40-45 Minute Flows

  • CrossFlowX™: Loosen Up Cardio Flow

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    CrossFlowX™: Loosen Up Cardio Flow. 44 minutes. Need to LOOSEN UP?! Move, sweat, and melt away allllll of your tightest spots with this 44-minute challenging cardio flow. Yoga strap or towel is recommended. Deep breaths and ENJOY!

  • CrossFlowX™: Eka Pada Koundinyasana II Cardio Flow

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    CrossFlowX™: Eka Pada Koundinyasana cardio flow. 37 minutes. Sweat, smile, and breathe as you warm up your hamstrings and hips, and strengthen your arms and core. You will be in this arm balance before you know it! Don’t forget to breathe and have FUN!

  • CrossFlowX™: Stronger Inside and Out

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    CrossFlowX™: Stronger Inside and Out. 40 Minutes. You are as strong as you make up your mind to be. And, how you are on the mat is how you are off the mat, and vice versa. This flow strengthens your mind AND body, so you can learn to feel strong in ANY situation. On your mat and off. You have G...

  • CrossFlowV: Healthy Hamstring Flow

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    CrossFlowV: Healthy Hamstring Flow. 43 minutes. Grab two blocks, and a yoga strap (or a hand towel) and get ready to show some TLC to your hamstrings! Open, strengthen, and create space and ease in this vinyasa flow. Don't forget to breathe!

  • CrossFlowV: Hip Opening Flow

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    CrossFlowV: Hip Opening Flow. 41 minutes. Open your hips from all the directions in this vinyasa flow.

  • CrossFlowRx: Cranky Back Yoga Flow

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    Cranky back got you down? This 30 minute, gentle vinyasa flow will release all of the areas of your body that can cause back tension: hips, shoulder, and yes, your whole BACK!

  • CrossFlowZ: Yoga Flow for Sleep

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    CrossFlowZ: 35-minute yoga flow to prep your mind and body for sleep. Open all those tight spots in this flow, so your body can float away. Sweet Dreams!

  • CrossFlowV: Three Week Handstand Tutorial: Week One

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    CrossFlowV: Three Week Handstand Tutorial: Week One. Learn how to do a handstand in three weeks. Week one starts slow with this 43-minute CrossFlowV Flow. Learn basics, alignment, and positioning for a yoga handstand. No handstanding skills required. Show up, do your best, and you CAN do thi...

  • CrossFlowV: Immunity Boosting Flow for ALL LEVELS

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    CrossFlowV: 40-minute Immunity Boosting Flow. An accessible flow for ALL levels. Boost your immune system with deep breaths to decrease cortisol, chest openers to stimulate the Thymus gland (an organ located in the chest responsible for the growth of T-cells, a type of white blood cell essentia...

  • CrossFlowX™: Anxiety Reducing Cardio Flow

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    CrossFlowX™: Anxiety Reducing Cardio Flow. SPOILER ALERT: surprise guests at the end... If slow is not your pace, and you prefer to sweat out your anxiety, this one is for YOU! This flow is meant to keep you firmly in the here and now so that you can't think about the past or worry about the futu...

  • CrossFlowV: Handstand Tutorial Week Two

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    CrossFlowV: Three Week Handstand Tutorial: Week Two. Building on week one. Strap and blocks recommended, but optional. As always: only do what feels good on YOU. Do your best to do this flow 3-5 times your second week of this handstand tutorial. For any days that you cannot, do the following mo...

  • CrossFlowV: Handstand Tutorial: Week Three

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    CrossFlowV: Three Week Handstand Tutorial: Week 3

  • CrossFlowX™: First Chakra Flow

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    CrossFlowX™: First Chakra Flow. 40-minutes. The first chakra, the Muladhara chakra is located at the base of the spine. Color: RED. Sound: LAM. Associated with survival, safety, stability, support, and grounding. If you don't have a strong foundation, it is impossible to have a strong life. Ac...

  • CrossFlowX™: Second Chakra Cardio Flow

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    CrossFlowX™: Second Chakra Cardio Flow. 40 minutes. The second chakra, sacral chakra, or Svadhisthana Chakra, relates to fluidity, creativity, sexuality, flexibility, and ability to go with the flow. Generally located in and around your hips and sexual organs. The color of this chakra is oran...

  • CrossFlowX™: 4th Chakra Flow

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    CrossFlowX™: 4th Chakra Flow. 40-minutes. 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...

  • CrossFlowV: Pressing Up Into Pincha

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    CrossFlowV: Pressing Up Into Pincha. 47 minutes. Once you have become comfortable playing with your forearm stands in your practice, it can be a fun challenge to refine the process. A forearm stand will be much more controlled (and therefore less likely to fall out of!) if you PRESS up into it ...