The Upside: Invested in Wellness with Jessie Sarafian – June 3, 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 Serafyan. So today is all about saluting the sun.

 

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I'm gonna take you through various different variations

 

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of a sun salutation, also known as surya namaskar.

 

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So this is a great flow to get your heart rate up, the blood flowing, and

 

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also it's just an overall great way to express gratitude and thanks to

 

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the sun, which is a natural source of light and life.

 

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So we're going to start in a comfortable seated position.

 

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Sitting up nice and tall, rest your

 

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hands on your knees or your thighs and just gently close the

 

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eyes.

 

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Take a moment here to settle in this space

 

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wherever you are.

 

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Now that the weather is getting nicer, you can take your practise outside.

 

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Feel the sun on your face, and if you're indoors, just imagine

 

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the sun hitting your body,

 

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feel the heat.

 

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So we're breathing in through the nose and out through the nos.

 

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Notice if you're slouching, sit up even taller,

 

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soften your shoulders away from the ears.

 

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Still keeping your eyes closed, still sitting up nice and tall, bring one

 

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hand to your heart, one hand onto your belly.

 

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Take a deep breath in.

 

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Open the mouth, let it go.

 

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One more time like that, deep breath in.

 

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Exhale, sigh out.

 

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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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From here, gently open the eyes, release the hands, inhale,

 

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reach them up and over your head, and then exhale, palms

 

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together in front of your heart.

 

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Two more times like that, inhale.

 

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Arms reach up high, reach up through your fingertips, and

 

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exhale, hands together in your heart, one

 

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more time, inhale, arms reach up.

 

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And exhale, hands together in front of your heart.

 

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This time, you're gonna inhale, reach the arms up.

 

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You're gonna interlace your fingers, extend your palms up towards the ceiling,

 

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and then drop your shoulders.

 

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Take a deep breath in here, and then exhale, stretch

 

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towards the right.

 

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So left shoulders opening, gazes forward, chin away from your

 

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chest. Still stretching towards the Right.

 

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To go deeper, you're going to release your right hand down.

 

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Put a little bend in your elbow and see if you can come a little bit deeper

 

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now, feeling that nice stretch on your left side body.

 

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Breathing deeply.

 

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And then slowly come back up to centre, reaching that right arm up,

 

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interlace your fingers again, drop your shoulders, take a

 

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deep breath in, and exhale, stretch to the left.

 

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Right shoulder opening, gaze is forward.

 

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You can choose to stay here or release your left hand down,

 

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leaning over towards that left side, reaching that right arm

 

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up and over, breathing deeply.

 

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And feeling the difference between sides.

 

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And then slowly come back up to centre, left hand

 

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reaches up, palms come together and exhale hands together

 

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in front of your heart. This time you're going to reach your arms straight out

 

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in front of you, reaching out through your fingers and

 

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dropping your head down, just folding forward here.

 

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And then very slowly you're going to come forward and

 

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up onto all fours and then you're going to position so

 

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your wrists are right underneath your shoulders knees hip width apart

 

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right underneath you're hips and we'll just start with a few rounds of cat and

 

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cow here so as you inhale you're gonna drop the belly sitting bones come

 

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up lift the heart and exhale round

 

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into the back draw the belly and 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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Moving with your breath. Inhale, shoulders back,

 

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chest lifts and exhale in round.

 

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Coming back to centre.

 

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From here, you're gonna step back with your right foot, curling your toes under

 

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and pushing back through that right heel.

 

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So just feeling that nice stretch in the back of your leg, your calf,

 

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your ancle.

 

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Staying on all fours here. You're gonna raise that right leg up,

 

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bend the right knee, and then just bring it into your chest, out to the side,

 

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and then back up. So just slowly making a circle.

 

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Waking up your hips here.

 

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Opening up that right side.

 

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So again, the hips are a very common area where we hold

 

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a lot of tension.

 

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So breathe into this side.

 

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One more round here, and then we'll switch directions.

 

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So knee comes up to the side and back in.

 

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So still with that right leg.

 

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Breathing deeply.

 

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Just waking up the body before we flow, before we

 

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move into our sun salutations.

 

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One more round here and then release.

 

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Sit back into 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, giving your hands a break.

 

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Shake out your fingers.

 

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Move your hips from side to side.

 

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Coming back to your breath.

 

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And then come back onto all fours and then we'll go right into the other

 

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side. Start by stepping back with your left foot to start.

 

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Curling your toes under, pushing back through that left heel.

 

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And then pausing here, raising your left leg up, bend the knee,

 

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bring it into your chest, out to the side, and in.

 

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One more round and then switch directions.

