The Upside: Invested in Wellness with Jessie Sarafian - January 21, 2026

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These captions are AI generated

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Hello and welcome to Invested in Wellness.

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I'm Jessie Sarathian. So today's class is all about the back.

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I'm gonna take you through a gentle practise that will help ease any

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tension in our lower back.

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So this is a very common area where we hold a lot of tension.

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For most people, that's where they feel the most pain is in the lower back,

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so I'm going to take you through some gentle stretching.

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We'll focus on our hips, our core, our spine to increase stability

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and mobility. So this is a very gentle practise, perfect for all

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levels. We'll hold poses for about three to five minutes.

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So to really allow ourselves to fully let go and get the benefits

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of each pose. If you have a pillow handy, I just grabbed it from

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the couch or you can grab a pillow from your bed, feel free to

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have a a pillow. Again, it's totally optional, but it's always nice

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to have little bit of a support.

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So we'll get started. So we're gonna come into a comfortable seated position.

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If you want, you can sit on your pillow or your prop just

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to elevate the hips here.

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Sit up nice and tall.

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Again, if this is too much for you, you can sit in a chair or you

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can have your back against the couch or you can have

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you're back against a wall.

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So just notice how you're sitting.

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Notice if you're slouching, root down through your sitting bones,

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Soften your shoulders away from the ears.

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Reach up through the crown of the head and then gently close your eyes.

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Begin to take deep inhales and exhales in and out through

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your nose.

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And as you breathe here, bring your attention to

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your back.

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Starting from the back of your head, going down your spine,

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all the way to your low back.

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Feel that openness and breathe into your whole back body,

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your front, your side, your back.

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Roll your shoulders away from the ears and sit up even taller.

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Take a deep breath in through the nose,

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fill up your lungs, hold at the top, and then exhale,

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open the mouth, let it go.

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Let's do that two more times, inhale deeply.

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Hold, exhale, sigh out.

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One more time like that. Inhale.

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And next.

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Come back to the natural rhythm of your breath, in and out through your nose.

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From here gently open the eyes on an inhale reach the arms

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up and over your head interlace your fingers

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extend your palms up towards the ceiling drop your shoulders

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take a deep breath in and then exhale

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stretch towards the right so your left shoulders

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opening Gaze this forward chin away from your chest.

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Inhale to centre, and then exhale, stretching over

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to the left side.

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Inhale, back up, and then exhale, release the hands, come

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into a gentle twist, bring your left hand to the outside of your right knee.

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Right hand comes behind you.

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Inhale, lengthen, sit up nice and tall, and then, exhale,

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twisting from your belly, your head turns last, gazing over

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your right shoulder.

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Sitting up tall, reach up through the crown of the head.

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Three more breaths.

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And one slowly unwind come back to centre inhale

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reach the arms up and exhale twisting to

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the left right hand outside of your left knee left hand comes

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behind you inhale sit up tall lengthen out through

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your spine and then exhale twisting to the left,

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head turns last and hold for one.

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Breathing deeply too.

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Three.

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Four.

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

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the arms up, palms come together, and then exhale,

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hands together in front of your heart.

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From here you're going to slowly come up, move your pillow off to the side,

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and you're gonna come on to all fours, spread out through your fingers, wrists

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underneath your shoulders, knees hip-width apart, right underneath.

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

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Let's go nice and slow. Sometimes when we go through our vinyasa practise,

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we do these pretty fast.

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So I want us to move with intention here.

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

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lift the heart, roll the shoulders back.

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As you exhale, round into the back, draw the

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belly in, release the crown of the head.

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And closing the eyes, tuning inwards,

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go nice and slow, and we're moving at

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our own pace with our own breath.

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So we'll do about five rounds of cat and cow.

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Again, go nice and slow.

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Inhale as you lift up, exhale

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as you round.

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Let's do one more all together.

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Inhale, heart lifts,

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exhale in round.

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Coming back to centre.

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From here, you're gonna shift your weight over onto your left hand.

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As you inhale, you are gonna reach your right arm up, open the chest, gaze

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up towards that extended hand.

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And then as you exhale, you're going to swing your right under your left, palm

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facing up, and then come down onto that right shoulder.

