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, ...

CrossFlowX™: Heart and Hips. 34 minutes. Feeling tight? Need some opening? This cardio flow is for you! Open your heart, your hips, and feel better!

CrossFlowX™: Back In The Saddle. 35 minutes. Been a minute since you had a moment to yourself to move your body? Feeling out of shape? This cardio flow is for you! Originally shot for Hearst wellness, this flow will get you back up and moving.

CrossFlowV: Intro to Puppy Press. 36 minutes. Want to start THINKING about pressing up into a handstand? (Remember, visualizing is the bulk of the work!) This INTRO to puppy press will get your body prepped and primed to move forward into the next video in this series, where you can progress, ...

CrossFlowX™: Mommy and Me Flow. 28 minutes. Your #1 request has been fulfilled! We present: MOMMY AND ME CFX!!!! ALLLLL ages! My kiddos were prepped zero for this... so, let us know what you think in the comments below! Hope you and your kiddos have as great of a time doing this as we did shoo...

CrossFlowV: Loosen Up (Shorter) Flow. 28 minutes. If you are feeling tight - in your body and / or your mind, this flow is for you. Release whatever is weighing you down, open your chest, spine, hips, and more to... LOOSEN UP and RELAX! We use kriyas (not HIITs!) to warm up the body from the in...

CrossFlowZ: Satya Talk and Flow. 24 minutes. Satya is the second Yama in Yoga. It loosely translates to "truth". Find out why it comes after Ahimsa, and how we can practice Satya on the mat and off.

CrossFlowX™: Grounding Light Cardio Flow. 33 minutes. When the only constant is change, we all need some grounding in our lives. This 33 minute LIGHT cardio flow will move you, warm you, ground you, and leave you feeling ready to focus on whatever it is that needs your focus. We must root to ris...

CrossFlowX™: Wrist Free Detox Cardio Flow. (37 minutes) Need to let go or lighten up?! This wrist free cardio flow is full of twisting, wringing out anything weighing you down, cardio to cleanse, with good vibes and openings to create space for the life of your dreams all around.

Deep breaths,...

CrossFlowV: Balance, Concentration and Focus Flow. 30 minute version. This flow is a combination of standing poses, which require focus, and forward bends, which draw your attention inward. Find one point to rest your gaze on (called a "drishti) throughout the flow. As you focus your gaze, you f...

CrossFlowX™: Stress Buster. 36 minutes. Stress got you down? MELT it out of your body and mind with some HEAT! Move, sweat, twist, and laugh stress OUT of your body and mind with this detoxifying cardio flow. Yoga blocks recommended.

CrossFlowV: Yoga for Athletes. 37 minutes. Compliment whatever sport you play or practice with YOGA. This routine works on flexibility, balance, agility, endurance, core and overall strength-all tools that help prevent injury and aid in recovery. Yoga blocks recommended.

CrossFlowX™: Pregnancy Friendly Cardio Flow. 30 Minutes. Tired of all the boooooring prenatal “workouts”? Apparently so, because this flow was FREQUENTLY requested!! OR: are you looking for cardio that is lower impact? Either way, we’ve got you covered!

We all need to LISTEN to our bodies, regar...

CrossFlowX™: Beginner Cardio Flow. 25 minutes. You have done the CFX Newbie Flow, but maybe not quiiiiiite ready for a full fledged CFX? This is your next stop! This beginner flow is one step up from the Newbie Flow, and once you have this down, you should be good to go to the shorter length fu...

CrossFlowX™: PMS-Be-Gone Cardio Flow. 28 minutes. Yoga has a natural remedy for just about everything, and PMS (and the cramps that come with it!) are no exception. Whenever you start to feel bloated, blue, achy, or crampy - and you know your cycle is on its way - try this cardio flow! It's a *t...

CrossFlowX™: Newbie Cardio Flow. 26 minutes. Welcome to the amazing world of CrossFlowX™ aka yoga for busy people! Get all the benefits of a 90 minute yoga flow in a fraction of the time by crossing disciplines, and blending them together. In this video, Heidi breaks down - and you will move th...

CrossFlowV: Improve Your Swing Flow. 32 minutes. Feel and see the difference. Maximize your range of motion to give more yardage to your drive and / or more power to your serve; enhance your game. If you play swinging sports such as golf or racquet games, yoga moves can increase your range of ...

CrossFlowX™: Arm Defining Cardio Flow. 27 minutes. Strengthen and sculpt your arms and whole body with this sweat-inducing arm-focused cardio flow.

CrossFlowX™: Better Than Bootcamp Yoga. 29 minutes. No equipment, and no screaming, but this yoga workout will give you better than bootcamp results! This is a re-do of the first in a series of yoga mash-ups I did for Shape 8-ish years ago, which ultimately led to the creation of CrossFlowX™. ...

CrossFlowV: Ultimate Core Flow. 29 minutes. Fire up that core! Whether you want to be more toned, protect your spine, or have less back pain, this flow is for you! The stronger your core, the better your LIFE. It's a challenge, but YOU are up for it! Deep breaths and enjoy!

When you get your sciatica under control, and are no longer in the acute pain phase, it is VERY important to keep your body strong and open in all the right places so that you don't have a recurrence. Strengthening and opening have been my personal saving graces when it comes to keeping sciatic ...

CrossFlowX™: Thoracic Opening Cardio Flow. 35 minutes. Your thoracic is the part of your spine in between the cervical (neck area) and lumbar (lower back). Unfortunately, due to our society’s sedentary lifestyle, many have a largely immobile thoracic spine, which then causes undue stress on the...

CrossFlowV: Beginner Strength Flow. 30 minutes. Want to build strength, but don't know where to start? This flow is for YOU! Specifically, strengthen your upper body and core. The more you practice this flow, the stronger and more confident you will get. You will be onto CrossFlowX™ in no ti...