Make this transcript grammatically correct by dividing it into sentences, adding punctuation and capitalization where needed. Also remove all meta information within square brackets: on an exhale begin to bend your knees and lower your hips down as if you are sitting back into an imaginary chair if comfortable you can bring your palms together at your heart center into to prayer hands keep your knees pointing forward and your weight in your heels ensuring your knees do not go past your toes lengthen your spine and keep your chest lifted keep your gaze forward focusing on a point in front of you for balance and stability aim to bring your thighs as parallel to the ground as possible breathe deeply and hold the pose feeling the activation in your leg muscles to release the pose engage your core inhale and straighten your legs lowering your arms back down to your sides chair pose strengthens the legs engages the core improves balance and stability stepping into goddess pose we empower the legs and hips cultivating strength and stability while promoting a sense of inner power start by standing with your feet wider than hip width apart toes turned out slightly inhale deeply and as you exhale bend your knees and lower your body into a squat position keep your weight evenly distributed between both feet bring your hands to Your Heart Center Palms pressed together engage your core by drawing your belly button towards your spine lengthen your spine lifting your chest upward relax your shoulders keeping them away from your ears check your knee alignment ensuring they track over your toes take deep breaths and relax into the pose to come out of the pose press through your feet straighten your legs and return to a standing position goddess pose strengthens the lower body tones the hips and thighs opens the hips and groin and enhances core stability shifting to figure four pose we stretch the hips and glutes relieving tension and increasing flexibility in the lower body begin by Standing Tall with your feet together arms relaxed by your side 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 four 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 are 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 release the pose engage your core inhale and slowly rise back up to a standing position bringing your left foot down 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

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descending into Yogi squat we open the hips and groins improving flexibility and Mobility while stimulating the digestive system 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 transitioning to Diamond pose we gently stretch the inner thighs and hips promoting flexibility and easing tension in the groin area start by kneeling on the floor with your knees together and bring your big toes to touch while keeping your heels slightly apart lower your buttocks onto your heels resting your sit Bones on the floor or on a cushion or blanket for added support and comfort lengthen your spine sitting tall and maintaining a natural curve in your lower back relax your shoulders and allow your hands to rest on your thigh Palms facing down close your eyes or soften your gaze finding a sense of relaxation and Stillness in the pose take deep breaths allowing your breath to flow naturally and deeply focus on grounding through your sit bones and feeling the connection between your body and the Earth beneath you soften any tension in your jaw neck and face allowing them to relax to come out of the pose gently shift your weight forward lift your buttocks off your heels and extend your legs in front of you Diamond pose opens the hips lengthens the spine and encourages grounding and stability as you connect with the Earth through your sit bones promoting a feeling of rootedness finally we rest in Corpse pose allowing the body to relax and rejuvenate integrating the benefits of the practice while promoting a sense of tranquility and balance 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 relation 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 Zenit classes remember yoga Fosters a deeper connection with your body encouraging you to listen to its needs and signals this heightened awareness can lead to improved posture and a more balanced lifestyle namaste