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 yoga class inner balance flow in this transformative practice we invite you to explore the art of finding equilibrium within yourself amidst life's everchanging currents this class is designed to help you cultivate a deep sense of Inner Harmony guiding you on a journey of self-discovery and self-awareness through a thoughtfully sequenced flow of your yoga postures mindful breath work and meditation inner balance flow aims to bring balance to your mind body and spirit as you immerse yourself in this practice you'll experience the beauty of uniting movement and breath fostering a profound connection with your inner being step onto your mat with an open heart a willingness to explore and an intention to create Harmony within yourself Namaste starting child's pose we find a restful and grounding posture gently stretching the back and nurturing 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 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 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 vertebrae like a cat stretching its back drop your head and tuck your chin towards your chest allowing your neck to release Press Your Hands firmly into the mat actively rounding your upper back draw your Naval 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 [Music] flowing 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 that 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 pedalling a bicycle continue 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

easing into puppy pose we elongate the spine and stretch the shoulders inviting relaxation and release begin on all fours in a tabletop position with your knees directly under your hips and your hands slightly forward of your shoulders slowly walk your hands forward lowering your chest toward the mat while keeping your hips aligned over your knees keep your arms active pressing your palms firmly into the mat as you lower your your chest allow your forehead to come to the mat relax your neck and let your head hang naturally keep your hips lifted slightly engaging your core muscles to support the pose allow your chest to sink toward the ground feeling a gentle stretch in your shoulders upper back and sides focus on your breath allowing yourself to relax and surrender into the pose hold the pose breathing deeply expanding your rib cage with each inhale and releas releasing tension with each exhale to come out of the pose press firmly through your hands engage your core and slowly walk your hands back towards your body lifting your torso upright puppy pose or melting heart pose stretches the shoulders and upper back opens the heart center and releases tension in the neck and spine

[Music] moving into Garland pose and then standing forward fold we open the hips and stretch the hamstrings grounding ourselves while creating space in the spine 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 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 vertebrae by vertebra keep your head and neck relaxed as you return to a standing position now let us repeat this several times squat to Garland 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 Yogi squat pose opens the hips stretches the groin and lower back and improves Mobility standing for 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 figure four pose we stretch the hips and glutes releasing tension and promoting flexibility Begin by Standing Tall with your feet together arms relaxed by your sides engage your core by drawing your navl toward your spine shift your weight onto your right foot cross your left ankle over your right thigh allowing your left knee to open out to the side forming a figure for shape flex your left foot to protect the ankle joint if comfortable bring your palms together at your heart center into prayer hands on an exhale bend your right knee lowering your hips down into a squatting position as if you were sitting back into an imaginary chair keep your chest lifted and your spine long find your balance and distribute your weight evenly between your standing foot and the heel of your bent leg soften your gaze and find a focal point for stability breathe deeply and hold the pose feeling the stretch in your left hip and glute muscles to releasee the pose engage your core inhale and slowly rise back up to a standing position bringing your left foot down to the ground figure four chair pose strengthens the legs opens the hips and improves balance and stability it also stretches the glutes and hip rotators promoting flexibility and Mobility [Music]

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transitioning to Eagle pose we find balance and focus opening the shoulders and enhancing joint Mobility begin Standing Tall with your feet hip width apart and your arms alongside your body find a steady focal point in front of you to help with balance shift your weight onto your left foot and lift your right foot off the ground cross your right thigh over your left thigh placing your right foot behind your left calf if possible if it's challenging to wrap the foot you can simply place the toes on the ground extend your arms straight forward in front of you at shoulder height cross your left arm over your right arm bending both elbows bring your forearms together and try to wrap your left forearm around your right forearm if this is too challenging you can keep your palms pressed together instead keep your shoulders relaxed and draw your shoulder blades down your back now sink your hips down and back as if sitting into an imaginary chair maintain a steady gaze and a soft relaxed expression to release slowly unravel your arms and legs and return to standing repeat on the opposite side by crossing your left thigh over your right thigh placing your left foot behind your right calf if possible you can also simply place the toes on the ground extend your arms straight forward cross your right arm over your left arm bending both elbows bring your forearms together and try to wrap your right forearm around your left forearm if this is too challenging you can keep your palms pressed together instead sink your hips down and back as if sitting into an imaginary chair maintain a steady gaze and a soft relaxed expression to release slowly unravel your arms and legs and return to standing eal pose improves balance and concentration strengthens the legs and ankles and enhances joint health the concentration required in Eagle pose can help improve mental focus Clarity and

mindfulness balancing in tree pose we Engage The Core and cultivate concentration promoting stability and mental clarity begin in a standing position with your feet hip wwidth 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 focus and concentration [Music]

[Music] progressing to Triangle pose we stretch the sides of the body and open the chest creating space and lengthening the

spine 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 spine 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 [Music] settling into tabletop pose we establish stability and engage the core preparing for further movement start on all fours with your hands directly under your shoulders and your knees directly under your hips spread your fingers wide and root down through your palms creating a strong Foundation engage your corn muscles by drawing your navl toward your spine creating stability in your torso keep your back flat and your spine in a neutral position align your knees hip width apart and position your shins parallel to each other relax your neck and gaze down toward the mat maintaining a long and neutral spine distribut speak your weight evenly between your hands and knees finding balance in the pose take deep breaths allowing your breath to flow smoothly and deeply tabletop pose stabilizes the shoulders and wrists improves spinal alignment and enhances balance and

coordination moving to bird dog pose we enhance balance and coordination engaging the core and strengthening the back and glutes 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 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 hands 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 cow pose we lift the chest and create space in the heart promoting flexibility and Alignment 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] 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

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 breach 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 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 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 relax 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 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 relaxation allowing you to release physical iCal 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 yoga practice nurtures the connection between your mind body and spirit deepening self-awareness the fast-paced world we live and often pulls Us in multiple directions leaving us feeling disconnected and overwhelmed inner balance flow provides you with a sanctuary to come back to your Center to ground yourself and to realign with what truly matters thank you for practicing with us we are looking forward to seeing you back soon on one of carefully designed as Zen2Fit classes namaste