11-24 Minute Flows

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  • CrossFlowX™: Quickie Full Body Cardio Flow

    Movie

    CrossFlowX™: Quickie Full Body Cardio Flow. 17 minutes. Tight on time, but need to move? This 17-minute cardio flow hits all of your tight spots, opens you up, and gets your heart pumping! What are you waiting for? Get to it!

  • CrossFlowX™: Bare Minimum Back Flow

    Movie

    CrossFlowX™: Bare Minimum Back Flow. 17 minutes. Cranky back, but no hours to dedicate to melting it? We've got you covered with this 17 minute flow. It's the BARE minimum of moves to release your back, and get it feeling great... so YOU can focus on YOU, and not your cranky back!

  • CrossFlowX™: Lucky 13 Minute Cardio Flow

    Movie

    CrossFlowX™: Lucky 13 Minute Cardio Flow. 13 Minutes.

  • CrossFlowZ: Evening Unwind

    Movie

    CrossFlowZ: Evening Unwind. 24 minutes. Didn't get a chance to fit in any movement or "me time" all day? We feel you. Which is why we created this CFZ evening unwind flow. It will clear out the kinks in your body (and mind!) from the day, without waking you up too much to sleep. Deep breaths, ...

  • CrossFlowZ: Evening Unwind

    CrossFlowZ: Evening Unwind. 24 minutes. Didn't get a chance to fit in any movement or "me time" all day? We feel you. Which is why we created this CFZ evening unwind flow. It will clear out the kinks in your body (and mind!) from the day, without waking you up too much to sleep. Deep breaths, ...

  • CrossFlowZ: Shoulder Stress Relief

    Movie

    CrossFlowZ: Shoulder Stress Relief. 16 minutes. As humans, we carry a LOT of stress in our shoulders. By rounding them forward, we are physically protecting our heart - physically, and in the near term. BUT, longterm? It's not good for any part of us. This 16 minute, super chill shoulder ope...

  • CrossFlowX™: Arms + Abs Quickie

    Movie

    CrossFlowX™: Quickie Arms + Abs. 24 minutes. Activate and tone all of your hot spots in this 24 minute flow. Heading to the beach? Heading out? Wearing a crop top? Want to feel strong? We've got you covered!

  • CrossFlowX™: Quickie Anxiety Reducer

    Movie

    CrossFlowX™ Quickie Anxiety Reducer. 23 minutes. Got some nervous energy and / or anxiety eating you up from the inside and stealing your focus? This quick and effective 23 minute cardio flow will take it down SEVERAL notches. Grab a yoga block, and prepare to feel more centered, grounded, and...

  • CrossFlowZ: Healing Meditation

    Movie

    CrossFlowZ: Guided Healing Meditation. 12 minutes. Need to heal? Get ready to love on YOU! Healing comes from love. And, this little chat and guided meditation is all about healing and self-love. Be prepared to feel silly during, but lighter, happier, healthier and more WHOLE after. All LOVE, H...

  • CrossFlowV: Burn with Balances

    Movie

    CrossFlowV: Burn with Balances (Advanced). 15 minutes. Burn fat and calories (not to mention all that negative energy keeping you down) in yoga?! YES. These advanced balances build muscle, and get your blood and oxygen moving and grooving, so any unwanted fat can melt off your body. Don't forge...

  • CrossFlowV: Burn A Little More Flow

    Movie

    CrossFlowV: Burn A Little More Flow. 15 minutes. Burn fat and calories (not to mention all that negative energy keeping you down) in yoga?! YES. These intermediate moves wring out your organs physically, and get your blood and oxygen moving and grooving, so any unwanted fat can exit your body. ...

  • CrossFlowZ: Pranayama Tutorial

    Movie

    CrossFlowZ: Pranayama Tutorial. 12 minutes. Ujayii, Kapalabhati, Bhastrika, Sitali, and more. Learn the basics of the most commonly used yoga breathing techniques.

  • CrossFlowV: Building On Strength

    Movie

    CrossFlowV: Building On Strength. 15 minutes. Feel like you have strength basics, and want to feel stronger? This flow is for YOU. Challenge yourself to be stronger than you were before.

