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 our zen2 fit yoga class where the ancient wisdom of yoga meets the convenience of modern technology beginner inen two FIT yoga classes have been carefully crafted to bring the Serenity and strength of yoga trough slow movements and deep queuing empowering the ones new to yoga to embark on a journey of self-discovery balance and well-being yoga an age old practice that originated in Ancient India has stood the test of time for a reason it goes beyond physical postures it is a holistic approach to harmonizing the mind body and spirit in our fast-paced world filled with distractions stress and constant movement yoga offers a sanctuary a space to reconnect with yourself find inner peace and restore your sense of Vitality close this day's chapter with Renewed Energy as this class helps you let go and recharges your body Namaste beginning in child's pose we find a restful and grounding posture gently stretching the back and 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 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 turn 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 transitioning to cap pose we Arch the spine and promote spinal flexibility fostering movement and vitality 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 corn muscles and lengthening through your spine as you exhale round your spine upward starting from your tailbone and moving up through each vertebra 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 toward 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 into cow pose we open the chest and create space in the Heart Center encouraging a sense of expansion and ease 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 cow pose 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

[Music] stiffness flowing into downward-facing dog we stretch the entire body and create an inverted vshape building strength and length 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 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 the 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

Rising into Sphinx pose we lift the chest and engage the back muscles promoting a healthy back bend and opening the heart 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 [Music] extension move moving into gate pose we open the side body and create space in the rib cage fostering 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 engages the core and inre increases

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flexibility folding forward in a forward fold we release t ion in the hamstrings and lower back creating length 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 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 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 deep in the stretch to come out of the pose 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 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 the hamstrings stretches the back and promotes a sense of relaxation and

calmness transitioning to Yogi squat we open the hips and stretch the lower body promoting flexibility and Mobility start by standing at the front of your mat with your feet slightly wider than hip width apart 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 as you lower into the squat bring your palms together at your heart center pressing your elbows gently against your inner knees to gently open your hips and deepen the stretch lengthen through your spine lifting the crown of your head toward the ceiling if it's more comfortable you can place a folded blanket or block under your heels for support keep your chest lifted and your shoulders relaxed soften your gaze and find a focal point for balance and stability breathe deeply and hold the pose feeling the stretch in your hips groin and lower back to come out of the pose press through your feet and engage your leg muscles to rise back up to a standing position Yogi squat pose opens the hips stretches the groin and lower back and improves Mobility

[Music] Rising into Mountain pose We Stand Tall and grounded finding a sense of strength and stability in the body 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 seil in 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 balancing in tree pose we Engage The Core and focus the Mind promoting balance and concentration 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 Tre pose improves balance strengthens the legs and core and enhances your focus and concentration [Music]

shifting into cow face pose we work on hip and shoulder flexibility enhancing joint mobility and finding balance between strength and suppleness 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 cowface pose stretches the shoulders and arms opens the chest and improves posture the crossing of the legs in cowface pose helps to stretch and improve flexibility in the hip muscles and outer thighs the combination of stretching and deep breathing in cowface pose can have a calming effect on the Mind reducing Stress and Anxiety [Music]

twisting into seated spinal twist we detoxify the body and improve spinal Mobility fostering digestion and relaxation 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 elbow as leverag 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 muscle muscles improves digestion and relieves tension in the back and hips

[Music] finally resting in Corpse pose we surrender into complete relaxation allowing the body to absorb the benefits of the practice and find deep 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 inward focus and relaxation scan your body from head to toe consciously releasing any tension or holding in each body part heart 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 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 that resides in each of us namaste