CrossFlowV: Energizing Flow. 44 minutes. Move, breathe, flow, and energize in this feel-good flow. This flow was created for the Iron Strength even in August of 2025 in NYC. It's meant to be accessible to all levels. So, take it up, take it down, or take it just as it is. Deep breaths, and E...

CrossFlowV: Total Body Toning. 30 minutes. Qinetic was my favorite platform to create videos for prior to building CrossFlow. Sadly, they are no longer in around, BUT, I still have some of the videos. This is an oldie, but goodie from my Qinetic days. You will tone, lengthen, strengthen your...

CrossFlowV: Working Towards Splits. 46 minutes. By request. This flow will help you open your hamstrings, psoas, lower back, and more, while you strengthen everywhere you need to allow your body to feel comfortable working towards hanumanasana. The pose is NOT the goal! As always, it is the jo...

CrossFlowV: Full Body Feel Good Flow. 37 minutes. Originally created for an influencer mom event in NYC with Petite Plum and Charmspring, this flow is a full body feel good workout! No props required. So get ready to open, mobilize, balance, strengthen, and feel om-mazing!

CrossFlowV: Lower Back Solution. 41 minutes. Did you know that low back pain is a significant cause of missed workdays, with a substantial portion of working adults reporting absences due to back pain, according to several studies? Over 4 million adults report difficulties with employment due to ...

CrossFlowV: Sugarcane Flow. 44 minutes. Open your heart, chest, hamstrings, and hips, while you increase your balance, flexibility, and mobility in this vinyasa style yoga flow. Whether sugarcane is a pose you have always wanted to do, or never care about, this flow has all sorts of great moves...

CrossFlowV: Handstands with Ease. 50 minutes. You CAN do challenging things with EASE. If you learn to approach challenges on the mat with ease, you can learn to approach challenges off the mat with ease. So, here we go with handstands. In this flow, you will open your hamstrings and shoulder...

CrossFlowV: Spinal Fluidity. 45 minutes. A healthy spine is a healthy life. This flow will have you moving your spine in every direction - gently, kindly, and patiently. You will gain mobility, flexibility, strength, and more. When you love your spine, it love you back. So, get ready to feel...

CrossFlowV: Post Weightlifting Moves. 14 Minutes. BY REQUEST! This is a quick yoga routine designed to do after lifting weights. These moves open up your chest, shoulders and back, to combat any tightness lifting weights has caused, and allow your muscles to let go of the tension brought on by ...

CrossFlowV: Splits and (Hand) Stands. 51 minutes. Open your hamstrings, psoas, shoulders, and more with this strengthening and opening flow. We start will some strength moves to warm up, and then move into OPENING up. You will have options for half splits, full splits, middle splits, handstan...

CrossFlowV Yoga Essentials for Busy People. 29 minutes. Get all of your yoga essentials - strength, opening, mobility, flexibility, stabilization and more - with cardio thrown in for good measure in 29 minutes. Get ready for this jam packed flow that will leave you feeling OM-mazing! One yoga bl...

CrossFlowV: Lower Back Relief. 36 minutes. Feel like your lower back pain is becoming ever present? This flow will help by loosening the muscles around your spine, activating your core to keep everything in place, opening your hips, mobilizing, and stabilizing. Deep breaths, and get ready to ...

CrossFlowV: Shoulder TLC. 38 minutes. For shoulders to feel good and STAY feeling good, they not only need to be opened and stretched, but strengthened as well. This CFV version on Shoulder TLC will do all of that and more. One yoga block will help you feel your absolute best. Deep breaths, a...

CrossFlowV: Easeful Crow. 31 minutes. This video continues our "finding ease in effort" series with Crow pose. Crow is the most commonly taught and practiced arm balance in Yoga. So, it only makes sense to start here for finding ease in arm balances. This isn't a crow "how to" - we have those...

CrossFlowV: No Energy Flow. 28 minutes. No energy, but know that you need to move? This flow is for you. It's my go to when I just don't have the energy for CFX, but know that I will feel infinitely better after I have spent some time on my mat. Hope the same works for you! Have a yoga b...

CrossFlowV: SI Love. 53 minutes. Pain in your lower back and / or pelvic area? Show your SI (sacroiliac joint - links the pelvis and lower spine) some love with this flow. Open your hips, create space in your spine, and then strengthen your core, glutes, and surrounding muscles to stabilize. ...

CrossFlowV: Zombie Press. 54 minutes. It's never the pose or destination, it's always the JOURNEY, and lessons learned along it. This is as true on the mat as it is off. Working towards a "Zombie Press" forearm stand is about strength, flexibility, mobility, and belief in oneself. We root to ...

CrossFlowV: All The Essentials. 42 minutes. If your body is craving a delicious Vinyasa flow for all of your spots, with all of the moves, but you don't have 90 minutes, this one is for you. We've slotted in all of the components necessary to feel your best, that you crave from a vinyasa flow, ...

CrossFlowV: Coming Back From An Illness. 50 minutes. Sometimes (often), illness can completely wipe us out. When we are no longer contagious, we can sometimes expect our bodies and minds to back to 100%, yet this is sadly not usually the case. This vinyasa style flow is here to help you slowly...

CrossFlowV: Post Travel Cardio Flow. 44 minutes. Whether your travel is in a car, on a plane, or any other inactive form, it can be rough on your body. All of that stagnation, and poor ergonomics can leave your spine compressed, hips tight, chest rounded, and more. This vinyasa style flow, inf...

CrossFlowV: Boundary Flow. 60 minutes. Maintaining healthy boundaries can be extremely challenging for many of us. Especially if we didn't grow up with them. This vinyasa-style flow will ask you to listen to YOU, and challenge you to get clear on exactly what your boundaries are off the mat, s...

CrossFlowV: Feel Great Flow. 1 hour. If your body aches, hurts, or just doesn't feel great, this flow is for you! Loosen up your spine with tons of twists, wring out negative thoughts, and open your hips, shoulders, chest, hamstrings and more. Sometimes, you just need a good, old fashioned, am...

CrossFlowV: Summer Evening Flow. 52 minutes. This is an open level vinyasa flow that was taught at Yoga in Bryant Park July 19th, 2023. There are some fun standing balance challenges, and a fun, strengthening, opening flow. Perfect for a summer night in the park.... or any time! Deep breaths ...