The Upside: Invested in Wellness with Jessie Sarafian – June 10, 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 Srapian. So today is all about chair yoga.

 

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So we sit for the most part of our working day and I wanna take you through

 

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some simple chair yoga sequences that you can do at any time

 

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throughout your day that you need a break.

 

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So let's find a nice, comfortable seated position on our chair.

 

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Make sure both feet are firmly planted onto the ground, sitting up nice

 

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and tall. And just rest your hands on your thighs and

 

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close the eyes.

 

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Take a deep breath in.

 

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And deep breath out.

 

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So as you sit and you work, as you set and you drive,

 

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I really want you to bring your attention to your posture.

 

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So notice how you're sitting, notice if you're slouching, sit up even

 

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taller.

 

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So as sit throughout your day, when you sit commuting

 

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to work, I want you sit up tall, soften your

 

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shoulders, and you're gonna reach up through the crown of the head.

 

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A slight lift of your chest.

 

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It's really having that awareness within your body and

 

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having that awareness within your breath.

 

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For these simple exercises that you do with your chair,

 

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you can also do little reminders in your calendar,

 

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top of the hour, to do one to two minutes

 

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of these exercises would be really beneficial.

 

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So you can keep your eyes close here if you like, or you can gently open

 

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your eyes, soften your gaze.

 

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You're gonna inhale, you're gonna lift your shoulders up towards your ears,

 

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and then exhale, roll them back and down.

 

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We'll do that four more times.

 

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Inhale up.

 

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Exhale, back and down.

 

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Moving with your breath, inhale and

 

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exhale.

 

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Just moving at your own pace, your own breath.

 

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Coming back to centre, and then you're gonna switch directions.

 

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So inhale back and up, and then exhale forward and

 

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down.

 

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One more round here.

 

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And then slowly release gently open the eyes take a deep breath in

 

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and then exhale you're going to turn your head towards the right chin towards

 

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your shoulder.

 

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Inhale to centre and then exhale turning your head

 

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to the left.

 

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Inhale to centre, this time as you exhale bring your right ear

 

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to your right shoulder.

 

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If you want more of a deeper stretch you can extend that left hand down by

 

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your side. You can grab the armrest or underneath your chair

 

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feeling that stretch on the left side of your

 

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and then slowly coming back up to centre and then left

 

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ear, left shoulder.

 

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To go deeper, right arm out to the side.

 

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Coming back up to centre, this time tuck your chin into your chest,

 

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stretching the back of your neck.

 

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And then slowly lifting your head up.

 

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From here, inhale, reach the arms up and over your head, and

 

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then exhale. We're gonna take a twist towards the right.

 

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Bring your left hand to the outside of your right knee.

 

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Your right arm comes behind you onto your chair.

 

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

 

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Sitting up nice and tall, lengthen the spine, and then, slowly

 

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twisting from your belly.

 

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Head turns last, gazing over your right shoulder, and let's hold here

 

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for one.

 

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Two Three.

 

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Four, and five.

 

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Unwind, come back to centre, inhale, reaching the arms up,

 

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and then exhale, twisting to the left.

 

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So right hand outside of your knee, left knee,

 

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left hand comes behind you onto your chair, sitting up tall,

 

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and then exhale, gazing over your left shoulder.

 

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Let's hold here for one, One, two.

 

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Three.

 

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Four, and five.

 

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Unwind, come back to centre.

 

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Inhale, reach the arms up.

 

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And then exhale, hands together in front of your heart.

 

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From here, you're gonna come forward slightly onto your chair.

 

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Bring your hands onto your armrest or you can just grab underneath your chair

 

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if that's available to you. And you're going to shift your weight over onto

 

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your left foot. And then you're just gonna extend and raise that right leg up.

 

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And then, exhale, lower it down.

 

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And then other side.

 

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Straighten your left leg, and then exhale down.

 

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One more time on each side. Extend the right leg up,

 

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and down, and then left leg and

 

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down. This time you're gonna extend the right legs out

 

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and then rotate into your ancle a few times.

 

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You can put a little bend in your knee if you need to.

 

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Try not to lean back, sit up tall.

 

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And then switching directions.

 

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And then point your toes, flex the foot, and

 

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then, point and flex.

 

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One more time, point, and flex, from here, you're gonna bend

 

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that right knee fully, and then you're going to cross your ancle just above

 

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your left knee and flex your foot here.

 

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So this can be your pose right here, using that right hand, gentle pressure

 

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to bring that right me down.

