Make this transcript grammatically correct by dividing it into sentences, adding punctuation and capitalization where needed. Also remove all meta information within square brackets: welcome to love my body's Zen2Fit yoga class we are delighted to have you embark on this journey towards improved physical and mental well-being through the ancient practice of

yoga this class encourages the connection between your mind and body promoting self-awareness and mindfulness this connection can lead to deeper understanding of yourself and your body's needs so roll out your mat breathe deeply and let the transformation begin

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Namaste embarking on our journey we begin in Easy pose start by sitting on the floor or on a cushion with your legs crossed in front of you find a comfortable position for your pelvis allowing your knees to rest comfortably on the ground lengthen your spine sitting tall and maintaining a natural curve in your lower back relax your shoulders rolling them back and down rest your hands on your knees or thighs Palms facing down or up whatever feel feels more comfortable for you close your eyes or soften your gaze finding a sense of relaxation and ease in the pose allow your breath to flow naturally deepening your inhales and exhales as you settle into the pose maintain a sense of grounding and stability through your sit Bones hold the pose while relaxing any tension in your jaw neck and [Music] face easy pose promotes a sense of calm and relaxation enhances focus and concentration and increases blood circulation let us awaken the spine with cat and cow pose begin on all fours in a tabletop position with your hands directly under your shoulders and your knees directly under your hips on an exhale round your spine upward like a cat stretching its back drop your head and tuck your chin towards your chest actively rounding your upper back inhale deep deeply allowing your belly to drop towards the floor and arching your back lift your chest and gaze upward on an exhale round your spine upward again cat pose drop your head in an inhale Archy your back lift your chest and gaze upward C pose lengthen your spine exhale cat

pose inhale cow [Music] pose follow the moves with your breath several times cat and Cat move helps to release tension and tightness in the back muscles it also promotes healthy digestion massaging the internal

organs slowly return to a neutral tabletop position now we find balance in bird dog pose 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 engage your corn muscles by drawing your navl toward your spine extend your right leg straight back pressing through the heel and keeping your toes pointing down at the same time reach your left arm straight forward parallel to the ground with your palm facing inwards lengthen through your fingertips and the crown of your head creating a straight line from your fingertips to your heel keep your hips level and squared to the ground avoiding any tilting or twisting slowly release the extended arm and leg back to the starting position repeat on the other side extending the left leg back and the right arm forward maintain stability and balance by spreading your weight evenly between your supporting hand and knee maintain a steady and controlled breath as you hold the pose bird dog pose strengthens the core enhances balance and coordination and activates the glutes and

hamstrings let us flow into downward-facing dog with gentle pedaling 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 f 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 towards 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 now we transition mindfully and ground ourselves in Sphinx pose 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 extension from here we melt into child's pose start on your hands and 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 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 let us stand now and open in figure four pose Begin by Standing Tall with your feet together arms relaxed by your sides engage your core by drawing your navl toward your spine shift your weight onto your right foot cross your left ankle over your right thigh allowing your left knee to open out to to the side forming a figure four shape flex your left foot to protect the ankle joint if comfortable bring your palms together at your heart center into prayer [Music] hands on an exhale bend your right knee lowering your hips down into a squatting position as if you were sitting back into an imaginary chair keep your chest lifted and your spine long find your balance and distribute your weight evenly between your standing foot and the heel of your bent leg soften your gaze and find a focal point for stability breathe deeply and hold the pose feeling the stretch in your left hip and glute

muscles to release the pose engage your core inhale and slowly rise back up to a standing position bringing your left foot down to the ground figure four chair pose strengthens the legs opens the hips and improves balance and stability it also stretches the glutes and hip rotators promoting flexibility and

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Mobility we embody our strength of God goddess in goddess pose start by standing with your feet wider than hip width apart toes turned out slightly inhale deeply and as you exhale bend your knees and lower your body into a squat position keep your weight evenly distributed between both feet bring your hands to Your Heart Center Palms pressed together engage your core by drawing your belly button towards your spine lengthen your spine lifting your chest upward relax your shoulders keeping them away from your ears check your knee alignment ensuring they track over your toes take deep breaths and relax into the pose to come out of the pose press through your feet straighten your legs and return to a standing position goddess pose strengthens the lower body tones the hips and thighs opens the hips and groin and enhances core stability let us lie facing down and lift our Spirits in Locust pose 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 keep your gaze down or slightly forward to maintain a neutral neck position engage your glutes and lower back muscles to lift your legs and upper body higher keep your shoulders relaxed and away from your ears to release exhale and slowly lower your legs chest head and arms back down to the mat Locust pose strengthens the back improves posture tones the legs and buttocks and stimulates abdominal organs allow us to continue our flow mindfully folding into seated forward bend start by sitting on the floor with your legs extended in front of you sit tall and lengthen your spine keeping your shoulders relaxed inhale deeply and raise your arms overhead lengthening your spine even more exhale and hinge forward from your hips leading with your chest as you fold forward reach your hands toward your feet or ankles if you can't reach your feet you can use a strap looped around your feet to help with the stretch keep your spine long and avoid round your back engage your core to support the lengthening of your spine relax your shoulders away from your ears and allow your head to hang naturally focus on breathing deeply and surrendering into the pose with each exhale to come out of the pose slowly inhale and lift your torso back up to a seated position seated forward bend pose stretches the back and hamstrings increases flexibility in the spine and calms the mind and relieves stress now we shall twist in seated spinal twist Begin by sitting on the floor with your legs extended in front of you bend your right knee and place your right foot on the floor crossing over your left leg keep your left foot flat on the ground place your left elbow on the outside of your right knee using it as a gentle lever inhale and lengthen your spine sitting tall as you exhale twist your torso to the right using your left elbow as leverage to deepen The Twist place your right hand on the floor just behind your back for support keep your shoulders relaxed and away from your ears gently turn your head to look over your right shoulder or gaze toward the right maintain the twist while breathing deeply and comfortably to release slowly unwind the Twist and return to the starting position spinal twist pose increases spinal Mobility stretches the back muscles improves digestion and relieves tension in the back and hips [Music]

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finally let us find Tranquility in Corpse pose 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 phys 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 Zen toit classes remember yoga is not about perfection it's about progress and self-discovery namaste