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This is where you might want to use your pillow again.

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You can use it for your shoulder, for your head.

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Gentle tuck of your chin into your chest.

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And just feel the body in this position.

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This will be our first long hold on each side.

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We'll do about a minute on each slide.

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So with every inhale and every exhale, just melt

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and surrendering more into this pose.

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Remembering to breathe deeply.

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And then very, very slowly push with

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your left hand to come back up,

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move your pillow off to the side, and then we'll switch directions.

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So shift your weight to your right hand, inhale, reach your left arm up,

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open the chest, gazing up, and exhale, swing your

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left under your right palm facing up, come down onto your

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left shoulder.

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Again, using your pillow if you'd like.

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For your head and your shoulder and hold here and just feeling

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the difference between sides.

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Staying with your breath in and out through your nose.

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Then very slowly press with your right hand to

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come back up. And then this time you're going to sit back into child's pose.

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Big toes together, knees wide, sit back onto your heels.

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If you need extra padding for your knees, you can double up your mat if you

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need to. You can use your pillow for support

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and then just rest your head down.

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Melting your heart towards the mat.

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Breathe into your front, your side, your back body.

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Soften your shoulders and let

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go here.

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So depending on how open or tight you are in your hips,

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your knees can be further apart or closer together.

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You can gently rock your hips side to side.

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You can make any necessary movements to feel comfortable.

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The mind starts to wander, come back to your breath, come back your

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space.

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Breathe into your lower back, into your hips, into your spine.

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A few more deep breaths.

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And then very slowly, move your pillow off to the side.

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Extend your arms straight out in front of you so your elbows are lifted, arms

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are straight. Take a deep breath in, and then exhale, walk your

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hands over towards the right, slightly off your mat, and then

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soften your head back down. So feeling that nice stretch on the left side of

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the body.

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Inhaling here, exhale back to centre,

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and then walking your hands over towards left side,

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releasing the head back.

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Inhale here, exhale, walk your hands back to centre,

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and then you're gonna come up onto all fours again.

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Bring your knees closer together.

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From here, you're going to step your right foot forward, and we're gonna to

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come into a lunge. So with that left knee, if you need extra support, you can

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double up your mat, or you can use your pillow and place your left knee

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onto your pillow. So you're gonnna walk your right forward, you're gunna

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sink into your hips.

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So right away, you can feel that stretch on the top of your left thigh.

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You can keep your hands on the mat on either side of that right foot, or

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you can have your hands, you can come up and have them onto your thighs

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here, onto your right thigh.

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So you're gonna sink into your hips.

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Make sure that right knee doesn't pass your ancle.

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Pull up from your belly.

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So stay connected to your centre.

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If you feel any crunching into your low back, then just loosen

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and come back slightly with your lunge.

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So, again, go to the point where you feel the stretch, not where it's painful

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or you want to come out of it.

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If you're upright, soften your shoulders.

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Again, closing the eyes and breathe.

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And with every inhale and every exhale, maybe sinking

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a little bit deeper.

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Deep breaths here.

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But pose is challenging, that's the cue to breathe

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deeper.

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Holds for about 30 more seconds.

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Maybe sink a little bit deeper into your hips.

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And then very, very slowly bring your hands to

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the mat, bring your hips back slightly.

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Bring your right leg back, coming back onto all fours, and you're just

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gonna stretch it out into a downward facing dog, and then

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just walk your feet out, bending your right knee into your

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left.

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You're going to inhale, come forward into a high plank, shoulders

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over your wrists, push back through your heels, try not to sink into your

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low back, try not drop your hips, pull up from your belly.

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Let's hold here for one.

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Four, and five, drop your knees, and then we'll switch sides.

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Come into a lunge on the left side, step your left foot forward, adjust,

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you can use your pillow for your right knee or double up your mat.

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Sinking into your hips, so feeling that stretch on the top of your right thigh,

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you can walk that left foot forwards slightly.

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Make sure that knee is stacked right over your ancle.

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You can keep your hands on the mat.

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Or hands come on to your front thigh and

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hold. And then just feel the difference between sides.

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Soften your shoulders, focus on a point in front of you or you can

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close the eyes or soften your gaze.

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And holds.

