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!

CrossFlowZ: Bedtime Shoulder Release. 19 minutes. Tight shoulders or tense neck keeping you awake at night? Try this shoulder release flow to open and release, so you can get your Zzzs! Yoga block recommended.

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.

CrossFlowZ: Mid-Length Bedtime Flow. 27 minutes. A perfect wind down for night, to get your body and mind ready for a beautiful night's sleep.

CrossFlowZ: Self Love Meditation. 11 minutes. We cannot properly love another until we properly love ourselves. This guided meditation is aimed to help you do just that. Deep breaths, and feel the love!

CrossFlowZ: Restorative Wind Down. 54 minutes. Need to decompress or... WIND DOWN? This flow has got all of the moves, breathwork, and more to help you relax, recharge, and restore. Deep breaths, and ENJOY.

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...

CrossFlowZ: Self Preservation Meditation. 11 minutes. Family gatherings and / or returning to a physical space from your past can be tricky. As human beings, we are constantly evolving, so it makes sense that we would feel different in a space from the past - our old self inhabited it, not our ...

CrossFlowZ: Evening Unwind. 24 minutes. Didn't get a chance to fit in any movement or "me time" all day? We feel you. Which is why we created this CFZ evening unwind flow. It will clear out the kinks in your body (and mind!) from the day, without waking you up too much to sleep. Deep breaths, ...

CrossFlowZ: Quick Nighttime Shoulder Release. 11 minutes. Shoulder tension keeping you up at night? This relaxing shoulder opening flow will help you unwind, and release. Do this before bed, OR anytime that your shoulders need a sweet, sweet release! All levels.

CrossFlowZ: Shoulder Stress Relief. 16 minutes. As humans, we carry a LOT of stress in our shoulders. By rounding them forward, we are physically protecting our heart - physically, and in the near term. BUT, longterm? It's not good for any part of us. This 16 minute, super chill shoulder ope...

CrossFlowZ: Satya Talk and Flow. 24 minutes. Satya is the second Yama in Yoga. It loosely translates to "truth". Find out why it comes after Ahimsa, and how we can practice Satya on the mat and off.

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!

CrossFlowZ: Guided Healing Meditation. 12 minutes. Need to heal? Get ready to love on YOU! Healing comes from love. And, this little chat and guided meditation is all about healing and self-love. Be prepared to feel silly during, but lighter, happier, healthier and more WHOLE after. All LOVE, H...

CrossFlowZ: Practicing Ahimsa: Talk and Flow. 18 minutes. Ahimsa is the first of the Yamas in Yoga. There are eight limbs of Yoga: Yama the first, the Niyama the second, and Asana - the most widely know limb of yoga - the third. Yamas are the moral disciplines of Yogic philosophy. Simply put: h...

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!

CrossFlowZ: Letting Go Guided Meditation. 13 minutes. Feel like you are doing circles in your head going over the same regrets, worries, or scenarios over and over and over again? OR repeating the same destructive patterns over and over again in life? This letting go meditation (a variation of on...

CrossFlowZ: Relax in Less than 20. 18 Minutes. Need some deep breaths? Need to move through one of more stuck things? This gentle flow is for you. No props required, but any wall is helpful. All levels welcome. Be prepared to RELAX. And... Exhale!

CrossFlowZ: Neck and Shoulder Release. 15 minutes. Neck and / or shoulder pain keeping you up at night? These simple and basic yoga moves are for EVERYONE, and will help release your tightest spots, so you can drift off into dreamland. Grab two yoga blocks if you have them, and be prepared for s...

CrossFlowZ: Short Bedtime Flow. 12 minutes. Take some deep breaths, and work out any tight spots with this quick pre-bedtime yoga flow. Sweet Dreams!

CrossFlowZ: Intro to Affirmations. 6 minutes. What are affirmations? Why should you use them? HOW do you use them? Heidi is breaking it down in this 6 minute video, and giving examples of some general and specific affirmations. Try it! You never know what will change your life!

CrossFlowZ: Gratitude Practice. 4 minutes. When you change the way you look at things, the things you look at change. Gratitude is a muscle that you must strengthen every day. Countless medical studies from Harvard and beyond support an association between gratitude and an individual's well-be...

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!

CrossFlowZ: Forgiveness Meditation. 13 Minutes. Forgiveness is for YOU. Holding onto anger, resentments, sadness, or any other negative emotions is toxic to YOU. Heidi will guide you through one of her favorite meditations to allow you to let go, forgive, and move forward with a happy, love fi...