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] Welcome to our zen2 fit yoga class where the ancient wisdom of yoga meets the convenience of modern technology at the heart of our zen2 fit yoga class lies the belief that yoga is not just a physical practice it is a holistic way of life that can positively impact every aspect of your daily existence together let's cultivate mindfulness strength and joy as we navigate the highs and lows of everyday life through the transformative power of yoga today's class is all about back flexion flow embracing a fluid spine come let us step onto the mat and embrace the art of living with Grace compassion and resilience

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Namaste grounded in Mount and pose We Stand Tall aligning our body and mind as we prepare to flow through our practice 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 kneecaps 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 folding forward in a forward fold we release tension in the hamstrings and lower back fostering flexibility and relaxation begin in a standing position at the front of your mat with your feet hip width apart engage your core by drawing your navl towards 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 body to drap 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 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 hamstring stretches the back and promotes a sense of relaxation and

calmness transitioning through upward salute and forward fold we energize our being and then surrender into a calming forward bend inviting

balance begin standing in Mountain pose with your feet hip with apart and your arms alongside your body inhale deeply and raise your arms out to the sides and overhead engage your core and lengthen your spine lifting your chest upward gently tilt your head back and look upward keeping your neck relaxed in upward salute pose feel the energy flow in upward salute pose now 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 in standing forward fold place your hands on the ground relax your shoulders away from your ears engage your core inhale and slowly rise up stacking your spine vertebrae by vertebrae keep your head and neck relaxed as you return to a standing position let us repeat this flow several times inhale deeply and raise your arms out to the sides and overhead to Upward salute pose gently tilt your head back and look up W keep your shoulders relaxed and away from your ears exhale slowly hinging from your hips and fold forward breathe deeply and relax into the pose feeling release of tension in the hamstrings inhale and slowly rise up stacking your spine vertebra by vertebra keep going this flow stimulates digestion and relieves mild anxiety and Mild depression upward salute pose lengthens and opens the spine enhances lung capacity in deep breathing and promotes circulation and energy flow great

job moving to Garland pose and then standing forward band we open the hips and stretch the hamstrings grounding ourselves while finding release start by Standing Tall at the front of your mat with your feet slightly wider than hip width apart in Mountain pose turn your toes outward at a comfortable angle creating space for your hips to open on an exhale bend your knees and lower your hips down toward the ground coming into a deep squat position Garland pose as you lower into the squat bring your palms together at your heart center press through your feet and Rise back up to a standing position exhale slowly hinging from your hips and fold forward bend your KNE 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 in standing forward fold engage your core inhale and slowly rise up stacking your spine vertebra by vertebrae keep your head and neck relaxed as you return to a standing position now let us repeat this several times squat to Gar and pose Hands by your heart keep your chest lifted and your shoulders relaxed you are doing

great press through your feet and engage your leg muscles to rise back up to a standing

position exhale slowly hinging from your hips and fold

forward shift your weight slightly forward feeling the stretch in the back of your legs hamstrings rise back up to a standing

position Garland

pose press your elbows gently against your inner knees to gently open your hips and deepen the stretch breath into the pose Mountain

pose forward

fold relax your shoulders away from your ears allowing your upper body to release tension keep going you are doing great Yoki squat pose opens the hips stretches the groin and lower back and improves Mobility standing forward fold pose helps release tension in the hamstrings stretches the back and promotes a sense of relaxation and calmness [Music]

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shifting into downward-facing dog

