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...

CrossFlowX™: Full Body Awesome. 28 minutes. Want that feeling you get after an epic, sweaty, life-changing vinyasa class, but, have less than half an hour? This one's for YOU. Get all of your tight spots, sweat it out, feel strong, open, and AWESOME, and do it all in under 30 minutes!! Don't fo...

CrossFlowV: Stress-Busting Flow. 30 minutes. Stress causes the hormone cortisol to be released in your body. Cortisol causes inflammation. Inflammation is the root of most illnesses and diseases. No one wants that! Use this 30-minute flow to rid your mind and body of the toxin that is stress. Dee...

CrossFlowV: Tone Up to Tan Up Flow. 30 Minutes. There is a saying: "tan up or tone up", but I believe it's better to tone up TO tan up! Feel your most confident no matter how hot it is, and how little clothes you wear! This vinyasa flow will work ALLLL of the right spots to get you looking, a...

Fourth Chakra: Anahata Chakra / Unstruck Sound Chakra. Color: Green. Seed sound: Yam. Body parts associated: lungs, heart, arms, hands. This chakra is associated with the ability to give and receive love. You cannot receive love if your heart is not open. So, open your heart! There is nothin...

CrossFlowX™: Shoulder Opening Cardio Flow. 33 minutes. Open your shoulders by warming up from the inside out with this 33-minute cardio opening flow. Melt those tight muscles, and be prepared to feel AHHHHHH-mazing!! Deep breaths, and have FUN!

CrossFlowV: Third Chakra Flow. 30 minutes. The third Chakra, aka "Manipura", is all about strength, courage, willpower, self-esteem, and discipline. Physically located at the solar plexus, strengthening this chakra allows you to develop your personal power. This chakra also deals with metabolism...

CrossFlowX™: Forearm Stand Tutorial. 30 minutes. Grab a yoga strap, blocks, and your mat, and get ready to flip that perspective. Literally. YES, you CAN! This flow will warm you up in all the right places and get you upside down in NO TIME! Believe you can, and you WILL!

CrossFlowV: Beginner Flexibility. 30 minutes. YES, you CAN gain flexibility, at any age. Flexibility starts and ends in the mind. What the mind believes, the body follows. Believe you are flexible, and you will be. Grab some blocks and a yoga strap, and get your flexibility on! Deep breaths!

CrossFlowX™: 30 Minute Warrior Flow. Fire up your inner warrior with this cardio, strength building, and balance challenging flow. You will do: Warrior 1, 2, 3, Devotional Warrior, Flying Warrior, Peaceful Warrior, and MORE. Blocks are optional. Deep breaths, and ENJOY!

CrossFlowRx: Yoga for Anxiety. With the input of Dr. Rachel Goldman, Ph.D., FTOS, Licensed Psychologist, we put together a flow of poses aimed at reducing anxiety. While we very much hope this flow lessens your anxiety, just as each of us are unique individuals with different needs, how one mana...

Pregnancy Flow for mamas with an existing solid and strong yoga practice. This flow is not for mamas-to-be who are new to yoga. Be sure to do any balance moves next to a wall or holding a chair. This video is here courtesy of Qinetic.

CrossFlowP: Advanced Prenatal Flow focusing on Arms and Shoulders. This flow is not for mamas-to-be who are new to yoga, it is for mamas-to-be with a strong yoga practice. Be sure to do any balance moves at a wall, or with a chair, and if ANYTHING doesn't feel good or right, don't do it! Deep ...

Perfect morning wake up! This 30-minute yoga flow incorporates many variations on sun salutations to wake you up gently, and leave you energized and open for a fabulous day!

The first chakra: the root chakra: the Muladhara chakra. Associated with survival, stability, support, and grounding. If you don't have a strong foundation, it is impossible to have a strong life. So, activate your first chakra, and build a strong foundation, so you can build the life of your dr...

Treat your body to a 30-minute moving massage! Unstick all your tightest spots, and be prepared to feel amazing! Video courtesy of Qinetic.

Open and strengthen your body in all the best ways to invite a forearm stand into your practice with ease. Video courtesy of Qinetic.

CrossFlowX: 30-Minute Detox Cardio Flow. Wring out your body, mind, and spirit with this super sweaty detoxifying cardio + strengthening flow. Get rid of anything weighing you down, and create space for all the health, and positivity you desire!

CrossFlowX™: 30-minute Hip Opening. Move, sweat, laugh, and breathe your way through this sweaty, cardio hip opening flow. Kriyas included, of COURSE! When you are in the present moment, you don't have time to limit yourself with false reminders that your hips "are tight". Watch them open in th...

CrossFlowX™: 30-minute Mood-Boosting Cardio Flow. Open your heart, get that heart rate HIGH, smile, laugh, and sweat with Heidi for 30 minutes while you strengthen, lengthen, and tone.

30-minute CrossFlowX™ with variations for beginners. Flow with Heidi, Caitlin, and Humberto! This video introduces and explains many aspects of CFX.

30-minutes of fun-filled cardio + strength-building yoga with Heidi, Humberto, and Caitlin! Heavy focus on the core.

CrossFlowX™: Desk Body Remedy. Open all of your tight spots that result from sitting at a desk too long: shoulders, hips, neck, back, hamstrings, and more in this 25-minute flow. Be prepared to feel AHHHHH-mazing!