CrossFlowX™: Down To Business. 21 minutes. Make every moment count with this jam packed strength building, full body cardio flow. Don't have more than 21 minutes to sweat? No problem-o! No second is wasted in this one, and we get right down to business, so get ready!

CrossFlowV: Post Weightlifting Moves. 14 Minutes. BY REQUEST! This is a quick yoga routine designed to do after lifting weights. These moves open up your chest, shoulders and back, to combat any tightness lifting weights has caused, and allow your muscles to let go of the tension brought on by ...

CrossFlowZ: Upper Body Tension Release. 15 minutes. Tight shoulder / chest / traps keeping you awake at night? This video is all moves to help you release your upper body, so you can be loose as a goose, and drift off to dreamland!

CrossFlowZ: Body Be Grateful Meditation. 12 minutes. Years ago, when Instagram was still new (!!!), my colleague and friend, Sara Haley, asked me to be a part of her #BodyBeGrateful challenge. I accepted in a heartbeat, because I know how easy it ease to get down on our physical selves. But,...

CrossFlowZ: Bravery Meditation. 11 minutes. *By request (thank you!)* Feeling down, less than strong, or all around scared? I'm hoping that this meditation will help. Have a listen, anywhere you like. And remember: you ARE strong, and you CAN do this! Xo

CrossFlowZ: Lower Back Relief. 21 minutes. Lower back pain keeping you awake? This flow will help by loosening the muscles around your spine, lightly activating your core to keep everything in place, opening your hips, mobilizing, and stabilizing.

CrossFlowZ: Neck Release. 18 minutes. By request! This short and oh-so-sweet video will release the tension and tightness in your neck, without ever even needing to stand up. Do this one in bed, or next to bed, if you like, and drift away to dreamland without neck pain keeping you awake! Deep ...

CrossFlowZ: Positivity Meditation. 13 minutes. Need a dose of positivity? This meditation is for you. Crowd out negative thoughts with an abundance of gratitude, and then replace your negative thoughts with positive ones in this guided meditation (using the yogic practice of pratipaksa bhavana...

CrossFlowX™: Summer Quickie. 22 Minutes. Open your hips and heart, and strengthen your full body with this quick cardio flow. Then, go soak up the summer sun! No props needed (unless you like a block for virasana, in which case, have one handy).

CrossFlowZ: Overwhelmed Mama Meditation. 12 minutes. Carrying the mental motherload is not for the faint or weak of heart. Try this guided meditation any time you feel overwhelmed, stressed, angry, sad, or scared. One of the best things I've found about being a mama? The incredible, stronger...

CrossFlowX™: Strong and Open in 20. 21 minutes. For all of the 20 minute requests, here is another great cardio flow to help you feel strong and open, in exactly the amount of minutes you have. You will need something to help you slide on your floors (towel, socks, anything). Deep breaths, and ...

CrossFlowX™: Burpee Bonanza. 23 minutes. Get your hear rate up, strengthen your entire body, and feel that cardio high in just 23 minutes with this video! With six yoga burpees, and recovery moves in between, this video packs a serious punch!

CrossFlowZ: Meditation for Repeating Thoughts. 13 minutes. If you are experiencing repeating or circling thoughts, this guided meditation can help. These thoughts can be spurred by you allowing someone breaking a boundary or disrespect you, they can be spurred by a "mistake" you can't seem to f...

CrossFlowZ: Meditation for Anxious Thoughts. 12 minutes. If you ever experience anxious thoughts creeping in - on a plane, going about your day, or anywhere in between, this guided meditation will help you ground and recenter your mind, while gently sending those anxious thoughts on their way. ...

CrossFlowZ: Bedtime Shoulder Release. 19 minutes. Tight shoulders or tense neck keeping you awake at night? Try this shoulder release flow to open and release, so you can get your Zzzs! Yoga block recommended.

CrossFlowZ: Quick Nighttime Shoulder Release. 11 minutes. Shoulder tension keeping you up at night? This relaxing shoulder opening flow will help you unwind, and release. Do this before bed, OR anytime that your shoulders need a sweet, sweet release! All levels.

CrossFlowX™: Mommy Sanity Saver. 21 minutes. Hey mama, need to feel better STAT? This flow is exactly what you need! Clocking in at just 21 minutes, you will get your heart rate up, sweat, tone, strengthen, and open! Be prepared to feel completely recharged, and better equipped to handle all ...

CrossFlowX™: Efficient Arms + Abs. 22 minutes. Want to feel stronger, faster? This cardio flow is for you. Full of kriyas, hiits, and strengthening moves for your upper body and core, this flow will have you feeling stronger, more capable, and all around BETTER, fast!

CrossFlowX™: No Sleep Energy. 21 minutes. Got no sleep, need some energy? This flow is for you!! The movement will rid your body of fatigue, loosen up your poor tight muscles, and leave you feeling invigorated. Think of this as your healthiest option to get you to your next night's sleep!

CrossFlowZ: Self Love Meditation. 11 minutes. We cannot properly love another until we properly love ourselves. This guided meditation is aimed to help you do just that. Deep breaths, and feel the love!

CrossFlowX™: Get It All In. 20 Minutes. Need a full body sweat sesh, but have limited time? This cardio flow is for you. Clocking in at JUST UNDER 20 minutes, this flow is jam packed with moves to let you feel your best without ANY extras. Just the good stuff to feel open, strong, and refreshe...

CrossFlowZ: Self Preservation Meditation. 11 minutes. Family gatherings and / or returning to a physical space from your past can be tricky. As human beings, we are constantly evolving, so it makes sense that we would feel different in a space from the past - our old self inhabited it, not our ...

CrossFlowX™: Time Efficient Opening Cardio Flow. 23 minutes. Use your body to create internal heat, open up, and feel amazing. No fluff or extras, just the essentials to feel great!

CrossFlowX™: No Fuss Abs + Arms. 21 minutes. By request: a solid and intense 20 minutes of abs and arms. No filler, no fuss. You will need towels, or socks, or something to slide your feet on for the last series of moves. Get ready!!