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. 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 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. 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. 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. 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. 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. 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: 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. 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.

CrossFlowX™: 20-Minute Handstand Tutorial. Use Kriyas and cardio to warm up your body, practice core activation, and strengthening, and finally, flip that perspective once and for all! Don't forget to bring your playfulness, and willingness to LAUGH to this one. Be prepared to sweat, and be pre...

CrossFlowX™: 15-Minute Heart Opening Flow. Flow, sweat, and open in this 15-minute CrossFlowX™-style flow. Heart openers boost immunity AND mood. Win, WIN!

CrossFlowX™: Mama Time is 15 minutes of cardio + strength building kriya flow that opens all the tight spots mamas need open.

This is a 15-minute CrossFlowX™ style yoga pose breakdown flow. Learn how to do Bujapedasana aka "shoulder press pose" arm balance. Blocks are HIGHLY recommended to learn this arm balance. Don't forget to breathe and have FUN!

CrossFlowV: Post Run Flow. Perfect 20-minute flow to get all the tight spots post-run! Don't forget to breathe and make space in your body and mind! Hope you feel amazing!

CrossFlowP: Postnatal Opening. Gentle movements and openings in all the spots new mamas need. Be sure to get the green light with your OB before you engage in ANY movement post-baby. This one should leave you feeling AMAZING in only 18 minutes (because I KNOW that you don't have any more)! E...

CrossFlowRx: Chair Yoga for Sciatica with Dr. Risa Ravitz. 2 minute doctor intro + 15 minute chair yoga routine. Open your body in all of the right places to get your blood flowing, oxygen moving, and calm your sciatic nerve. Breathing and opening the body reduces inflammation. Inflammation ca...

CrossFlowRx: Wrist Repair. 13-minutes. Strengthen and stretch out your wrists in all the best ways. Whether your wrists bother you because you recently had a sharp increase in yoga time, or because you are working from home with a non-ergonomic desk situation, or for any other reason, we've got...

CrossFlowX™: Jump Start Your Day. 20 minutes. For the mornings you juuuust can't wake up no matter how many cups of coffee you have. This cardio flow will detox your body and mind, and fill it right back up with energy and positivity. Deep breaths, and ENJOY!

CrossFlowP: Second Trimester Flow. 18 minutes. In your second trimester, hopefully, you will get your energy back a bit, the nausea (and more) will abate, and, at least in the beginning of this trimester, your belly isn't yet impeding your movements. Your baby is now much more secure in the place...

CrossFlowX™: 15 Minute RESET. Need to turn your energy around STAT? Or, need to get a fresh start? This 15 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 15 minutes away!

CrossFlowZ: Forgiveness Meditation. 13 Minutes. Forgiveness is for YOU. Holding onto anger, resentments, sadness, or any other negative emotions is toxic to YOU. Heidi will guide you through one of her favorite meditations to allow you to let go, forgive, and move forward with a happy, love fi...

CrossFlowX™: Quick Heat Inducing Flow. 15 minutes. 'Tis the season... to be COLD?! No thanks. If you live in the Northeast, or anywhere else that gets chilly, this quick 15 minute cardio yoga flow is for YOU! Get ready to warm up from the inside out, and say buh-bye to that winter chill!