 

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Waking up that left hip one more round here

 

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and release child's pose big toes

 

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together knees wide turn your palms facing up slight bend in your elbows

 

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rock your hips side to Bye!

 

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And then coming back up onto all fours,

 

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stepping back with your right foot, stepping back with your left foot and

 

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come into a high plank here.

 

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So shoulder stack right over your wrists, push back through your

 

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heels. Breathe into your upper back.

 

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Stay connected to your core, your centre.

 

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Let's hold here for one.

 

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Two.

 

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Three.

 

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Four and five.

 

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Bend the knees slowly.

 

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Draw your hips up and back coming into downward facing dog.

 

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Pedal your feet out.

 

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Bending one knee and then the left.

 

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Shake out your head, no tension in your neck.

 

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Let it go.

 

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And then from downward facing dog, lift your heels up high, look forward,

 

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bend the knees, either walk or hop to the top of your mat.

 

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Take a deep breath and come up halfway, lengthen the spine,

 

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come into a flat back, and then exhale, folding forward.

 

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Inhale, rise up to stand, reaching the arms up and over your head,

 

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

 

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So we're gonna start with the first variation of a sun salutation and

 

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then we'll progress and I'll add other poses in between.

 

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So starting at the top of your mat.

 

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Big toes together, heels slightly apart.

 

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Inhale, reach the arms up.

 

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As you exhale, fold forward.

 

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Take a deep breath and come up halfway.

 

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Exhale, bend your knees deeply. Bring your hands to the ground.

 

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Step back with your left foot.

 

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Left knee comes down. Inhale, rise up, coming into a low lunge.

 

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Take a big breath in.

 

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Deep breath out.

 

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One more breath, inhale and exhale.

 

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Release your hands to the ground. Step back, plank pose.

 

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Inhale and plank, exhale, lower Chaturanga.

 

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Inhale, upward facing dog, or you can come down into cobra

 

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and then exhale back, downward facing dog.

 

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Take a deep breath in, deep breath out.

 

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Lift your heels up high, look forward, step or hop, top of the mat.

 

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Take an 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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Left side, inhale.

 

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Exhale, forward fold.

 

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Inhale, come out halfway.

 

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Exhale, bend your knees, hands to the ground, step back with your right foot.

 

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Right knee comes down, uncurl your toes, inhale,

 

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arms reach up, take a deep breath in.

 

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Deep breath out.

 

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One more time, inhale and

 

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exhale, hands to the ground, step back plank pose,

 

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exhale Chaturanga or you can drop your knees and lower all the way

 

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down. Inhale Cobra or Up Dog and exhale

 

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back, Downward Facing Dog.

 

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Let's hold here for five deep breaths.

 

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One, at any time you can always drop your knee, rest in

 

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Child's Pose too.

 

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Three.

 

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Four.

 

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And five lift your heels up high look forward bend the knees step or

 

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hop top of the mat inhale come up halfway exhale

 

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and fold inhale rise up to stand

 

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and exhale hands together in front of your heart

 

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adding on now inhale

 

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exhale fold Inhale, come up halfway.

 

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This time as you exhale, bend your knees deeply, hands down, stepping back with

 

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

 

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right knee stacks right over your ancle, make your way up slowly

 

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

 

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focus on a point, and then inhale, reach the arms up.

 

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Keep bending into that front knee 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 hands to the ground step back plank exhale

 

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chaturanga inhaling up and

 

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exhaling back take a deep breath in

 

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exhale let it go lift your

 

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heels up high step or hop top of the mat inhale come up halfway

 

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exhale fold Inhale, rise up.

 

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This time as you exhale, come right back into your fold, moving with your

 

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breath. Inhale, come up halfway.

 

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Exhale, bend your knees, hands down, stepping back with your right foot.

 

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Stay on the ball of that foot.

 

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Left knee stacks right over your ancle.

 

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Slowly make your way up your front knee.

 

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Focus on a point.

 

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And when you're ready, inhale, reaching the

 

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arms up. Stay strong in your legs.

 

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One.

 

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Two.

 

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Three.

 

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Four.

 

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And five hands down, stepping back plank pose,

 

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exhale lower, chaturanga.

 

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Inhale, upward facing dog and exhaling back,

 

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downward facing dog.

 

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Holding here for five deep breaths or dropping your knees resting

 

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in child's pose listening to your body For

 

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one

 

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to.

 

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Three.

 

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Four.

 

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And five lifting your heels up high look forward bend the knees

 

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step or hop top of the mat inhale come up halfway exhale

 

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and fold inhale rise up to

 

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stand and exhale hands together in front of your heart

 

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take a moment find your breath

 

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and that will add on to that sequence.

