11-24 Minute Flows

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  • 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...

  • CrossFlowV: More Flexibility Flow

    Movie

    CrossFlowV: More Flexibility Flow. 15 minutes. Feel like you have more room than Flexibility basics are allowing you to explore? Move into this 15 minute flexibility flow, and open in allllll the right places! Yoga blocks are optional, deep breaths are not!

  • CrossFlowV: Quick Gentle Morning Flow

    Movie

    CrossFlowV: Quick Gentle Morning Flow. 13 minutes. Wake your body and mind up with this gentle, ALL LEVELS morning flow. Get all the creaks and cricks out and start your morning feeling GREAT!

  • CrossFlowX™: Quick Back Release

    Movie

    CrossFlowX™: Quick Back Release. 16 minutes. Feel like your back is tight, but you don't have time? This cardio flow will help release and unstick your back in SIXTEEN MINUTES! Get ready to breathe, sweat, and feel AHHHHHH-mazing!!!!!

  • CrossFlowZ: Letting Go Meditation

    Movie

    CrossFlowZ: Letting Go Guided Meditation. 13 minutes. Feel like you are doing circles in your head going over the same regrets, worries, or scenarios over and over and over again? OR repeating the same destructive patterns over and over again in life? This letting go meditation (a variation of on...

  • CrossFlowP: First Trimester Flow

    Movie

    CrossFlowP: First Trimester Flow. 21 minutes. Hey, mama! If you are lucky enough to know you are pregnant right from the start, this flow is for you! Of COURSE, discuss with your OBGYN before attempting ANY movement in pregnancy, and ALWAYS only do what feels right for you in every moment. The...

  • CrossFlowX™: 20 Minute Strength + Cardio Flow

    Movie

    CrossFlowX™: 20 Minute Strength + Cardio Flow. Twenty minutes all you have? NO PROBLEM! This flow will get you warm, moving, breathing, and sweating in 20 minutes. Build strength, open your body, feel amazing. No time? No matter. Enjoy!

  • CrossFlowX™: 15 Minute In Between Zoom Reset

    Movie

    CrossFlowX™: 15 Minute In Between Zoom Reset. We know sitting still, looking all professional for all of your work zooms can do a number on your body. So, we created this quick in-between zoom reset for YOU! You don't need a thing, and can do this anytime you need a reset. Deep breaths, and enjoy!

  • CrossFlowP: Third Trimester Flow

    Movie

    CrossFlowP: Third Trimester Flow. 25 Minutes. Mama, your body is working HARD. You may be exhausted, you may be exhilarated, you may be feeling ALLL of the emotions right now. Now is the time to enjoy feeling your baby growing safely inside of you. You are GROWING A HUMAN! There is nothing m...

  • CrossFlowX™: Cardio Kriyas + Chakras

    Movie

    CrossFlowX™: Cardio Kriyas + Chakras. 23 Minutes. 2 minutes per chakra of cardio kriyas + a tiny bit of rest in between each = an epic 20-minute workout that will raise your vibration and have you feeling energized and INCREDIBLE!

  • CrossFlowV: Calming + Grounding 20-Minute Flow

    Movie

    CrossFlowV: 20-Minute Calming + Grounding Flow. In times of uncertainty, it is important to take deep breaths, and ground in the here and now. Take 20 minutes to do that right here, right now with first chakra grounding poses and calming breathing exercises. You have got this!

  • CrossFlowX™: 15-minute Hip Opening Flow

    Movie

    CrossFlowX™: 15-minute hip opening flow. Did you know the hips are the emotional storage space of the body? Open your hips and get rid of all of your stuck emotions with this quick, fun cardio flow.