Make this transcript grammatically correct by dividing it into sentences, adding punctuation and capitalization where needed. Also remove all meta information within square brackets: [Music] Namaste and welcome to the short energy boosting zen2 fit yoga flow in this invigorating yoga session we’ll embark on a revitalizing journey to reawaken your body and mind designed to fit seamlessly into your busy day this flow is perfect for when you need a quick burst of energy and Rejuvenation through a carefully crafted sequence of energizing postures and mindful breath work will tap into your inner Vitality leaving you feeling refreshed and ready to take on whatever comes your way our aim is to create a harmonious Union between movement and breath igniting your internal fire and revitalizing your entire being so roll up your mat and let’s begin

Namaste beginning in child’s pose we ground ourselves finding a nurturing and introspective starting point while gently stretching our backs start on your hands and knees in a tabletop position with your knees hip width apart and your hands slightly forward of your shoulders bring your big toes to touch and then sit back on your heels allowing your hips to sink toward your heels hinge forward at your hips and lower your torso down between your thighs walk your hands forward extending your arms in front of you and allow your forehead to rest on the mat relax your shoulders and let your upper body melt toward the floor take deep breaths focusing on expanding your rib cage with each inhale and releasing tension with each exhale close your eyes finding a sense of relaxation and surrender in the

pose to come out of the pose slowly walk your hands back toward your body lifting your torso so upright and return to a tabletop position child’s pose promotes relaxation and stress relief opens the hips and rejuvenates the body the position of the body in child’s pose has a calming effect on the nervous system helping to reduce anxiety and promote a sense of

Peace transitioning to cat pose we Arch the spine promoting flexibility and fluidity in movement begin on all fours in a tabletop position with your hands directly under your shoulders and your knees directly under your hips keep your spine neutral maintaining a long and flat back inhale deeply engaging your core muscles and lengthening through your spine as you exhale round your spine upward starting from your tailbone and moving up through each vertebrae like a cat stretching its back drop your head and tuck your chin toward your chest allowing your your neck to release Press Your Hands firmly into the mat actively rounding your upper back draw your navl towards your spine engaging your abdominal muscles to release inhale and return to a neutral tabletop position with a long and flat back cat pose helps to release tension and tightness in the back muscles particularly the muscles along the spine it also promotes healthy digestion massaging the internal organs

flowing into downward-facing dog with pedaling we warm up the body and release tension gently pedaling the feet to stretch the calves and hamstrings begin in a tabletop position on your hands and knees with your wrists right under your shoulders and your knees under your hips spread your fingers wide and press your palms firmly into the ground on an exhale tuck your toes under and lift your hips upward coming into downward facing dog pose press through your hands and fingers actively pushing the ground away from you and tailbone upwards engage your core by drawing your navl toward your spine maintain a slight Bend in your knees if needed to keep your spine long and straight begin the pedaling Movement by lifting one heel off the ground and bending that knee deeply shifting your weight slightly to your other foot which strengthens and enables pushing its heel lower to the ground think of the movement as if you’re pedaling a bicycle continue the pedaling motion alternating legs keep your breath steady and controlled matching the movement with your inhales and exhales to release the pose gently lower both feet back down to the ground returning to a neutral tabletop position downward-facing dog pedaling adds Dynamic movement to the traditional downward-facing dog pose providing a stretch for the calves hamstrings and ankles while engaging the core

moving into a steady downward-facing dog we stretch the entire body promoting strength and length start on your hands and knees with your hands shoulder width apart and your knees hip width apart tuck your toes under and lift your knees off the ground pressing your hips up towards the ceiling straighten your arms and legs as much as you comfortably can while maintaining a slight Bend in your knees if needed spread your fingers wide and root down through your palms creating a stable Foundation lengthen your spine by reaching your tailbone towards the sky and pressing your chest towards your thighs relax your head and neck allowing them to hang naturally between your arms engage your core muscles by drawing your belly button towards your spine press your heels towards the ground feeling a stretch in the back of your legs take slow deep breaths focusing on lengthening and releasing tension with each exhalation hold the pose for a few breaths to release gently lower your knees back down to the ground and come back to a kneeling position downward-facing dog stretches the whole body strengthens the upper body lengthens the spine and relieves tension and