 

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So bring your feet together, heels together, thighs together, bend your

 

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knees, inhale, sweep the arms up, coming into Utkatasana,

 

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chair pose. So make sure you can see your toes, put more

 

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weight back into your heels, tuck your tailbone under, lengthen the

 

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spine, and then bend the knee sink a little bit deeper.

 

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Hold here for one.

 

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Two.

 

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Three.

 

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Four and five, straighten the legs and fold.

 

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Take a deep breath and come up halfway.

 

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As you exhale, bend your knees deeply, bring your hands down, step back into

 

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plank pose.

 

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Inhale and plank, exhale, downward facing dog.

 

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From here, bring your feet together, you're gonna inhale, raise the right leg

 

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up, bend the right knee and open up into that right hip.

 

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And then straighten your right leg square off your hips.

 

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

 

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Inhale, stretch your right like up.

 

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00:17:19,538 --> 00:17:24,176

Exhale, right knee to left elbow, cross it over.

 

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Inhale, right leg rises.

 

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00:17:26,512 --> 00:17:31,116

And then exhale, look forward, step your foot forward between your hands.

 

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Stay on the ball of that left foot.

 

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When you're ready, inhale, rise up, coming into crescent lunge.

 

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Bending into that front knee and then you're going to turn

 

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your back heel in and open up into warrior two and hold so

 

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00:17:48,967 --> 00:17:53,238

your torso is facing the left side just your gaze is over your right fingertips

 

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find your breath

 

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Staying with your legs in this position, you're gonna turn your right palm up,

 

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00:18:08,320 --> 00:18:12,424

reach it up and over, coming into reverse warrior, opening

 

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00:18:12,424 --> 00:18:16,762

the chest, bending into that front knee.

 

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00:18:16,762 --> 00:18:20,799

And then slowly windmill your hands to the top of your mat, step back

 

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plank, inhale, exhale chaturanga.

 

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Inhaling up and exhaling back.

 

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Take a moment, find your breath.

 

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Other side, left leg reaches up, inhale, bend your knee,

 

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open up into that left hip, exhale.

 

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Inhale, straighten your legs, square off your hips.

 

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00:18:51,497 --> 00:18:55,701

Exhale, left knee to left elbow, come forward.

 

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00:18:55,701 --> 00:18:58,670

Inhale, left leg comes up.

 

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Exhale, right knee to right elbow, cross it over.

 

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00:19:03,342 --> 00:19:05,911

Inhale, right leg rises.

 

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00:19:05,911 --> 00:19:09,114

Exhale, step your foot forward between your hands.

 

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Stay on the ball of that right foot.

 

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When you're ready, inhale, reaching the arms up.

 

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Keep bending into your front knee.

 

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Then turn your back heel in and then open up into

 

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Warrior II and hold.

 

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Stay strong in your arms, strong in you legs.

 

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

 

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00:19:40,212 --> 00:19:48,287

warrior, opening the chest.

 

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And then windmill your hands to the top of the mat, step back 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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00:20:07,940 --> 00:20:12,311

Deep breath out.

 

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00:20:12,311 --> 00:20:16,248

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

 

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00:20:16,248 --> 00:20:20,219

of the mat. Inhale, come up halfway,

 

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00:20:20,219 --> 00:20:23,088

exhale and fold.

 

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00:20:23,088 --> 00:20:27,192

Bend your knees, come back into chair pose and hold.

 

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So feet together, heels together, thighs together.

 

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00:20:33,999 --> 00:20:38,870

Bend your knees, sink your hips.

 

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00:20:38,870 --> 00:20:42,140

Bend your knees, sink your hips a little bit more.

 

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00:20:42,140 --> 00:20:46,411

This time you're gonna bend your knees slowly, come all the way down,

 

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00:20:46,411 --> 00:20:49,147

and then come into boat pose, Navasana.

 

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00:20:49,147 --> 00:20:53,118

So different variations. So you can have your hands underneath your

 

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00:20:53,118 --> 00:20:58,190

knees with your feet on the ground, sitting up tall.

 

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00:20:58,190 --> 00:21:02,628

Second variation is you can stay here, lifting your legs up

 

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00:21:02,628 --> 00:21:04,930

halfway.

 

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If you feel comfortable.

 

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Releasing the hands by your side.

 

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00:21:13,372 --> 00:21:15,374

Let's hold here for one.

 

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00:21:15,374 --> 00:21:19,945

Sit up tall, avoid rounding into your back, two,

 

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00:21:19,945 --> 00:21:24,583

three, four,

 

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00:21:24,583 --> 00:21:28,754

five, six,

 

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00:21:28,754 --> 00:21:32,958

seven, eight,

 

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00:21:32,958 --> 00:21:35,394

nine, and 10.