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 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 we stretch the entire body creating an inverted V shape that promotes strength and flexibility 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 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 lengthen your spine by reaching your tailbone towards the sky and pressing your chest towards your thighs in downward-facing dog pose engage your corn muscles by drawing your belly button towards your spine hold the pose for a few breaths step your left foot front between your arms and stand up allowing your right heel to stay off the ground and your right toes pointing slightly outward bend your left knee creating a 90° angle with your front leg keep your back leg straight and engage the muscles of your right leg on an inhale Raise Your Arms overhead reaching up toward the ceiling into Crescent lunge pose engage your core by drawing your navl toward your spine soften your gaze finding a focal point for balance and stab stability now let us repeat this flow several times this time with other side slowly lower your arms and return to downward-facing dog pose spread your fingers wide and root down through your palms creating a stable Foundation press your heels towards the ground feeling the stretch in the back of your legs step your right foot front between your arms and stand up allowing your left heel to stay off the ground and your left toes pointing slightly outward bend your right knee creating a 90° angle with your front leg keep your back leg straight and engage the muscles of your left leg on an inhale Raise Your Arms overhead reaching up toward the ceiling into Crescent lunge pose again engage your core by drawing your navl toward your spine breathe deeply and hold the pose slowly lower your arms and return to downward-facing dog pose relax your head and neck allowing them to hang naturally between your arms take slow deep breaths focusing on lengthening and releasing tension with each exhalation let us alternate sides step your left foot front between your arms and stand up bend your left knee creating a 90° angle with your front leg on an inhale Raise Your Arms overhead reaching up toward the ceiling into Crescent lunge pose relax your shoulders away away from your ears keeping your neck and face relaxed keep your chest lifted and your spine [Music] lengthened slowly lower your arms and return to downward-facing dog

pose keep

going you are doing [Music] great Crescent lunge pose strengthens the legs stretches the hip flx fers opens the chest and promotes balance and stability downward-facing dog stretches the whole body strengthens the upper body lengthens the spine and relieves tension and stress

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[Music] easing into downward-facing dog and Crescent lunge we combine grounding and strength inviting expansion and balance transitioning to plank pose and low plank we Engage The Core and build upper body strength promoting stability and endurance begin in a high plank position with your hands shoulder width apart fingers spread wide and your 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]

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[Music] settling into Locust pose we lift the legs and chest strengthening the back and engaging the posterior chain for better 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 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 finding comfort in child's pose we rest and release tension 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's pose has a calming effect on the nervous system helping to reduce anxiety and promote a sense of

Peace moving into Cobra pose we gently Arch the back promoting spinal flexibility and opening the heart start by lying face down on the floor with your legs extended behind you and the tops of your feet resting on the mat place your hands underneath your shoulders Palms down fingers pointing forward draw your elbows in towards your body hugging them against your rib cage press your Palms firmly into the mat engaging your arm muscles as you inhale gently lift your head chest and upper abdomen off the mat keeping your lower abdomen and pelvis connected to the ground roll your shoulders back and down lengthen your neck maintain a gentle engagement of your core muscles drawing your belly button towards your spine keep your legs active pressing the tops of your feet into the mat breathe deeply to release exhale and slowly lower your upper body back down to the mat Cobra pose strengthens the back and core opens the chest and shoulders relieves mild back pain enhances energy and

mood transitioning to Cal face pose we work on hip and shoulder flexibility creating balance in the body and enhancing Mobility begin seated with your legs extended in front of you bend your knees and place your feet on the floor slide your right foot under your left leg bringing it close to your left hip cross your left leg over your right leg stacking your left knee directly on top of your right knee if possible align your heels with one foot pointing toward your opposite hip and the other foot pointing straight back sit evenly on your sit bones and lengthen your spine inhale and reach your right arm straight up exhale and bend your right elbow bringing your right hand down between your shoulder blades reach your left arm behind your back bending your left elbow and trying to clasp your right hand if your hands don't reach you can use a strap between your hands draw your shoulder blades together and down opening your chest to release gently release your arms uncross your legs and extend them in front of you repeat on the opposite side Cal face pose stretches the shoulders and arms opens the chest and improves posture the crossing of the legs in calace pose helps to stretch and improve flexibility in the hip muscles and outer thighs the combination of stretching and deep breathing in calace pose can have a calming effect on the Mind reducing Stress and Anxiety [Music]

progressing to 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 core improves balance and stability increases hip and hamstring flexibility and enhances mental

focus finally we rest in Corpse pose allowing the body to fully relax and absorb the benefits of the practice finding deep Stillness in Tranquility 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 in W 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 [Music] 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 two FIT classes remember yoga is a path to Inner Peace and contentment it empowers you to find Stillness within even amidst life's chaos and discover the inherent wisdom that resides in each of us namaste