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Breathing deeply in and out through your nose.

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Maybe sink a little bit deeper.

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20 more seconds.

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Breathing into your hips, into your back, into your

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spine, into your core.

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And then very slowly bring your hands to the mat,

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bring your hips back slightly, left knee comes back,

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move your pillow off to the side, push back, downward facing dog,

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walk it out.

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Inhale, come forward into plank.

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Strong arms, strong legs for one.

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Four and five drop your knees sit back onto your

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heels shift your hips to one side and then reach your legs out in front of

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you have your pillow handy by your side

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and you're going to lower onto your back.

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Give your knees a big hug.

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Rock from side to side, massaging into your low back.

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And then place the soles of your feet onto the mat, feet are hip width apart,

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arms by your side, walk your heels in closer towards

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you so you can touch the back of your heels.

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And imagine there's a block between your thighs, squeeze into that imaginary

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block.

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And then on an inhale, you're going to slowly lift your hips up.

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Keep your knees pointing forward, chin away from your chest.

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Gaze is up, coming into a bridge and then exhale

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slowly lower back down.

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We'll do that four more times. Inhale, lift the hips up

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And then exhale lower.

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Moving with your breath, inhaling up.

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Exhale down.

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Two more, inhale.

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Exhale.

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One more time, inhale up.

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And exhale slowly lower down.

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Bring your knees back into your chest, rock side to side.

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Open your arms out into a T position, and then drop both

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of your knees over towards the right.

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So this is where you might need a pillow.

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You can rest your knees on that pillow.

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

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

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your neck.

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Just feel this nice twist.

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Come back to centre, and then drop your knees over towards

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the left. Feel free to adjust your pillow, rest your knees

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on your pillow.

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Soften your right shoulder, knees to the left,

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and then slowly come back to centre.

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Place your feet on the mat, coming back into

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your bridge, lifting your hips, and you're gonna place your pillow onto

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your low back, and then soften down.

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So two different variations for Shavasana.

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You can keep your pillow on your back, under your back

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extending your legs out, or you can bring the soles of your feet together

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and let your knees fall open to the side.

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So if you're comfortable here, ending in a hip opener, again, your

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heels can be closer towards you or further away, depending on how open or

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tight you are. You can stay for a few moments in this position with

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your knees open.

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And then eventually you can extend your legs out.

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So listen to your body and find the position

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that works for you.

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Extend the arms out to the side, palms facing up, closing the eyes

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and surrendering into this pose, letting go

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and with every inhale and every exhale

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sinking deeper and deeper into the mat.

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So staying in this position, I'll read today's meditation

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by Melody Beattie's Journey to the Heart.

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Discover your own truth.

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No truth is ours until we make it our own.

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All the truths in the world don't matter unless and until we discover

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them to be true for ourselves.

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That's what the journey is about.

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An insight, a lesson, a new belief is at the end of each adventure.

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Whether that adventure happens in a moment, an hour, a day, or a

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year. This lesson doesn't come from books, although books

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might help along the way.

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It doesn't from classes or lectures or well-meaning friends.

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The lesson we're seeking comes from inside us, from our hearts,

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from our deep abiding connection to consciousness and truth.

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It springs quietly from within as we notice one day that we believe something

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new, something different, something more free, more fun,

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and more life enhancing than what we believed before.

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For a moment, we may turn back and say, why didn't I know that?

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Why didn't see that before?

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Then we step back on our path, laugh, and go on our way, understanding

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that it is why we are really here.

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Not to know everything in advance.

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But to allow ourselves to go freely through all the lessons that each

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of us all came here to learn.

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You are on a journey of discovery.

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Find out what's true for you.

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Remember a truth isn't yours until it rings true for you.

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So from here, start to bring your attention back into your breath.

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If your knees are bent, slowly extend your legs to straight,

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

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

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get nice and long, take a deep breath in.

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Open the mouth, let it go.

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

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side. Staying here for a moment.

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And then slowly pushing up, coming back into a

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comfortable seated position. You can sit on your pillow,

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coming back to where we started, sitting up nice and tall, palms together

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in front of our heart.

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

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

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energy with me.

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So have a wonderful day.

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Thank you so much. See you next time.

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Take care.