 

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00:21:35,394 --> 00:21:39,398

Slowly release, grab opposite elbows underneath your

 

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00:21:39,398 --> 00:21:49,841

knees and just roll and fold forward.

 

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00:21:49,841 --> 00:21:54,680

Slowly come up, make your way onto your back,

 

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00:21:54,680 --> 00:21:58,850

hug your knees into your chest, rock side

 

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00:21:58,850 --> 00:22:06,224

to side.

 

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00:22:06,224 --> 00:22:10,362

Keep hugging your right knee in, extend your left leg all the way down onto

 

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00:22:10,362 --> 00:22:12,130

the mat.

 

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00:22:12,130 --> 00:22:16,401

Take a deep breath in and exhale,

 

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00:22:16,401 --> 00:22:35,854

pulling that right knee and closer, softening your shoulders.

 

307

00:22:35,854 --> 00:22:38,857

And then switch, hug your left knee in.

 

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00:22:38,857 --> 00:22:42,194

Extend your right leg all the way down.

 

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00:22:42,194 --> 00:22:44,896

Take a deep breath in.

 

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00:22:44,896 --> 00:22:56,641

And exhale, hugging that left knee and closer.

 

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00:22:56,641 --> 00:23:03,382

Slowing down the breath.

 

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00:23:03,382 --> 00:23:07,085

Keeping that left knee bent, bring your right hand to your left knee, extend

 

313

00:23:07,085 --> 00:23:09,121

your left arm out to the side.

 

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00:23:09,121 --> 00:23:13,258

We're gonna come into a gentle twist, bringing your left

 

315

00:23:13,258 --> 00:23:16,094

over towards the right.

 

316

00:23:16,094 --> 00:23:20,665

Notice that that left shoulder starts to come up, keep that left should down.

 

317

00:23:20,665 --> 00:23:24,169

You can turn your head in whichever direction that feels comfortable for your

 

318

00:23:24,169 --> 00:23:36,181

neck. Breathing here.

 

319

00:23:36,181 --> 00:23:40,118

Coming back up to centre, switching legs, hugging

 

320

00:23:40,118 --> 00:23:43,321

that right knee in again.

 

321

00:23:43,321 --> 00:23:47,959

Spinal twist here, bringing that right knee over towards the left,

 

322

00:23:47,959 --> 00:24:08,480

extending that right arm out.

 

323

00:24:08,480 --> 00:24:12,918

Coming back up to centre,

 

324

00:24:12,918 --> 00:24:17,355

bring both knees into your chest.

 

325

00:24:17,355 --> 00:24:21,426

And then grab the outer edges of your feet, coming into happy baby

 

326

00:24:21,426 --> 00:24:24,229

pose.

 

327

00:24:24,229 --> 00:24:28,200

Pulling your knees out to the side.

 

328

00:24:28,200 --> 00:24:42,113

And gently rock side to side.

 

329

00:24:42,113 --> 00:24:46,585

And then very slowly release the legs,

 

330

00:24:46,585 --> 00:24:51,189

extend them all the way out onto your mat,

 

331

00:24:51,189 --> 00:24:55,427

separating your feet wide, bring your arms alongside your body,

 

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00:24:55,427 --> 00:25:01,600

palms facing up, coming into final relaxation, Shavasana.

 

333

00:25:01,600 --> 00:25:05,670

Softening every muscle in

 

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00:25:05,670 --> 00:25:09,975

your body, surrendering into this pose,

 

335

00:25:09,975 --> 00:25:14,112

slowing down the breath.

 

336

00:25:14,112 --> 00:25:18,416

With every inhale and every exhale just sinking deeper

 

337

00:25:18,416 --> 00:25:25,891

and deeper into the mat. I feel completely supported here.

 

338

00:25:25,891 --> 00:25:30,428

So staying, lying down, I'll read today's meditation

 

339

00:25:30,428 --> 00:25:35,433

by Melody Beattie's Journey to the Heart.

 

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00:25:35,433 --> 00:25:38,236

Transcend your judgments.

 

341

00:25:38,236 --> 00:25:43,408

Not judging people is really a practical issue, a friend explained.

 

342

00:25:43,408 --> 00:25:45,977

Everybody does something they could be judged for.

 

343

00:25:45,977 --> 00:25:49,915

If we start judging, we'll spend all our time doing that.

 

344

00:25:49,915 --> 00:25:54,719

My friend was right, but not judging is more than a practical matter.

