5-10 Minute Flows

  • CrossFlowV: 5-Minute Express Self Love Flow

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    CrossFlowV: Express Self Love Flow. 5-Minutes. What is self-care? Making the time for yourself to feel GREAT! It doesn't take long. You have FIVE minutes. Do this flow, and your body and mind will thank you. Deep breaths, and enjoy!

  • CrossFlowV: SuryaB

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    CrossFlowV: SuryaBs + Abs. 12 minutes. Strengthen your FULL body with some targeted core and centering work, followed by 3 rounds of Surya B with options to dial-up and dial down. This flow will teach you different options for Surya B that you can incorporate into ANY yoga practice. Block option...

  • CrossFlowX™: 10 Minute Cardio Flow

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    CrossFlowX™: 10 Minute Cardio Flow. Want to feel strong and energized, but don't have time? This 10 minute cardio yoga flow is for you! Deep breaths, and enjoy!

  • CrossFlowP: 12-Minute Pregnancy Flow

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    CrossFlowP: 12-Minute Pregnancy Flow for strengthening and opening. Make no mistake: preparing for labor is no joke. This 12-minute flow creates space in expecting mamas' tightest spots and strengthens where you need to be strong for labor. As always, consult your physician before doing any ph...

  • CrossFlowZ: How to: Alternate Nostril Breathing

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    Learn how to practice Nadhi Shodhana aka Alternate Nostril Breathing. This Yoga breathing technique is said to balance both sides of your brain, calm the "monkey mind", and decrease anxiety. Great for before: bed or an important meeting or presentation. This breathing technique is your quickest...

  • CrossFlowZ: Intro to Japa Mala Meditation

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    CrossFlowZ: Intro to Japa Mala Meditation. Heidi explains how to start exploring a Japa Mala Meditation practice. Feel free to comment below with what Chakra you feel needs balancing, and Heidi can suggest mantras, beads and more! And, if you have no idea what a Chakra is?! No problem: tell us ...

  • CrossFlowZ: Loving Kindness Meditation Toddler Version

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    This is the Toddler interrupted version of a Loving Kindness Meditation. To show you that meditation is possible under any circumstance. Shot during the COVID19 outbreak in NYC. Kiddos were home, and the little one wanted to take part. This video is intended to bring a smile, levity, and some t...

  • CrossFlowV: Basic SS

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    CrossFlowV: How to do a basic yoga sun salutation. This video breaks down a basic yoga sun salutation, so you feel comfortable doing them in other flows. Deep breaths and enjoy!

  • CrossFlowV: Classic SS

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    CrossFlowV: How to do a classic yoga sun salutation. This video breaks down a classic yoga sun salutation, so you feel comfortable doing them in other flows. Deep breaths and enjoy!

  • CrossFlowV: Hip Opening SS

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    This video breaks down a hip opening Sun Salutation. You will see this in flows focused on hip opening. Open hips are vital for a pain-free back.

  • CrossFlowV: Twisting SS

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    This video takes you through a twisting sun salutation. These will show up in any flow that is focused on twisting. Twists are vital for a healthy spine and great for detoxifying.

  • CrossFlowV: Heart Opening Sun Salutations

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    This is a breakdown of a back-bending / heart opening sun salutation. This 10-minute flow includes different modifications and options for you to play around with when you see them in different routines or in class.

  • CrossFlowX™: Side Crow Tutorial

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    10-minute CrossFlowX™ style yoga pose breakdown. Warm-up in all the right ways to make Parsva Bakasana aka "side crow" arm balance a breeze!

  • CrossFlowX™: 15-minute Detox Flow

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    CrossFlowX™: 15-minute Detox Flow. Detox your organs, body, mind, and spirit with this sweaty cardio flow full of twists and detoxifying moves. Deep exhales!

  • CrossFlowX™: 5 minute core routine

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    Want to strengthen your core, but only have 5-minutes? This CrossFlowX™ style core flow has you covered!

  • CrossFlowX™: 5-minute arms

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    Want buff arms, but only have 5 minutes? No problem! This CrossFlowX™ style arm strengthening flow has you covered!

  • CrossFlowX™: 10-minute Booty Lift

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    You like big (firm) butts, and you can not lie?! Yoga butt is a thing, you know! If you want one, but are strapped for time, try this 10-minute CrossFlowX™ style booty lift flow!

  • CrossFlowX™: 10-minute Buff Arms

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    Want strong arms but short on time? Try this 10-minute CrossFlowX™ style flow for STRONG arms! You won't have any trouble lifting your kiddos.. or kegs, if that's more your thing, after doing this for a few weeks!

  • CrossFlowV: 6-Minute Towel Abs

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    CrossFlowV: 6-Minute Towel Abs. Grab a towel, a yoga blanket, or some swiffer sweepers, and get ready to STRENGTHEN your abs and arms in this killer 6-minute video. These moves will not only strengthen, but teach your body how to press up into an inversion, glide back from one, flip over your to...

  • CrossFlowZ: Quick Wind Down Moves and Mantras

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    CrossFlowZ: Quick Wind Down Moves + Mantras. 12 minutes. Having trouble falling asleep or winding down? This quick 12-minute video starts with moves to release all of your tightest spots, that often keep you awake, and ends with some mantras to help you drift off into dreamland. Sweet dreams!

  • CrossFlowV: Step by Step Chaturanga

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    CrossFlowV: Step by Step Chaturanga. 7 minutes. Chata-WHAT? This halfway down tricep push up move is part of pretty much every Vinyasa yoga class ever. Improper form in this pose is also the culprit of many an injury attributed to yoga. NO ONE wants injuries. Grab a yoga straps and two blocks, a...

  • CrossFlowZ: Relaxing Breath

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    CrossFlowZ: Relaxing Breath. 4 minutes. This breathing technique, also called 4-7-8 breathing, hs touted by doctors all across the world to reduce anxiety, help with sleep, manages cravings and reduces the anger response. It is simple, but oh, so effective. Get ready to breathe your way to CALM!

  • CrossFlowV: Desk Chair Moves

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    CrossFlowV: Desk Chair Moves. 5 minutes. Still sitting in a chair all day? Here are some quick moves you can do ON your chair to feel infinitely better! Deep breaths, and enjoy!

  • CrossFlowZ: 6 Minute Grounding Practice

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    CrossFlowZ: 6 Minute Grounding Practice. Be right here, right now. With this 6 minute grounding practice that you can do anywhere, anytime, for any amount of minutes. Deep breaths!