 

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So feeling that stretch into your outer right hip.

 

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This can be your pose.

 

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Right here. If you want to go deeper, you're slowly going to start to

 

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fold forward over your leg.

 

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So you're leading with your chest, avoid rounding into your back,

 

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and closing the eyes, tuning inwards, and let's hold here

 

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for 10.

 

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Nine.

 

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Eight.

 

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Seven.

 

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Six.

 

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Five.

 

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Four.

 

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Three.

 

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To

 

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and one slowly make your way up

 

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uncross your leg and we'll go right into the other side so your first you're

 

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going to extend the left leg out rotating into

 

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that left foot

 

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and then opposite direction.

 

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Point the toes, flex the foot.

 

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Point and flex and point and

 

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flex. Bending the left knee, cross your left ancle just

 

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above your right knee, flexing your foot with that left hand, gentle

 

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pressure. Again, one side is always easier than the other.

 

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For me, the left side feels tighter for me.

 

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So just listen to your body.

 

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You go to the point where you feel the stretch.

 

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Not where it's painful or you want to come out of it.

 

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You can choose to stay upright.

 

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If you want go deeper, you're going to slowly fold over that

 

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leg, leading with your chest, keeping a

 

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nice flat back and hold for one.

 

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Two

 

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Three.

 

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Four.

 

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And five slowly making your way up

 

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uncross your leg and shake it out

 

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from here you're going to stand up and you're gonna come towards the back of

 

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your mat and you're going to walk your feet

 

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back, straighten your arms and come into a nice forward

 

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fold. You can put a little bend in your knees here, gaze down towards

 

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the floor so your neck is in line with your spine and feel that nice stretch

 

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into your side body.

 

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Breathing deeply.

 

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So this should feel really nice in your back.

 

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Let's hold for a few more breaths.

 

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And then very very slowly you're going to roll up walking

 

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your feet forward so staying at the back of your chair

 

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using your chair for support feet are hip width apart and you're just going

 

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to come high onto your tippy toes lifting your heels up and

 

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then exhale, lower down.

 

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We'll do five more.

 

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One more.

 

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And exhale release keeping your right foot where it is coming

 

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to centre and then you're going to step your left foot all the way back coming

 

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into a lunge here bending into that right knee keeping your hand

 

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on your chair for support pushing back

 

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through that left heel so strong in your legs and you're

 

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gonna straighten that front leg and then exhale come

 

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back into a bent We'll flow from here,

 

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inhale up.

 

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Exhale, bend.

 

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Inhale.

 

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Exhale.

 

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Inhale up, exhale down.

 

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Two more. Inhale.

 

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Exhale.

 

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Inhale up, exhale bend.

 

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Stay with that lunge here. You can keep your hands on the chair for support

 

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or you can bring your hands onto your hips or you can reach the arms

 

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up and over your head. Let's hold for one, two,

 

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Three, four, and five.

 

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Release your hands down, step your left foot forward to meet your right,

 

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and then we'll go right into the other side.

 

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Stepping back with your right foot, bending into your left knee, finding that

 

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nice lunge.

 

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Focus on a point.

 

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From here, slowly straighten your front leg, and then

 

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exhale, come back into that bent knee.

 

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Inhale up.

 

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Exhale down.

 

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Inhale.

 

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Exhale.

 

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Inhale up.

 

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Exhale down, inhale up,

 

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exhale down.

 

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Good, one more, inhale and

 

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exhale. Staying with that lunge, you can stay here, hands on

 

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your hips or reaching the arms up.

 

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Focus on a point, one, two.

 

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Three, four, and

 

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five. Release your hands down, step your right foot forward to meet your left,

 

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and shake it out. So we're gonna come into a balance pose now.

 

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Again, using your chair for support, we're going to come into tree pose.

 

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You're gonna shift your weight to your left foot, bring the sole of your right

 

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feet either to your inner left thigh, your shin,

 

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or you can just place your big toe on the mat.

 

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Just making sure it's not putting direct pressure on your knee, it's either

 

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below or above. You can keep your hand on the

 

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chair for support or maybe bring your palms together in front of your heart.

 

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Focus on a point to go deeper, maybe reaching the arms

 

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up and hold for one.

 

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Two Three.

 

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Four, and five. Palms come together to

 

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your heart, releasing your right foot down, and

 

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shake it out. So coming into the other side, shifting your weight

 

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to your right-foot, bringing the sole of your left

 

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foot, inner right thigh, your shin, or big toe on the ground.