stress Rising into Sphinx pose we lift the chest and engage the back muscles fostering a heal healthy back bend and opening the heart start by lying on your stomach with your legs extended behind you your toes pointing back and your forearms on the ground parallel to each other with your elbows directly under your shoulders draw your shoulder blades down and back opening your chest and lengthening your spine relax your glutes and press your pubic bone into the ground keep your gaze forward avoiding any strain in your neck by keeping it in a neutral position lengthen through the crown of your head creating space between your vertebrae maintain a slight engagement in your core by drawing your navl toward your spine relax your shoulders away from your ears keeping them down and back breathe deeply and evenly finding a comfortable rhythm of breath hold the pose feeling a gentle stretch in your chest and lengthening through your spine to release exhale and gently lower your chest and head down to the ground allow your body to integrate the effects of the pose Sphinx pose helps improve posture stretches the chest and abdomen strengthens the back muscles and promotes gentle spinal [Music] extension transitioning to Mountain pose We Stand Tall grounding ourselves and finding strength and stability Stand Tall with your feet hip width apart toes pointing forward and arms relaxed by your sides distribute your weight evenly on both feet grounding through the four corners of each foot engage your core by drawing your navl toward your spine lengthen your spine lifting the crown of your head toward the ceiling roll your shoulders back and down opening your chest allow your arms to naturally hang by your sides Palms facing forward soften your gaze and relax your facial muscles breathe deeply and evenly finding a steady and balanced posture feel a sense of rootedness through your feet and a lengthening sensation through your spine engage your leg muscles by lifting your kneecap slightly and activating your thighs draw your shoulder blades gently toward each other to create a sense of openness in your chest find a natural steady breath pattern inhaling and exhaling through the nose Mountain pose is a foundational posture that promotes stability proper alignment and a sense of groundedness it helps improve posture body awareness and breath

control shifting into Warrior one and humble Warrior we embody strength and humility building energy while stretching the hips and chest Begin by standing with your feet hip width apart step your left foot back keep keeping your heel grounded and Toes pointing slightly outward at about a 45° angle bend your right knee creating a 90° angle with your front leg extend your arms overhead reaching your fingertips toward the ceiling engage your core lengthen your spine and lift through the crown of your head from Warrior One interlace your fingers behind your back with your palms toward each other on an exhale fold forward from your hips bringing your interlaced hands over your head allow your torso to rest on the inside of your right thigh maintain a slight Bend in your elbows and relax your shoulders away from your ears in hble warrior pose engage your core providing stability and support keep your gaze down toward the ground now engage your core inhale and slowly rise back up to Warrior One pose extend your arms overhead reaching your fingertips toward the ceil feeling breathe deeply and focused engage your core lengthen your spine interlace your fingers behind your back with your palms toward each other on an exhale fold forward from your hips into humble Warrior

again keep going you are doing [Music] great now move Flo to the other

side step your right foot

back bend your left knee creating a 90° angle with your front leg extend your arms

overhead from Warrior One interlace your fingers behind your back with your palms toward each other on an exhale fold forward from your hips bringing your interlaced hands over your head allow your torso to rest on the inside of your right thigh keep your gaze down toward the ground now engage your core inhale and slowly rise back up to Warrior One pose extend your arms overhead breathe deeply and focused engage your core lengthen your

spine interlace your fingers behind your back with your palms toward each other

on an exhale fold forward from your hips into humble Warrior

again keep going you are doing

great humble warrior pose provides a deep stretch for the legs shoulders and chest while promoting a sense of surrender and

humility Warrior One pose strengthens the legs opens the hips and improves balance and

Focus folding into forward fold we release tension in the hamstrings and lower back promoting a gentle stretch in the spine begin in a standing position at the front of your mat with your feet hip width apart engage your core by drawing your navl toward your spine inhale deeply lengthening your spine and lifting through the crown of your head exhale slowly hinging from your hips and fold forward bend your knees as much as needed to maintain a flat back allow your upper body to drape over your legs relaxing your head and neck place your hands on the ground relax your shoulders away from your ears allowing your upper body to release tension shift your weight slightly forward feeling the stretch in the back of your legs modify the pose by bending your knees as much as necessary to maintain a comfortable able stretch breathe deeply and relax into the pose letting gravity gently deepen the stretch to come out of the pose engage your core inhale and slowly rise up stacking your spine vertebra by vertebra keep your head and neck relaxed as you return to a standing position take a moment to notice any changes in your body and breath after the pose remember to honor your body’s limits and never force yourself into a deep fold forward fold pose helps release tension in the hamstrings stretches the back and promotes a sense of relaxation and

calmness progressing to plank in low plank we Engage The Core and build upper body strength fostering stability and endurance begin in a high plank position with your hands shoulder width apart fingers spread wide and your body body in a straight line shift your weight forward engaging your core and keeping your elbows close to your body slowly lower your body down while maintaining a straight line from your head to your heels as you lower stop when your upper arms are parallel to the floor you can modify the pose by placing your knees on the ground to release from the pose press into your hands straighten your arms and return to a high plank position keep your shoulders away from your ears and engage your core and leg muscles to support your body focus on keeping your body in a straight line and your core engaged chaturanga or low plank pose strengthens the upper body engages the core and builds endurance [Music]