 

345

00:25:54,719 --> 00:25:57,989

It is a spiritual issue as well.

 

346

00:25:57,989 --> 00:26:01,059

I used to spend a lot of time judging other people.

 

347

00:26:01,059 --> 00:26:05,063

I used think the world was divided into right and wrong.

 

348

00:26:05,063 --> 00:26:09,067

I thought judging others would help me stay clear on the difference.

 

349

00:26:09,067 --> 00:26:11,436

I thought, judging was my job.

 

350

00:26:11,436 --> 00:26:15,840

Now I've learned something new about judgments and about myself.

 

351

00:26:15,840 --> 00:26:19,878

Judging others is what I do when I feel afraid, insecure and

 

352

00:26:19,878 --> 00:26:23,815

limited. Judging, others is something I do when I am afraid

 

353

00:26:23,815 --> 00:26:28,820

to love, when I can't accept love, because I can accept myself.

 

354

00:26:28,820 --> 00:26:32,891

And most important, I've learn that judging others is not my job, When I

 

355

00:26:32,891 --> 00:26:36,795

judge others, I judge myself.

 

356

00:26:36,795 --> 00:26:39,831

Yes, there are issues we need to work on.

 

357

00:26:39,831 --> 00:26:43,868

Many of us have quirks we may live with most of or all

 

358

00:26:43,868 --> 00:26:47,305

of our lives, but judging doesn't help.

 

359

00:26:47,305 --> 00:26:49,140

Judgments limit us.

 

360

00:26:49,140 --> 00:26:52,911

Judgments condemn. They say my past is not as it should be.

 

361

00:26:52,911 --> 00:26:55,447

I'm wrong, my life is wrong.

 

362

00:26:55,447 --> 00:26:59,050

Judgments put us in prison no matter where we are.

 

363

00:26:59,050 --> 00:27:00,852

Judgments come from the head.

 

364

00:27:00,852 --> 00:27:03,822

Freedom and love come from heart.

 

365

00:27:03,822 --> 00:27:06,725

Transcending judgments will set you free.

 

366

00:27:06,725 --> 00:27:10,729

Learn to look at yourself in love, who you are, where you are

 

367

00:27:10,729 --> 00:27:12,464

and where you've been.

 

368

00:27:12,464 --> 00:27:15,634

Learn to looks at others with love too.

 

369

00:27:15,634 --> 00:27:20,038

When we accept others with freedom and love, we accept ourselves.

 

370

00:27:20,038 --> 00:27:22,340

Judgments put up barriers.

 

371

00:27:22,340 --> 00:27:27,579

Transcend your judgments and you'll be free.

 

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00:27:27,579 --> 00:27:31,583

So just take a moment here to bring your attention back

 

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00:27:31,583 --> 00:27:35,987

into your breath.

 

374

00:27:35,987 --> 00:27:39,924

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

 

375

00:27:39,924 --> 00:27:44,129

back into the body.

 

376

00:27:44,129 --> 00:27:50,368

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

 

377

00:27:50,368 --> 00:27:54,372

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

 

378

00:27:54,372 --> 00:27:58,543

and take a deep stretch out through your fingers out through your toes

 

379

00:27:58,543 --> 00:28:02,013

get nice and long, deep breath in.

 

380

00:28:02,013 --> 00:28:04,916

And exhale, let it go.

 

381

00:28:04,916 --> 00:28:08,019

Bending your knees, place your feet on the mat.

 

382

00:28:08,019 --> 00:28:16,294

Gently roll over onto your right side and stay here for a moment.

 

383

00:28:16,294 --> 00:28:20,765

When you're ready, slowly making your way up, coming into a comfortable

 

384

00:28:20,765 --> 00:28:25,603

seated position at the top of your mat.

 

385

00:28:25,603 --> 00:28:31,476

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

 

386

00:28:31,476 --> 00:28:37,849

Coming back into the position that we started it with.

 

387

00:28:37,849 --> 00:28:44,155

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

 

388

00:28:44,155 --> 00:28:49,427

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

 

389

00:28:49,427 --> 00:28:51,329

So have a wonderful day.

 

390

00:28:51,329 --> 00:28:53,098

Namaste.

 

391

00:28:53,098 --> 00:28:54,933

So thank you so much for practising.

 

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00:28:54,933 --> 00:28:56,267

We'll see you next time. Take care.

 

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00:29:14,619 --> 00:29:18,923

Thanks for listening to, or watching,

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00:29:18,923 --> 00:29:22,694

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00:29:22,694 --> 00:29:26,564

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00:29:26,564 --> 00:29:29,400

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00:29:29,400 --> 00:29:32,804

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