  • CrossFlowX™: Lunchtime Reset

    Movie

    CrossFlowX™: Lunchtime Reset. 20 minutes. Need to turn your energy around STAT in the middle of the day? Or, need to get a fresh start anytime? This 20 minute cardio flow will help you do just that in no time flat! Grab a block, and get excited, knowing your infinitely better mood is a mere 20 ...

  • CrossFlowV: Foundational Alignment for Beginners

    Movie

    CrossFlowV: Foundational Alignment for Beginners. 18 minutes. This video breaks down - and gives specific alignment tips- for foundational yoga poses like: down dog, cat / cow, tree pose, and so much more. With this foundation, you can move confidently into the rest of the CrossFlowV videos!

  • CrossFlowX™: Martial Arts Inspired Low Impact Cardio Flow

    Movie

    CrossFlowX™: Martial Arts Inspired Low Impact Cardio Flow. 16 minutes. Resurfacing another mash-up from the Shape Magazine archives that inspired CrossFlowX™! This one is inspired by Martial Arts, and is low impact, so think of it as CFX LITE! Appropriate for most levels.

  • CrossFlowX™: Newbie's Guide to Kriyas + Chakras

    Movie

    CrossFlowX™: Newbie's Guide to Chakras and Kriyas. 23 minutes. No clue what chakras and kriyas are? This video is for YOU! Heidi gives you the 411 while you practice, move, and experience the magic. This will give you a solid foundation for other CFX videos that weave the kriyas into the flow.

  • CrossFlowV: Posture Corrector Flow

    Movie

    CrossFlowV: Posture Corrector Flow. 15 minutes. Do you: sit at a desk? Drive a car? Have children? This one's for you. All the moves to open your chest, un-round your shoulders, and keep you standing straight.

  • CrossFlowV: Better Than Dumbbells Yoga Flow

    Movie

    CrossFlowV: Better Than Dumbbells Yoga Flow. 15 minutes. From the first yoga mashup series for Shape Magazine, that eventually led to CrossFlow, this one will tone and strengthen your arms in no time at all. Deep breaths, and get ready to feel YOGA STRONG!

  • CrossFlowV: Basic Yoga Shapes

    Movie

    CrossFlowV: Basic Yoga Shapes. 16 minutes. Some basic yoga shapes to help you feel GREAT! Breaking down: cat, cow, down dog, warrior two, tree, bound angle, and seated spinal twist. Give your hips and spine some SPACE as you work on your balance and stability! Trying the standing poses next t...

  • CrossFlowV: Ultimate Beginner

    Movie

    CrossFlowV: Ultimate Beginner. 12 minutes. Know you need to some flexibility and mobility in your life, but everything feels too complicated? In this ultimate beginner video, you will be introduced to yoga in the most accessible way imaginable. Flexibility NOT required, but two yoga blocks are s...

  • CrossFlowV: Advanced Flexibility Flow Quickie

    Movie

    CrossFlowV: Advanced Flexibility Flow Quickie. 15 minutes. Looking to kick it up a notch in the flexibility department? This super quick flow will open you up with several advanced flexibility moves. As always: don't ever do anything that doesn't feel GOOD on your body in each moment. Tune in...

  • CrossFlowRx: SI Joint Dysfunction with Dr. Monica Saliu

    Movie

    CrossFlowRx: SI Joint Dysfunction Moves with Dr. Monica Saliu. 21 minutes.

    According to Dr. Monica Saliu, co-founder and clinical director of Tribeca Physical Therapy, and my personal savior, SI Joint Dysfunction affects mostly young adults, with more prevalence in women, and increased inciden...

  • CrossFlowV: Basic Fat Burning Flow

    Movie

    CrossFlowV: Basic Fat Burning Flow. 15 minutes. Fat burn in yoga?! YES. These basic moves wring out your organs physically, and get your blood and oxygen moving and grooving, so any unwanted fat can exit your body. Don't forget: muscle burns more calories than fat, so: muscle is always a good t...