moving into Locust pose with an up and down motion we strengthen the back and engage the posterior chain promoting spinal health and improving posture Begin by lying on your stomach with your legs extended behind you and your arms alongside your body Palms facing down rest your forehead on the mat and relax your entire body as you inhale engage your core and lift your legs off the ground keeping them straight simultaneously lift your chest head and arms off the mat extending them forward and upward press your pelvis into the mat for stability and support maintain a steady breath and hold the pose for a few breaths let us release exhale and slowly lower your legs chest head and arms back down to the mat rest your forehead on the mat and relax your entire body take a few deep breaths and let us repeat for several times up and

down on an inhale engage your core and lift your legs off the ground keeping them straight lift your chest head and arms off the mat extending them forward and upward keep your shoulders relaxed and away from your ears keep your gaze down or slightly forward to maintain a neutral neck position release and rest your forehead on the mat and relax your entire body prepare for the Locust pose again lift engage your core and lift your legs off the ground keeping them straight engage your glutes and lower back muscles to lift your legs and upper body

higher release and rest your forehead on the mat and relax your entire

body keep going

you are doing

great Locust pose strengthens the back improves posture tones the legs and buttocks and stimulates abdominal

organs returning to child’s pose we find rest and release stretching the back and hips while fostering a sense of calm start on your hands and knees in a tabletop position with your knees hip width apart and your hands slightly forward of your shoulders bring your big toes to touch and then sit back on your heels allowing your hips to sink toward your heels hinge forward at your hips and lower your torso down between your thighs walk your hands forward extending your arms in front of you and allow your forehead to rest on the mat relax your shoulders and let your upper body melt toward the floor take deep breaths focusing on expanding your rib cage with each inhale and releasing tension with each exhale close your eyes finding a sense of relaxation and surrender in the

pose to come out of the pose slowly walk your hands back toward your body lifting your torso upright and return to a tabletop position child’s pose promotes relaxation and stress relief opens the hips and rejuvenates the body the position of the body in child child’s pose has a calming effect on the nervous system helping to reduce anxiety and promote a sense of

Peace balancing in boat pose we Engage The Core and strengthen the abdomen fostering a sense of empowerment and Inner Strength start by sitting on the mat with your legs extended in front of you place your hands on the mat just behind your hips fingers pointing toward your feet engage your corn muscles by drawing your belly button toward your spine Lean Back slightly lifting your feet off the ground while keeping your legs straight As you exhale lift your legs up aiming to bring them parallel to the ground extend your arms forward keeping them in line with your shoulders lengthen your spine and lift your chest opening your heart center to release exhale and gently lower your legs and torso back down to the mat boat pose strengthens the the core improves balance and stability increases hip and hamstring flexibility and enhances mental

focus transitioning to bridge pose we lift the hips and engage the glutes creating a gentle chest opener while strengthening the back muscles start by lying on your back with your knees bent and feet hip width apart flat on the floor keep your arms alongside your body Palms facing down as you inhale press through your feet engaging your glutes and core and lift your hips off the mat roll your shoulders back and down pressing the upper arms into the mat to support the lift of your chest interlace your fingers underneath your body or you can keep your arms flat on the mat with Palms facing down for support lengthen through your tailbone and thighs keeping your knees aligned over your ankles press down through your feet and inner edges maintaining a gentle engagement of your leg muscles keep your neck relaxed and gaze straight ahead without straining your neck breathe deeply and hold the pose for a few breaths finding stability and ease to release exhale and slowly lower your spine and hips back down to the mat one vertebrae at a time bridge pose strengthens the back glutes and hamstrings relieves back pain and helps with relaxation and better sleep [Music]

finally we rest in Corpse pose allowing the body to relax and absorb the benefits of the practice finding a deep state of tranquility and renewal lie down on your back on a yoga mat allow your legs to relax and naturally fall open with your feet gently flopping to the sides rest your arms alongside your body Palms facing up a few inches away from your hips with your fingers naturally curled find a comfortable position for your head and neck ensuring the back of your neck is long and relaxed close your eyes or soften your gaze bringing a sense of inward focus and relaxation scan your body from head to toe consciously releasing any tension or holding in each body part bring your attention to your breath observing its natural Rhythm without trying to control it allow yourself to completely surrender and let go releasing any mental or physical effort remain still and relaxed practicing conscious relaxation and

Stillness corpse pose is a pose of deep relaxation allowing you to release physical mental and emotional tension promoting a state of calm and Tranquility the pose rejuvenates the body and mind helping to alleviate fatigue and restore energy levels you did great thank you for practicing with us we are looking forward to seeing you back soon on one of carefully designed Zen2Fit classes remember yoga has the potential to elevate your mood by releasing endorphins and encouraging a positive outlook on life namaste