20:48,914

Rock from side to side.

 

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It's massaging into your low back.

 

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Keeping that right knee in, extend your left leg all the way

 

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00:20:56,955 --> 00:21:01,193

down onto the floor. Take a deep breath in and

 

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00:21:01,193 --> 00:21:03,295

exhale. Hug that right and closer.

 

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00:21:06,898 --> 00:21:09,935

Bring your left hand on your right knee.

 

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00:21:09,935 --> 00:21:14,039

Extend the right arm out to the side and take a gentle spinal twist,

 

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00:21:14,039 --> 00:21:16,041

bringing that right knee over towards the left.

 

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00:21:31,757 --> 00:21:35,727

Slowly come back to centre, switching sides, hug your left

 

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00:21:35,727 --> 00:21:37,696

knee in, extend that right leg out.

 

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00:21:40,699 --> 00:21:42,467

Bringing that left knee in closer.

 

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00:21:43,969 --> 00:21:47,906

Right hand on your left knee, left arm out to the side, bringing that

 

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00:21:47,906 --> 00:21:49,341

knee over towards the right.

 

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00:21:50,642 --> 00:21:52,010

Softening your left shoulder down.

 

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00:22:01,420 --> 00:22:05,457

Coming back up to centre, give your knees a big

 

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00:22:05,457 --> 00:22:09,728

hug, lift the shoulders, lift the head up, draw your nose towards your knee,

 

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00:22:09,761 --> 00:22:13,732

squeeze everything together, and then exhale.

 

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00:22:13,732 --> 00:22:19,037

Release the head down, extend your legs out in front of you.

 

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00:22:19,037 --> 00:22:23,342

Coming into final relaxation, arms alongside your body, palms

 

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00:22:23,342 --> 00:22:24,343

facing up.

 

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00:22:27,379 --> 00:22:31,683

Take a moment here to slow down the breath,

 

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00:22:33,185 --> 00:22:34,786

soften every muscle in the body.

 

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00:22:38,190 --> 00:22:42,427

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

 

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00:22:43,562 --> 00:22:45,797

by Melody Beattie's Journey to the Heart.

 

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Joy is the way.

 

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00:22:50,836 --> 00:22:54,806

Joy in the morning, joy throughout the day, joy

 

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00:22:54,806 --> 00:22:59,611

at twilight, joy in your dreams, waking and sleeping.

 

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00:22:59,611 --> 00:23:03,215

For so long, we believe that our joy depended on specific outward

 

325

00:23:03,215 --> 00:23:07,386

circumstances, on a particular situation, being a

 

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00:23:07,386 --> 00:23:11,757

certain way, or on the presence or behaviour of a particular person.

 

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00:23:12,991 --> 00:23:17,062

While getting what we want and being with those we love can add to our joy,

 

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00:23:17,062 --> 00:23:20,198

we have learned another kind of joy, a deeper kind of Joy.

 

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00:23:21,266 --> 00:23:23,668

A joy that abides and carries us through.

 

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00:23:24,803 --> 00:23:27,406

Joy doesn't come from the outside.

 

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00:23:27,406 --> 00:23:31,343

Although the energies of the universe and universal love can add to

 

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00:23:31,343 --> 00:23:33,478

our joy and fill our wellspring.

 

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00:23:34,579 --> 00:23:38,683

Joy comes from doing the divine will each moment.

 

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00:23:38,683 --> 00:23:43,288

Joy comes living in harmony with ourselves each moment of each day.

 

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00:23:43,288 --> 00:23:47,626

Joy is a choice that comes from accepting and living fully each

 

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00:23:47,626 --> 00:23:51,596

moment of our lives. Knowing that each day and each event is

 

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00:23:51,596 --> 00:23:52,597

important.

 

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00:23:53,832 --> 00:23:56,668

Joy comes from trusting each moment.

 

339

00:23:56,668 --> 00:23:58,570

That's the secret of joy.

 

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00:23:58,570 --> 00:24:02,874

Receive it now, then pass it on with a smile and a kind word

 

341

00:24:02,874 --> 00:24:05,177

to all who come along your path.

 

342

00:24:14,352 --> 00:24:18,390

So with that, just take a moment here to bring your attention back into

 

343

00:24:18,390 --> 00:24:19,391

your breath.

 

344

00:24:21,760 --> 00:24:25,497

Taking deep inhales and exhales in and out through the nose.

 

345

00:24:29,201 --> 00:24:33,205

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

 

346

00:24:33,205 --> 00:24:34,506

back into the body.

 

347

00:24:36,908 --> 00:24:40,946

And slowly bring your legs together, reach your arms up and over your head and

 

348

00:24:40,946 --> 00:24:44,916

take a deep stretch out through your fingers, out through you toes, get

 

349

00:24:44,916 --> 00:24:45,951

nice and long.

 

350

00:24:47,252 --> 00:24:51,356

Take a deep breath in and exhale, let it go.

 

351

00:24:52,724 --> 00:24:56,628

Bending your knees, place your feet on the mat, gently roll over onto your

 

352

00:24:56,628 --> 00:24:58,930

right side, staying here for a moment.

 

353

00:25:01,366 --> 00:25:05,403

And then slowly pushing yourself up, coming into a

 

354

00:25:05,403 --> 00:25:09,107

comfortable seated position at the top of your mat.

 

355

00:25:10,375 --> 00:25:12,110

Palms together in front of your heart.

 

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00:25:15,247 --> 00:25:19,251

Take this opportunity to thank your body for the work that you did

 

357

00:25:19,251 --> 00:25:20,252

today.

 

358

00:25:21,820 --> 00:25:25,957

Thank you for taking the time to practise and sharing your energy.

 

359

00:25:25,957 --> 00:25:27,759

So have a wonderful day.

 

360

00:25:27,759 --> 00:25:28,760

Namaste.

 

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00:25:29,661 --> 00:25:31,663

Thank you so much. See you next time. Take care.

 

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00:25:49,781 --> 00:25:54,085

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00:25:54,085 --> 00:25:57,856

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00:26:01,726 --> 00:26:04,563

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