The Upside: Invested in Wellness with Jessie Sarafian – March 18, 2026

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Hello and welcome to Invested in Wellness, I'm Jessi Serafian.

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So today I'm gonna take you through variations of a sun salutation.

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So these are great flows to connect our breath and our

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movement, it helps to warm up the body, and overall a great way to

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start our day. So let's get started.

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We're gonna come in a child's pose.

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Bring your big toes together, separate your knees wide, reach your

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arms straight out in front of you.

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So let's just ground here on our mat.

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Soften your shoulders, melting your heart down

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and just breathe into your front, your side and back body.

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And with every inhale and every exhale, working

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towards bringing your hips closer towards your heels.

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Again, you can gently rock a little bit more from side to side.

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So staying in your child's pose, just reach your arms straight out in front of

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you so your elbows are lifted.

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Take a deep breath in.

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And then as you exhale, walking your hands over towards the right.

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So slightly off your mat, feeling that stretch on the left side of the body,

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releasing the head back down.

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Inhaling here.

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Exhale back to centre and then walking your hand over towards

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right releasing the head.

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Inhaling here, exhale back to centre and

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then slowly lifting up onto all fours,

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knees or hip width apart, hands shoulder width apart

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wrists underneath your shoulders.

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You're gonna shift your weight to your left hand, you're gonna inhale open the

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chest reach your right arm up towards the ceiling and then just start to

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rotate that right arm.

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Forward and down. So just creating some openness and space here in

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our shoulders and in our chest.

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I'm going to reach that.

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Right arm up, pause, take a deep breath in, gaze up towards that hand

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and then as you exhale you're going to swing your right arm under your left

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palm facing up, come down onto that right shoulder.

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Soften your head, gentle tuck of your chin into your chest.

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Let's just hold here for five, four,

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three.

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Two and one. Press into your left hand, come back up

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

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hand. Inhale, reach your left arm up, open the chest, gaze up

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and then swing your left and back behind you, down,

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forward and back up.

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Feel that expansion and openness on the whole left

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side of your body.

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One more round, reach that

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left arm up, pause at the top, deep breath in, and then exhale

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swing your left arm under your right, palm facing up, come down

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onto your left shoulder.

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Soften your head and hold for five.

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Four.

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Three.

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Two.

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And one, press into your right hand, slowly come back up,

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come back onto all fours, and we'll just do a few rounds of cat and cow.

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So as you inhale, you're gonna drop the belly, sitting bones come up, lift the

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heart.

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Exhale, round 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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Exhale.

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Inhale up.

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Exhale back.

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One more time, inhale.

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And I Coming back

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to centre, you're gonna step back with your right foot, step back with your

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left foot coming into a high plank.

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Strong in your arms, strong in your legs.

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Bring your attention to your core, your centre.

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Hold for five, four.

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And one slight bend in your knees, lift your hips up and

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come into downward facing dog.

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Pedal your feet out, shake out your head, no tension in

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your neck.

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From downward facing dog, keep your feet where they are.

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You're gonna slowly start to walk your hands back to meet your

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feet. So you're at the back of the mat, coming into a standing forward fold.

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Bend your knees deeply, you can grab opposite elbows.

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Gently sway side to side.

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Again, relax the head, no tension in your neck.

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And then very slowly release the hands.

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You're gonna roll up to stand nice and slow, nice and low.

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Head comes up last.

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Once you've come up, loop your shoulders up and back.

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And then forward and down.

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Again, you're gonna make your way up to the top of your mat, bring your

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big toes together, heel slightly apart, stand up nice and tall in

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a mountain pose, root down through your heels, arms down

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by your side, lengthen the spine, reach up through the crown of the head,

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stand tall, stand proud.

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Stand strong.

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And then you're gonna root down through your heels, inhale, reach the arms

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up and over your head, palms come together, slight gaze up.

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And then exhale, you're going to hinge from your hips, fold forward over your

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legs. You can bend your knees as much as you need to here.

