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 grounding flow in this nourishing practice we invite you to reconnect with the Earth and find stability despite life's constant changes grounding is an essential aspect of well-being and this class is designed to help you anchor yourself fostering a deeper sense of rootedness and inner strength as we move through this grounding flow we'll explore postures and breath work that support you in grounding your energy calming your mind and centering your spirit this class is especially beneficial during times of stress uncertainty or when you seek to feel more grounded and balanced in your daily life embrace the transformative power of this flow as we Unite with the Earth's wisdom and find our Center within let's begin

Namaste beginning in easy pose we ground ourselves and find Comfort establishing 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

easy pose promotes a sense of calm and relaxation enhances focus and concentration and increases blood

circulation moving into Mountain pose We Stand Tall and strong aligning our body and mind finding stability and balance Stand Tall with your feet hip withth 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 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 flowing into forward fold pose we release tension in the hamstrings and lower back fostering flexibility and introspection begin in a standing position at the front of your mat with your feet hip width apart engage your core by drawing your navl toward 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 deepen the stretch to come out of the pose engage your core inhale and slowly rise up stacking your spine vertebra by vertebrae keep your head and neck relaxed as you return to a standing position take 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 hamstrings stretches the back and promotes a sense of relaxation and

calmness Rising into upward salute and forward fold we energize our being and then surrender into a calming forward Bend fostering 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 vertebrae 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 solute 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

job stretching into triangle pose we open the sides of the body and create space in the chest promoting length and expansion begin in a standing position at the front of your mat with your feet hip width apart 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 hip toward the left side while keeping your torso facing forward lengthen your spine and engage your core by drawing your navl toward your 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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finding depth in Yogi squat we open the hips and lower body fostering flexibility and grounding 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 Gage 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 progressing into figure four pose we stretch the hips and glutes releasing tension and promoting a sense of relaxation Begin by Standing Tall with your feet together arms relaxed by 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 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 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 release 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]

[Music] embracing Warrior 2 pose we cultivate strength and stability while opening the hips promoting a sense of empowerment step wide Your Feet 3 to 4 feet distance apart turn your right foot out aligning the heel with left foot's Arch bend your right knee keeping it directly above the ankle extend arms out to the sides parallel to the floor bend your right knee keeping it directly above your ankle maintaining a 90° angle with your front leg ensure your hips and shoulders are squared lengthen your spine and lift through the crown of your head try relaxing your shoulders away from your ears and maintain an open chest gaze over your right fingertips keeping your neck and face relaxed engage your core muscles by drawing your navl towards your spine for stability and support hold the pose focusing on strength and stability to release straighten right leg and return to starting position Warrior Two pose strengthens the legs opens the hips and improves balance and focus [Music]

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[Music] balancing in tree pose we Engage The Core and focus the Mind finding stability and mental Clarity begin in a standing position with your feet hip width apart shift your weight onto your right foot grounding through the 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

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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 core muscles by drawing your Naval toward W 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 distribute your weight evenly between your hands and knees finding balance in the pose take deep breaths allowing your breath to flow smoothly and deeply take tabletop pose stabilizes the shoulders and wrists improves spinal alignment and enhances balance and [Music]

coordination transitioning to downward-facing dog we stretch the entire body and create an inverted vshape promoting strength and flexibility 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 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 dra 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 releases tension and

stress resting in child's pose we find comfort and release gently stretching the back and promoting relaxation 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 hip hips and lower your torso down between your thighs walk your hands 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

Peace 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 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 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 start by sitting on the floor with your leg extended in front of you sit tall and lengthen your spine keeping your shoulders relaxed inhale deeply and raise your arms overhead lengthening your spine even more exhale and hinge forward from your hips leading with your chest as you fold forward reach your hands toward your feet or ankles if you can't reach your feet you can use a strap looped around your feet to help with the stretch keep your spine long and avoid rounding your back 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 to come out of the pose slowly inhale and lift your torso back up to a seated position seated forward bend pose stretches the back and hamstrings increases flexibility in the spine and calms the mind and Rel Rel [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] 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 chin 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 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

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 the magic of yoga lies in its ability to nourish both Body and Soul as you step off your mat carry the sense of Peace strength and mindfulness with you throughout your day extending its influence to every aspect of your life namaste