 

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And finding your position.

 

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Maybe palms together in front of your heart.

 

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To go deeper, reaching the arms up.

 

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And if you fall out of it, that's totally fine.

 

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Making your way up slowly.

 

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Holding here for one, two,

 

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three.

 

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Four and five.

 

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Palms come together to your heart, release

 

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the foot and shake it out.

 

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So making your way back onto your chair.

 

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Sitting up nice and tall, both feet flat on the

 

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floor. You're gonna reach your arms out in front of you.

 

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You're going to bring your right arm under your left, cross at the elbows,

 

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and then bring your palms together, like so.

 

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So coming into Eagle Arms, if that's not available to you, you can grab

 

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opposite shoulders.

 

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Holding here.

 

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For one.

 

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Two.

 

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Three, four, and five.

 

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Inhale, reaching the arms up, and then exhale, switching

 

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sides. Left arm under your right, cross up the elbows, palms come

 

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together, or grabbing opposite shoulders,

 

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holding here for one, two.

 

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Three, four, and five.

 

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Slowly unwind, inhale, reach the arms up, and

 

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exhale, hands together in front of your heart.

 

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From here, reach your arms out in front you.

 

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

 

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Fingers are pointing down, palms away from you.

 

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Keep your right hand where it is with that left hand.

 

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Just gently pull your fingers back towards you, feeling

 

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that stretch onto your forearm all the way up to your shoulder,

 

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making sure your wrist is in line with your shoulder.

 

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It's not too high, not too down.

 

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And closing the eyes if you like, feeling that nice stretch.

 

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And then slowly release, shake it out.

 

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And then other side, palms away from you, fingers

 

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pointing down, and then gentle pressure with using your right hand

 

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to pull your fingers towards you.

 

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And then slowly release, shake it out,

 

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make a fist with your hands, and then just make tiny circles in one direction.

 

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And then opposite direction.

 

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Shake it out.

 

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Coming back into that nice, comfortable seated position.

 

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This time, you're going to turn your palm so they're facing up a

 

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gesture of receiving the energy that's from around you,

 

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closing the And we'll just come into a simple guided

 

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meditation of counting our breath.

 

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So on your last exhalation, let all the air out, let it

 

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go.

 

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Let's inhale all together for a count of one.

 

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Exhale for one.

 

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Inhale for a count of two, one,

 

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exhale for two, one.

 

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Inhale for count of three, two,

 

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one, Exhale for three,

 

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two, One.

 

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Inhale for count of four, three, two,

 

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one.

 

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Exhale for four, three, two,

 

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one. Inhale for a count of five,

 

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four, three, two, one.

 

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Exhale for five, four, three,

 

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two.

 

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Come back to the natural rhythm of your breath.

 

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In and out through your nose.

 

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So staying here with your breath, in

 

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and out through your nose.

 

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I'll read today's meditation by Melody Beatty's

 

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Journey to the Heart.

 

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Enjoy summer.

 

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Learn to enjoy summer, that wonderful warm time when everything

 

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is in full bloom.

 

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Summer isn't forever, but don't ruin it by fussing.

 

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Forget about the winter, just pass, the autumn that lies ahead.

 

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Immerse yourself in the good times, the fullness of summertime.

 

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We may have gotten so used to the other times, the colder times,

 

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that we've forgotten how to enjoy the sun, the warm.

 

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Play times. The good times, each moment of our lives is important.

 

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Each moment of our lives, is a spiritual experience.

 

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To live fully in joy, we need to learn to enjoy the good times as

 

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well as weather the storms.

 

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Most of us are proficient at hunkering down and getting through the winters

 

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of our lives. Now it's time to learn something different.

 

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Take off your heavy wrap, grab your straw hat and go bask in the

 

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sun. Tomorrow's lessons will take care of themselves.

 

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Today, the lesson is learning to enjoy summer.

 

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So bring your attention back into your breath.

 

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

 

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And try to stay with this nice, even calm breath throughout your day.

 

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And as you work and as you sit, I want you to notice your posture.

 

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Take those moments, take those opportunities to take a break,

 

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

 

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Even one to two minutes of these simple chair yoga exercises

 

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will do you good.

 

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So bring your palms together in front of your heart.

 

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

 

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So 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. See you next time.

 

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Thanks for listening to, or watching,

Fidelity Canada's The Upside podcast.

 

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