5-10 Minute Flows

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  • CrossFlowZ: Guided Sleep Meditation

    Movie

    CrossFlowZ: Guided Sleep Meditation. 10 minutes. As requested by YOU, this quiet guided meditation will set you up for a blissful night’s rest! Get all of your wiggles out, turn off all of the lights, and get ready to drift off into a restful night's sleep!

  • CrossFlowX™ Abs Shortie

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    CrossFlowX™ Abs Shortie. 1 minute. Shot for Shape Magazine. Just for fun. Not a full workout, just moves that can be turned into one. Fun fact: I was 15 weeks pregnant with my youngest when I shot this, and had to get approval from my doctor to do each move. Since I had been doing them a...

  • CrossFlowRx: Microrecovery: GET OUTSIDE

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    CrossFlowRx: Microrecovery: GET OUTSIDE. 45 seconds. In our shortest video yet, Dr. Darria shares the science behind how getting outside lowers: stress levels, heart rate, blood pressure, anger levels, and even boosts key immune cell functions.

    You don’t have to: commit to living off the land, ...

  • CrossFlowRx: Microrecovery: MOVE

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    CrossFlowRx: Microrecovery: MOVE. 77 seconds. Dr. Darria shares how even extremely short bursts of movement have long lasting, and immediate, health benefits. Try this video with us (it's only 77 seconds!), and let us know how you feel in the comments below. Go on, recharge!

  • CrossFlowRx: Microrecovery: GROUNDING

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    CrossFlowRx: Microrecovery: Grounding. 90 seconds. Need a recharge STAT? This is one you can try any time, any where. Do it with Dr. Darria and I for less than 2 minutes, and then let us know how you feel in the comments below. Happy Grounding!

  • CrossFlowRx: Microrecovery: LAUGHTER

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    CrossFlowRx: Microrecovery: Laughter. 90 seconds. Need a recharge quickly? Dr. Darria is BACK with our Microrecovery series. This one is the most fun yet. Give it a whirl, and let us know in comments what you think!

  • CrossFlowRx: Microrecovery: MASTERY

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    CrossFlowRx: Microrecovery: Mastery. 1 minute. Continuing this amazing collaboration with Dr. Darria Long-Gilespie, we are bringing you another microrecovery, and one you might not have ever thought of: MASTERY. Tune in and try it out!

  • CrossFlowZ: Monkey Mind Meditation

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    CrossFlowZ: Calm The Monkey Mind Breath Meditation. 8 minutes. Does your mind feel like it never stops? Jumping from thought to thought to thought (like a monkey swings from branch to branch to branch)? This meditation will keep your focus on your breath, and gently calm that busy mind of you...

  • CrossFlowV: Quickie Abdominal Activation

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    CrossFlowV: Quickie Abdominal Activation. 10 minutes. Does your back ache? Do you feel uncentered? Or just want to feel more strong and solid? This 10 minute abdominal activation will help with all of those things and more. A strong core leads to a strong spine, which leads to a strong life. E...

  • CrossFlowZ: Instant Calm

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    CrossFlowZ: Instant Calm. 10 minutes. Need to feel calm STAT? We've got you covered with a few moves plus a super science-backed breathing exercise. RELAX! Calm is a mere 10 minutes away.

  • 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!