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 the zen2 fit gentle evening flow as the day draws to a close and the sun begins to set we invite you to embark on a Serene and soothing Journey designed to unwind your body and calm your mind this class is specifically curated to bring tranquility and inner peace to your evening promoting relaxation and restfulness before bedtime in this practice we focus on gentle slow paced movements that nourish your body and nurture your spirit it's the perfect opportunity to let go of the day's stresses release tension and create space for self-care and self-reflection as you step onto the mat Embrace this opportunity to unwind let go of the day's burdens and connect with your inner Stillness [Music]

Namaste beginning in Easy pose we ground ourselves and find a comfortable seated position fostering a connection with the present moment 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 flowing through cat and cow pose we enhance spinal flexibility and coordination promoting vitality and movement 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 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 back lift your chest and gaze upward C pose lengthen your spine exhale cat

pose inhale cow

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 transitioning to bird dog pose we Engage The Core in balance while strengthening the back muscles fostering stability 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 back balance and coordination and activates the glutes and [Music] hamstrings moving into downward-facing dog with pedaling we warm up the body and release tension through gentle leg

movements 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 the 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 Rising into Mountain pose We Stand Tall with strength and Grace aligning our body and mind while finding [Music] 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 ly 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 ility proper alignment and a sense of groundedness it helps improve posture body awareness and breath

control flowing through upward salute and forward fold we energize our being and then surrender into a calming forward bend promoting

balance begin 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 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 vertebra 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 vertebra 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 balancing in tree pose we Engage The Core and cultivate Focus fostering stability and a sense of

rootedness begin in a standing position with your feet hip width apart shift your weight onto your right foot grounding through the four corners of your foot lift your left foot off the ground and place the sole of your left foot against your right inner thigh you can bring your palms together at your heart center in prayer hands or Raise Your Arms overhead 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 soften your gaze and find a focal point for balance and stability maintain a steady breath allowing it to support your balance and focus find stability through your standing leg keeping it active and engaged to release the pose slowly lower your foot back down to the ground returning to a standing position tree pose improves balance strengthens the legs and core and enhances your focus and concentration a [Music]

stretching into triangle pose we create space in the sides of the body and open the chest promoting length and [Music]

expansion begin in a standing position at the front of your mat with your feet hip width apart heart step your left foot back turn your right foot outward pointing it to the right side of the mat ensure your heels are aligned with the front heel intersecting with the back arch or heel extend your arms out to the sides parallel to the floor with your palms facing down on an exhale shift your hips toward the left side while keeping your torso facing forward lengthen your spine and engage your core by drawing your navl toward your SP spine on an inhale reach your right hand forward hinging at your right hip and shift your torso to the right exhale and lower your right hand placing it on your shin or ankle extend your left arm up toward the ceiling aligning it with your shoulders and keeping your gaze upward keep both legs straight activating the muscles of your legs and maintaining stability breathe deeply and hold the pose to come out of the pose engage your core inhale and slowly rise back up to a standing position triangle pose strengthens the legs stretches the hips and hamstrings opens the chest and promotes stability and focus

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[Music] transitioning to gate pose we open the side body and stretch the hips fostering a sense of expansiveness and openness [Music] 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 Str 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 engages the core and increases flexibility [Music]

finding stability in staff pose we sit with a straight spine stretching the hamstrings and promoting good posture start by sitting on the floor with your legs extended Ed 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 your posture flex 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 [Music] stress twisting into head to knee pose we enhance spinal mobility and find a deep stretch along the back of the body 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 KNE pose stretches the hamstrings and calves opens the hips stimulates the digestive system and calms the mind and reduces stress [Music] stretching into wide angle seated forward bend we release tension in the inner thighs and promote flexibility start by sitting on the floor with your legs extended wide apart keep your toes pointing towards the ceiling and engage your leg muscles inhale and lengthen your spine sit tall exhale and hinge forward from your hips leading with your chest as you fold forward walk your hands forward on the mat reaching as far as comfortable 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 maintain the for forward fold for a few

breaths to come out of the pose inhale and slowly walk your hands back lifting your torso back up to a seated position wide angle seated forward bend stretches the inner thighs and groin opens the hips and stimulates the abdominal

organs Rising into 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 [Music] sleep moving into wind relieving pose we release tension in the lower back and promote digestion fostering a sense of ease Begin by lying flat on your back on a yoga mat relax your whole body allowing your arms and legs to rest Naturally by your sides take a few deep breaths allowing yourself to settle into a relaxed State as you inhale bend your right knee and draw it towards your chest wrap your hands around your right shin interlacing your fingers or holding onto your knee or Shin keep your left leg extended along the mat relaxing the muscles press your lower back into the mat to maintain stability and support gently pull your right knee to your chest feeling a comfortable stretch in the hip and lower back if it feels accessible you can lift your head and bring your forehead towards your knee tucking your chin slightly hold the pose for a few breaths exhale and slowly release your legs back down to the mat returning to the starting position now repeat with the other leg gently pull your left knee to your chest feeling a comfortable stretch in the hip and lower back press your lower lower back into the mat to maintain stability and support now bring your both legs to your chest lifting your head and bringing your forehead towards your knees tucking your chin slightly hold the pose for a few

[Music] breaths wind relieving pose AIDS digestion stretches the hips and glutes and promotes relaxation and better sleep [Music] 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 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 remember evening yoga can help you process emotions and find balance after a busy day thank you for practicing with us we are looking forward to seeing you back soon on one of carefully designed Zen2fit classes namaste