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On an inhale, you are going to come up halfway, fingertips on your shin,

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gaze forward, come into a nice flat back.

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And then as you exhale, your gonna bend your knee deeply, bring your hands to

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the ground, you gonna step back with your left foot.

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Bring your left knee to the ground, uncurl your toes, and then inhale,

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reach the arms up. So coming into a low lunge to start.

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Reaching your fingertips up, soften your shoulders, and then sink a

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little bit deeper into that front knee.

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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. Release your hands to the mat, step back plank pose.

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As you exhale lower chaturanga, hug your elbows in.

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You can come all the way onto your belly if you'd like.

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Inhale cobra or up dog, lifting the heart and

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then exhale back downward facing dog.

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Stretch it back. 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.

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You can lightly hop or step to the 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, reach, knee arms up.

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And exhale, hands together in front of your heart.

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Left side, inhale, arms reach up.

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Exhale, fold forward.

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Inhale, come on halfway.

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

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This time, you're gonna step back with your right foot.

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Right knee comes down, uncurl your toes.

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Inhale, rise up, low lunge.

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Reach up through your fingertips, drop your shoulders,

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holding here for one.

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Three.

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Four and five release your hands to the mat step back

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plank pose exhale chaturanga inhale cobra

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or up dog exhale back downward facing

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dog take a deep breath in

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Deep breath out.

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Bend the knees, lift your heels up high, look forward, step or hop, top

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of the 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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Exhale, hands together in front of your heart.

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So we're gonna add on to that now.

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Inhale, arms reach up high.

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As you exhale, fold forward over your legs.

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Take a deep breath in, come up halfway.

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This time as you exhale, bend your knees deeply, hands to the ground.

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This time you're gonna step back with your left foot.

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Keep that left knee lifted.

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Stay in your low lunge here.

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Come onto your fingertips, focus on a point, walk your hands up your front

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knee, your thigh, hands onto your hips, and

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then inhale, reach the arms up.

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Sink deeper into your front.

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If you need to modify, you can always bring that left knee to the ground.

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Coming into that first variation.

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Stay with your breath, one.

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Two.

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Three.

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Four and five. Hands to the mat, step back plank,

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exhale, Chaturanga.

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Inhale, upward facing dog, exhale back,

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downward facing dog.

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Take a deep breath in, deep breath

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out.

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

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top of the mat. Inhale, come up halfway,

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exhale and fold.

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Inhale, rise up to stand.

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Arms reach up high, palms come together.

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Exhale, hands together in front of your heart.

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Left side, inhale.

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Exhale, fold.

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Inhale, come up halfway.

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Exhale, bend your knees, hands down.

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Step back with your right foot.

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Stay in your low lunge. Right knee is lifted, push back through your heel.

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

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steady your balance, and when you're ready,

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reaching the arms up and hold.

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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, release your hands down, step back plank,

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exhale chaturanga, inhale upward facing dog

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and exhale back 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

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the 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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Adding on now to that.

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So feet together, heels together, thighs together.

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You're gonna bend your knees, inhale, sweep the arms up and come into chair

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pose. So imagine you're sitting back into a chair.

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Tuck your tailbone under, lengthen the spine, make sure you can see your toes.

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So put more weight back into your heels, arms reaching up

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high on either side of your ears.

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Bend the knees, sink a little bit deeper.

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Take one more deep breath in and then exhale,

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straighten your legs and fold.

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Inhale, come up halfway.

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Exhale, bend your knees, bring your hands down to the mat.

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You're gonna step back into plank.

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Inhale and plank. Exhale, downward facing dog.

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Feet come together. Inhale, you're gonna stretch your right leg all the way up.

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Towards the ceiling, bend the knee and open up into that

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right hip.

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And then straighten your right leg, square off your hips, look forward,

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right foot steps forward between your hands.

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

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Stay on the ball of that left foot.

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Back leg is strong. When you're ready, inhale, rise up.

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And then as you exhale, turn your back heel in and you're gonna

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open up into warrior two.

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

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your right fingertips and hold for one.

