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 class Dynamic spinal flow in this transformative practice we invite you to join us on a journey that celebrates the incredible mobility and strength of the spine today's class is designed to awaken and rejuvenate your spinal column fostering a dynamic and fluid range of motion that extends throughout your entire body as we flow through a series of energizing postures breath work and intentional movements will explore the magic of your vertebral column unlocking its potential and promoting a profound sense of balance and well-being let's come together and explore the beauty of spinal mobility and its profound impact on your well-being let's begin

Namaste let us start in Serenity of an 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 feels more comfortable for 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 easy pose promotes a sense of calm and relaxation enhances focus and concentration and increases blood

circulation from Easy pose we transition to cat pose initiating a fluid movement that gently flexes our spine and awakens our body's energy 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 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 moving seamlessly into cow pose we continue the spinal flow arching her back and opening her heart creating a beautiful balance of extension start on all fours in a tabletop position with your hands directly under your shoulders and your knees directly under your hips inhale deeply allowing your belly to drop towards the floor and arching your back lift your chest and gaze upward lengthening your spine and drawing your shoulder blades toward each other keep your neck in line with your spine avoiding excessive strain or tension spread your fingers wide and press your palms firmly into the mat creating a strong Foundation maintain a steady and controlled breath as you hold the pose slowly return to a neutral tabletop position CP hose helps to improve spinal flexibility by gently stretching and mobilizing the vertebrae the gentle extension in cow pose stretches the front of the Torso and abdomen promoting flexibility and relieving stiffness [Music] transitioning to bird dog we engage our core and limbs finding stability and coordination in this Dynamic posture 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

[Music] hamstrings flowing into downward facing dog dog we create an inverted vshape that stretches and strengthens our entire body preparing for the next sequence 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 from downward-facing dog we transition to high plank then move back to downward-facing dog fostering strength and alignment in this Dynamic combination start on your hands and knees with your hands shoulder width apart and your knees hip width apart extend your legs straight back tucking your toes under and engage your corn muscles press firmly through your hands spreading your fingers wide and distribute the weight evenly through your palms and fingers keep your neck in line with your spine in plank pose now press your hips up towards the ceiling into downward facing do dog lengthen your spine by reaching your tailbone towards the sky and pressing your chest towards your thighs breathe

deeply let us repeat this flow several more times brace your core and go back to a high plank pose draw your shoulder blades down and back press firmly through your hands activate your leg muscles by pressing your heels back and lifting your kneecaps from here push your hips towards the ceiling into downward-facing dog press your heels towards the ground feeling the stretch in the back of your [Music] legs back to high plank pose lengthen your tailbone towards your heels and engage your abdominal muscles to maintain a straight line from the crown of your head to your heels keep your neck in line with your spine in plank pose press your hips up towards the ceiling into de downward-facing dog lengthen your [Music] spine press your chest towards your

thighs keep going you are doing great this flow on one hand engages the Deep core muscles helping to strengthen and tun the core while downward-facing dog stretches the whole body strengthens the upper body and relieves tension and stress you are doing great

[Music] transitioning smoothly from downward-facing dog to COBRA we gently lift our chest and activate our back muscles inviting a heart opening stretch 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 the chest and shoulders relieves mild back pain enhances energy and

mood moving from Cobra to Locust pose up and down we alternate between lifting and lowering our legs in torso cre ating a rhythmic motion that energizes our back 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 that 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 Great 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 [Music] body keep

going you are doing

great Locust pose strengthens the back improves posture tones the legs and buttocks and stimulates abdominal or [Music] organs 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 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 [Music] Peace easing into child's pose we find a moment of rest before transitioning to the lateral stretch of gate pose opening our side body and expanding our breath 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 stady 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 engages the core and increases flexibility [Music]

flowing effortlessly from gate Poe to boat pose we engage our core and find balance between strength and flexibility embracing the challenge ing yet empowering posture 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 keep 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 transitioning to staff pose we ground ourselves and lengthen our spine setting the found ation for the Deep stretch of head to knee pose 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 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 moving into wind relieving pose we draw our knees into our chest gently massaging our abdominal area and releasing any tension 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 on to 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 heat 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 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

breaths wind relieving pose AIDS digestion stretches the hips and glutes and promotes relaxation and better

sleep finally we extend our legs into corpse pose allowing our bodies and Minds to fully relax and integrate the benefits of our practice 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 [Music] Stillness corpse pose is a pose of deep relax ation 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 the fluid movements promote flexibility and mobility in your spine while mindful spinal movements deepen Your Mind Body Connection thank you for practicing with us we are looking forward to seeing you back soon on one of carefully designed Zin two FIT classes namaste