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 Zen 2 fit class Nature's energy Fusion in this transformative practice we invite you to embrace the harmonious Fusion of your energy with the revitalizing power of nature today's class is designed to invigorate your mornings infusing you with vibrant energy that sustains you throughout the day as we flow through a fusion of dynamic postures breath work and mindful movement will connect with the Earth's Essence grounding ourselves and renewing our Spirits nature holds Boundless Energy and this is an opportunity to merge Your vitality with the revitalizing forces of the natural world find a Serene space and wear comfortable clothing that allows for ease of movement and have a yoga mat water and any props nearby to support your practice let's begin Namaste an easy POS we ground ourselves before transitioning to cat pose allowing us to dynamically Arch our spines and awaken our bodies 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 [Music] easy pose promotes a sense of calm and relaxation enhances focus and concentration and increases blood [Music]

circulation 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 from cat POs to cow pose we create a fluid movement that harmonizes our breath and fosters flexibility throughout our spines 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 from cow pose we transition into downward-facing dog lifting our hips and extending our bodies creating an invigorating stretch 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 corn 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 ing 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 as we flow into Sphinx pose from downward-facing dog we open our hearts and extend our spines feeling a sense of expansion and vitality 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

extension transitioning from Sphinx pose to tabletop pose we find stability and balance preparing ourselves for the next sequence of poses 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 maintain aining 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 tabletop pose stabilizes the shoulders and wrists improves spinal alignment and enhances balance and

[Music] coordination from tabletop pose We rise into Mountain pose embodying the strength and steadiness of towering mountains 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 ceiling roll your shoulders back and down opening your chest a 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 with the grounding energy of mountain pose we move into Garland pose and then seamlessly flow into a standing forward fold experien ing a sense of release and Rejuvenation 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 vertebrae 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 [Music] 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 [Music] forward [Music] fold relax your shoulders away from your ears allowing your upper body to release tension keep going you are doing great yogy squat pose opens the hips stretches the groin and lower back and improves Mobility standing forward fold pose helps release tension in the hamstrings stretches the back and promotes a sense of relaxation and calmness [Music]

[Music] as we gracefully transition from standing forward fold to Warrior one and humble Warrior we ground ourselves in strength and humility finding empowerment through our postures Begin by standing with your feet hip width apart step your left foot back keeping your heel grounded and Toes pointing slightly outward at about a 45° angle bend your right knee creating a 90 Dee angle with your front leg extend your arms overhead reaching your fingertips toward the ceiling engage your core lengthen your spine and lift through the crown of your head from Warrior One interlace your fingers behind your back with your palms toward each other on an exhale fold forward from your hips bringing your interlaced hands over your head allow your torso to rest on the inside of your right thigh maintain a slight Bend in your elbows and relax your shoulders away from your ears in hble warrior pose engage your core providing stability and support keep your gaze down toward the ground now engage your core inhale and slowly rise back up to Warrior One pose extend your arms overhead reaching your fingertips toward the ceiling breathe deeply and focused engage your core lengthen your spine interlace your fingers behind your back with your palms toward each other on an exhale fold forward from your hips into humble Warrior

again keep going you are doing [Music] great now move Flo to the other

side step your right foot

back bend your left knee creating a 90° angle with your front leg leg extend your arms

overhead from Warrior One interlace your fingers behind your back with your palms toward each other on an exhale fold forward from your hips bringing your interlaced hands over your head allow your torso to rest on the inside of your right thigh keep your gaze down toward the ground now engage your core inhale and slowly rise back up to Warrior One pose extend your arms overhead breathe deeply and focused engage your core lengthen your

spine interlace your fingers behind your back with your palms toward each [Music] other on an exhale fold forward from your hips into humble Warrior [Music] again keep going you are doing [Music] great humble warrior pose provides a deep stretch for the legs shoulders and chest while promoting a sense of surrender and

[Music] humility Warrior One pose strengthens the legs opens the hips and improves balance and

focus from Humble Warrior we effortlessly shift sh into reverse Warrior reaching and lengthening our side bodies while remaining connected to our breath begin in a standing position at the front of your mat with your feet hip width apart take a large step back with your left foot turning it slightly outward at about a 45° angle bend your right knee creating a 90° angle making sure your knee is directly above your ankle on an inhale Raise Your Arms out to the side sides parallel to the floor with Palms facing down exhale and turn your torso to the right allowing your hips and chest to face the long edge of the mat keeping your right knee bent slide your left hand down your left leg reaching for your left ankle or Shin raise your right arm overhead creating a gentle side Bend keep your gaze upward towards your raised hand maintain a lengthened spine avoiding compression or collapse in your lower back gently roll your left shoulder back and open your chest expanding through your heart center engage your core by drawing your navl towards your spine providing stability and support breathe deeply and hold the pose feeling the stretch along the right side of your body to release inhale and lift your torso back up to a standing position bringing your arms back to shoulder height step your left foot forward to meet your right foot returning to the starting position reverse warrior pose stretches and strengthens the legs opens the chest and shoulders and improves balance and stability

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continuing the flow we move from reverse Warrior into tree pose balancing on one foot and extending our branches in a grounded and Serene stance begin in a standing position with 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 tree pose improves balance strengthens the legs and core and enhances your focus and concentration [Music] we extend into staff pose preparing ourselves for a deep stretch in the seated forward bend 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 with mindful Movement we transition from staff pose to seated forward bend folding forward and finding length in our spines start by sitting on the floor with your legs 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 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 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 relieves

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stress flowing gently from seated forward bend to one wide angle seated forward bend we open our inner thighs and chests embracing the expansiveness of the pose start by sitting on the floor with your legs extended wide apart keep your toes pointing towards the ceiling and engage your leg muscles inhale and lengthen your spine sitting tall exhale and hinge forward from your hips leading with your chest as you fold forward walk your hands forward on the mat reaching as far as comfortable 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 and surrendering into the pose with each exhale maintain the forward fold for a few [Music] breaths to come out of the pose inhale and slowly walk your hands back lifting your torso back up to a seated position wide angle seated forward bend stretches the inner thighs and groin opens the hips and stimulates the abdominal [Music] organs in a seamless transition we move from wide angle seated forward bend to bridge pose lifting her hips and hearts in a heart opening stance start by lying on your back with your knees bent and feet hip width apart flat on the floor keep your arms along 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 ation and better [Music] sleep Guided by the fluidity of our practice we transition from bridge pose to plow pose allowing our bodies to fold over and rest gently on the ground start by lying flat on your back with your legs extended and your arms alongside your body Palms facing down inhale deeply engaging your core muscles exhale and lift your legs off the floor simultaneously lifting your hips and lower back support your lower back with your hands inhale and use your core strength to lift your legs up and over your head aiming to touch your toes to the ground behind you keep your legs straight and your toes pointed maintaining a strong and engaged core breathe deeply and evenly finding a sense of relaxation and surrender in the

pose to come out of the pose engage your core muscles slowly lower your legs and hips back down to the mat and release your arms plow pose stretches the spine and shoulders stimulates the thyroid gland and calms the nervous system the pose encourages blood flow to the upper body head and face providing a fresh supply of oxygen and

[Music] nutrients rolling out of plow pose we find comfort in Wind relieving pose drawing our knees into our chests and releasing any remaining 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 onto 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 [Music]

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

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sleep finally we release our knees and extend our bodies into corpse pose experiencing deep relax relaxation and integration as we conclude 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 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 this practice ignites your energy setting a positive tone for your day while fusing your energy with nature enhances a sense of balance and connection thank you for practicing with us we are looking forward to seeing you back soon on one of carefully designed Zen two FIT classes namaste