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Three.

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Four and five turn your right palm up reach it

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up and over left hand comes down your leg come into reverse warrior open

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the chest and then exhale bring your right elbow to your

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front knee and then reach your left arm up andover side

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angle chest is lifted reach

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up through that left Bring your tips forward and then look

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down towards the floor.

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Hands to the mat step back plank pose exhale chaturanga

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inhaling up and exhaling

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back find your breath

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feet come together, doing all that again on the left side.

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Left leg reaches up high, bend the knee, open

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up your hip.

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And then straighten your left leg, square off your hips, left

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foot steps forward between your hands.

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Adjust here, knee over your ancle, stay on the ball of your right foot.

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When you're ready, inhale, rise up.

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And then turn your back heel in, open up into Warrior II.

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Reach out through your fingertips and gaze over your left hand

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for one.

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Three.

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Four and five turn your left palm up reach it up and

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over coming into reverse warrior and then exhale

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bring your elbow to your front knee reach your right arm up and

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Find length on that whole right side of the body.

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And then look down towards your mat, hands come down, step back

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plank, chaturanga.

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Inhaling up and exhaling back.

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Take a deep breath in.

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Deep breath out.

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This time drop your knees, child's pose.

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You're gonna bring your arms alongside your body, palms facing up.

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Soften your shoulders, rest your head down.

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And gently rock from side to side.

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By now, you should feel warmth in

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your body.

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The increase in your heart rate.

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In your breath.

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Start to slow it down, even out your inhales and your

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exhales.

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Slowly bring your hands by your side.

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You're gonna push up, sitting back onto your heels,

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nice and slow. Bring your knees together, shift your hips to one

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side. Reach your legs out in front of you.

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Make your way onto your back.

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Hug your knees into your chest, rock side to side.

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And then place the soles of your feet onto the mat.

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You're gonna cross your right ancle just above your left knee and flex your

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foot. Use your right hand to draw that right thigh away

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from you. So right away, you can feel that stretch into

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your outer right hip.

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This can be your pose right here if you want to go deeper reach your right hand

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through your legs pick up your left foot and then interlace

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your hands around your left thigh so as that

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left knee comes in closer working towards bringing that right knee away

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from you so you can use your right elbow to push that right thigh

00:19:46,351 --> 00:19:49,288

away and breathe.

00:20:27,025 --> 00:20:31,163

Very slowly release, uncross your

00:20:31,163 --> 00:20:35,234

legs, separate your feet wide, as wide as the mat, and then drop

00:20:35,234 --> 00:20:36,235

your knees to the right.

00:20:43,542 --> 00:20:45,744

Inhale up, drop your knees to the left.

00:20:53,385 --> 00:20:57,456

And coming back to centre, feet comes closer together.

00:20:57,456 --> 00:21:01,460

Cross your left ancle just above your right knee, holding

00:21:01,460 --> 00:21:05,631

here. Use that left hand to push that left thigh away from

00:21:05,631 --> 00:21:08,133

you, feeling the difference between sides.

00:21:09,901 --> 00:21:13,939

If you wanna go deeper, reaching your left hand through your legs,

00:21:13,939 --> 00:21:14,940

pick up your right foot.

00:21:21,580 --> 00:21:25,684

Right knee comes in closer, but at the same time, left knee draws

00:21:25,684 --> 00:21:26,685

away from you.

00:22:08,393 --> 00:22:12,998

Slowly lower down, uncross your legs,

00:22:12,998 --> 00:22:17,069

separate your feet wide again, as wide as the mat, and then drop your knees

00:22:17,069 --> 00:22:18,070

to the left.

00:22:23,909 --> 00:22:26,611

You kneel to centre, knees to the right.

00:22:33,085 --> 00:22:37,122

Coming back up, bring your feet together,

00:22:37,122 --> 00:22:40,859

hug your knees in, give your knees a big hug, lift the shoulders, lift the head

00:22:40,859 --> 00:22:44,429

up, draw your nose towards your knees, squeeze everything together.

