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] are you ready to experience a surge of Vitality and uplift your spirits this dynamic in energizing zen2 fit yoga class is specially designed to ignite your inner fire leaving you feeling invigorated focused and ready to take on the day with renewed Vigor through a series of fluid movements powerful poses and mindful breath work will tap into your body's Natural Energy reserves infusing every cell with Vitality whether you're looking to Kickstart your morning Revitalize your afternoon or recharge after a long day this class is your ultimate source of positive energy

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Namaste beginning in e pose we find a comfortable seated position to ground ourselves and set Our intention for the practice 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 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 face [Music] easy pose promotes a sense of calm and relaxation enhances focus and concentration and increases blood

circulation transitioning to Mountain pose We Stand Tall with strength and Grace connecting to our breath and finding 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 KNE caps 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 creating space 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 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 vertebrae 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 Rising into upward salute and forward fold we energize the body and then surrender into a calming forward bend fostering balance begins standing in Mountain pose with your feet hip width 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 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 vertebra 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 upward 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 vertebrae by vertebrae 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 [Music] job embracing goddess and star pose we embody inner power and expand our energy promoting strength and openness Begin by Standing Tall with your feet wider than hip width apart arms extended out to the sides turn your feet out slightly extend your arms out to the sides parallel to the floor with your palms facing down star pose maintain a slight Bend in your knees avoiding any hyperextension breathe deeply and evenly grounding through your feet and finding stability in the pose as you exhale bend your knees and lower your body body into a squat position to form goddess pose bring your hands to Your Heart Center Palms pressed

together keep your weight evenly distributed between both feet now let us repeat this several times extend your legs extend your arms out to the sides into star pose engage your core and lengthen your spine lifting through the crown of your head

bend your knees and lower your body into goddess pose bring your hands to Your Heart Center into a prayer pose breathe deeply and

evenly go back to Star pose extending arms and legs activate your leg muscles by pressing firmly into the ground with your feet squat into goddess pose placing your hands to your

heart keep going you are doing

great star pose improves balance and stability and opens the chest and shoulders the wide stance and expansive nature of star pose can increase blood circulation and energy flow throughout the body goddess pose strengthens the lower body tones the hips and thighs opens the hips and groin and enhances core stability keep moving great [Music]

job flowing through downward-facing dog and Crescent lunge we combine grounding and strength inviting expansion and balance 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 lengthen your spine by reaching your tailbone towards the sky and pressing your chest towards your thighs in in downward-facing dog pose engage your core 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 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 from your ears keeping your neck and face relaxed keep your chest lifted and your spine

lengthened slowly lower your arms and return to downward-facing dog pose

keep

going you are doing

great Crescent lunge pose strengthens the legs stretches the hip flexors 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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transitioning to 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 corn 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 s the chest and shoulders relieves mild back pain enhances energy and

mood shifting to Locust pose we lift the legs and chest strengthening the back muscles and enhancing 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 resting in child's pose we find comfort and release stretching the back and hips while calming the Mind 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 [Music] balancing in both pose we Engage The Core and strengthen the abdomen fostering 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

moving into gate pose we open the side body and create space in the rib cage promoting a sense of expansiveness start by kneeling on the floor with your legs together extend your left leg out to the side keeping the knee straight and foot firmly planted on the ground inhale deeply and as you exhale slide your left hand down your left thigh and extend your right arm overhead reaching towards the left keep your torso lengthened and gently lean to the left creating a stretch along the right side of your body maintain a steady and comfortable stretch without straining or overextending keep your neck aligned with your spine looking straight ahead or gently turning your gaze upward breathe deeply and stay present in the pose after holding for a few breaths return to the starting position gate pose stretches the side body increases flexibility Eng engages the core and increases [Music]

flexibility shifting into Cal face pose we work on hip and shoulder flexibility enhancing joint mobility and finding balance 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 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 cowface 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 cow face pose can have a Calon effect on the Mind reducing Stress and Anxiety [Music]

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progressing to staff pose we sit with a straight spine stretching the hamstrings and promoting good posture while grounding ourselves start by sitting on the floor with your legs extended in front of you place your hands on the ground next to your hips fingers pointing forward and press into the ground to lift your torso sit tall lengthening your spine and engage your core muscles to support support your posture flexx your feet pointing your toes towards your body and press through your heels keep your legs active and grounded pressing your thighs and calves into the mat relax your shoulders away from your ears gaze Straight Ahead keeping your neck aligned with your spine breathe deeply and evenly staff pose improves posture strengthens the back and core calms the mind and reduces stress

transitioning to seated forward band we fold forward to release tension in the back and stretch the hamstrings inviting introspection 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 rounding 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

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stress twisting into head to knee pose we detoxify the body and enhance spinal Mobility promoting digestion and relaxing ation Begin by sitting on the floor with your legs extended in front of you bend your right knee and bring the sole of your right foot to the inner thigh of your left leg inhale and lengthen your spine sitting tall exhale and rotate your torso towards your left leg bringing your chest towards your thigh as you fold forward reach your hands towards your left foot or ankle if you can't reach you can use a strap looped around your foot to help with the stretch keep your spine long and avoid rounding 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 to come out of the pose slowly inhale and lift your torso back up to a seated position head to knee pose stretches the hamstrings and calves opens the hips stimulates the digestive system and calms the mind and reduces stress [Music]

Rising into bridge pose we lift the hips to strengthen the back and engage the glutes while also creating a gentle chest opener 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 in 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 [Music] sleep finally we rest in Corpse pose allowing the body to fully relax and absorb the benefits of the practice finding deep 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 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 Zen two FIT classes remember the rhythmic flow of yoga practice will lead to a sense of balance and emotional well-being namaste