00:22:45,430 --> 00:22:49,368

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

00:22:49,368 --> 00:22:50,369

in front of you.

00:22:52,671 --> 00:22:57,275

Arms alongside your body, palms facing up, coming into Shavasana,

00:22:57,275 --> 00:22:58,276

final relaxation.

00:23:03,014 --> 00:23:07,018

Soften every muscle in the body from the crown of your head all the way down

00:23:07,018 --> 00:23:08,019

to your feet.

00:23:17,963 --> 00:23:21,666

Focus on your breath, on the space,

00:23:22,768 --> 00:23:23,769

in the space.

00:23:27,973 --> 00:23:29,775

And as you lay here and breathe.

00:23:32,511 --> 00:23:36,548

I'll read today's meditation by Melody Beattie's journey to

00:23:36,548 --> 00:23:37,549

the heart.

00:23:39,217 --> 00:23:40,385

Heart connections.

00:23:41,520 --> 00:23:45,590

For a long time, our connections to people and places may have

00:23:45,590 --> 00:23:47,759

come from someplace other than our hearts.

00:23:48,827 --> 00:23:52,798

We may have been connected out of need, fear, unfinished

00:23:52,798 --> 00:23:56,868

business, or simply the unwillingness to leave, to know there

00:23:56,868 --> 00:23:57,869

was.

00:23:59,738 --> 00:24:02,374

To know there was any other way to be connected.

00:24:03,508 --> 00:24:07,612

Or we may not have even felt particularly connected to

00:24:07,612 --> 00:24:09,714

the people around us.

00:24:09,714 --> 00:24:11,950

Now is a different time.

00:24:11,950 --> 00:24:16,121

It is time now to let your connections come from your heart.

00:24:16,121 --> 00:24:18,190

Open up, listen.

00:24:18,190 --> 00:24:20,192

Does someone have something to say?

00:24:20,192 --> 00:24:22,360

Maybe only a sentence or two.

00:24:22,360 --> 00:24:23,862

That's just what you need to hear.

00:24:24,963 --> 00:24:28,733

As you're going through your day, does someone come to mind, someone you think

00:24:28,733 --> 00:24:31,002

about getting in touch with?

00:24:31,002 --> 00:24:33,805

Don't shrug off the things you know and sense.

00:24:33,805 --> 00:24:36,274

Be open to your inner voice.

00:24:36,274 --> 00:24:38,710

Do what it leads you to do.

00:24:38,710 --> 00:24:42,681

Love isn't bound by time or space when our connections come

00:24:42,681 --> 00:24:43,682

from our heart.

00:24:51,890 --> 00:24:55,026

So start to bring your attention back into your breath.

00:24:59,364 --> 00:25:03,368

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

00:25:04,903 --> 00:25:09,174

Start to wiggle your fingers, your toes, bring small

00:25:09,174 --> 00:25:10,542

movements back into the body.

00:25:12,811 --> 00:25:16,348

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

00:25:17,516 --> 00:25:21,453

Take a deep stretch out through your fingers, out through you toes,

00:25:21,453 --> 00:25:23,755

get nice and long, take a deep breath in.

00:25:24,789 --> 00:25:26,224

Open the mouth, let it go.

00:25:27,359 --> 00:25:31,530

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

00:25:31,530 --> 00:25:33,198

side, staying here for a moment.

00:25:36,768 --> 00:25:40,705

And then slowly pushing yourself up, coming into

00:25:40,705 --> 00:25:44,843

a comfortable seated position at the top of your mat, palms

00:25:44,843 --> 00:25:46,211

together in front of your heart.

00:25:52,417 --> 00:25:55,120

Thanking your body for the work that you did today.

00:25:56,488 --> 00:25:59,991

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

00:26:01,026 --> 00:26:02,027

Have a wonderful day.

00:26:04,496 --> 00:26:06,331

Thank you so much. See you next time.

00:26:06,331 --> 00:26:07,299

Take care.

00:26:24,816 --> 00:26:29,120

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