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CrossFlowX Is the HIIT Yoga Workout Mash-Up That Will Rock Your Asana

Have you ever left a yoga class feeling ~totally centered~, and probably sweaty AF, but like you didn't get that great a workout? Instead of adding a second workout to your sched for that day (or, you know, trying to run home with your yoga mat on your back in the name of cardio), meet your new HIIT-meets-yoga workout BFF: CrossFlowX. The class was created by resident Shape yogi Heidi Kristoffer to blend the best of high-intensity intervals with the classic perks of a yoga class and Kundalini kriyas (a set of repetitive movements or actions stemming from Kundalini yoga). (ICYMI, that crazy stomach vacuum thing all over Instagram is actually a kriya.) Over the course of the hour, you'll flow, sweat, flow, sweat, and Savasana to your heart's content. Can't commit to an hour? This quickie CrossFlowX routine is just as good.

The #ShapeSquad stopped by Heidi's class in New York City to try out CrossFlowX live on the Shape Facebook page. Here, watch the full workout or join right in at home to get all the perks of being in a class IRL—without having to leave the house. (Like what you see? Try out one of Heidi's many free yoga workouts on Shape.)

Side Plank Yoga Burpee

A. Start in high plank position.
B. Rotate chest open to the right, shifting weight to balance on left hand and outside of left foot in a left side plank. Return to center plank, then repeat on the other side.
C. Return to center plank and shift weight slightly forward and bending elbows straight back to graze ribs, lowering chest down to elbow-height for Chaturanga.
D. Press back up to plank, then bend knees and shift hips back over heels. Jump feet up to hands, then stand and jump, arms overhead.
E. Land softly and place palms on the floor in front of feet. Jump feet back and land in Chaturanga. Press back up to plank to return to starting position. That's 1 rep.
Repeat for 1 minute. Do squat jumps (feet hip-width apart, squatting down to touch hands to floor then jumping with arms extended overhead) for 30 seconds. Repeat yoga burpees for 30 seconds.

Abs Series

A. Stand in mountain pose with feet hip-width apart and arms by sides. Sit back into heels and bend knees to lower into chair pose, arms extended diagonally forward, biceps by ears. Hold for 3 breaths.
B. Maintaining this position, try to lift heels off the floor, shifting weight slightly forward to balance, flexing wrists so palms face forward. Connect knees to armpits, holding here for 2 breaths, then place palms on the floor and step back to plank.
C. From plank, step both hands forward about 6 inches for superwoman plank. Hold for 2 breaths, then return to high plank.
D. Drive right knee forward to touch right triceps, then return to plank. Repeat on the left side, then return to plank.
E. Lower right elbow to the ground then left elbow to the ground for low plank. Drive right knee forward to touch the right triceps, then return to low plank. Repeat on the left side, then return to low plank.
F. Rotate hips slightly to dip right hip toward the floor, then return to center. Repeat on the left side, then return to center. Do 5 on each side.
Repeat steps C through F initiating all movements on the left side.
G. Flip over to sit on the floor, feet flat on the floor with knees up and arms extended forward. Lift feet up to fully extend legs, balancing on tailbone for boat pose. Hold here for 2 breaths, then lower slightly and pulse for 5 seconds, then relax.

Sun Salutations

A. Stand with feet together, arms by sides. Reach arms overhead and lean back into a slight backbend, then fold forward over legs, palms on the ground.
B. Step the right leg back into a deep lunge, and lower right knee to the ground. Lift arms overhead and press hips forward in a low crescent lunge.
C. Place palms on the floor on either side of the left foot, and step left foot back, lifting hips up and back to downward dog, forming an upside-down "V" with body.
D. Shift weight forward to high plank, then drop knees to the ground and lower chest to hover off the floor, hips in the air. Straighten legs and shift weight forward to baby cobra (legs and torso on the ground with palms flat on the floor under shoulders and chest lifted slightly).
E. Press chest away from the floor and shift back into downward dog. Kick right leg back and up to downward dog split, then step it forward between hands and drop left knee, extending arms overhead in a low crescent lunge.
F. Swing arms back and step left foot up next to right, folding forward over legs with hands clasped behind back. Swing arms out and up to stand. Repeat the sequence on the opposite side, stepping back with the left leg.

Butt Kicks

A. From mountain pose, reach arms overhead and lean back into a slight backbend, then fold forward over legs, palms on the ground.
B. Step the right leg back into a deep lunge, and lower right knee to the ground. Lift arms overhead and press hips forward in a low crescent lunge. Place palms on the floor outside of left foot and step back to downward dog.
C. Step feet forward a few inches. Shift weight over hands and jump off the floor, kicking heels toward glutes. Land softly, sinking hips down over heels before kicking up again. Repeat butt kicks for 5 seconds.
D. Hop feet up to hands for a forward fold, then sweep arms out and up to return to mountain pose.

Twisting Kundalini Kriya

A. Stand facing the left side of the mat with feet wide and parallel. Extend arms out to the sides at shoulder height and hinge forward so back is parallel to the floor.
B. Exhale and spiral chest open to the left, touching right fingertips to left foot. Quickly inhale and exhale to switch, left fingertips to right toes.
C. Quickly switch from side to side, exhaling when fingertips touch toes. Repeat for 20 seconds, then relax, folding forward between legs.

Sun Salutation B

A. From the wide-legged forward fold, turn to the front of the mat, stepping left foot forward for a forward fold. Sweep arms out and up to rise into mountain pose.
B. Fold forward again, placing palms flat on the floor in front of feet, and step or hop back to Chaturanga. Press into palms and lift chest into upward facing dog, straightening arms and flipping onto tops of feet, legs and hips hovering off the floor.
C. Flip feet and shift hips up and back into downward facing dog. Step the right foot forward between hands and spiral left heel down to the floor. Lift chest into warrior I, arms extended overhead, biceps by ears. Front right leg is bent in a lunge with thigh parallel to the ground, and back left leg is straight, toes pointing to the front left corner of the room.
D. Place palms on the floor outside of feet and kick right leg back to three-legged plank. Holding right leg off the floor, lower into Chaturanga and flow from upward dog to downward dog.
E. Repeat warrior I on the opposite side, moving through a three-legged plank Vinyasa flow, and ending in downward dog. Repeat the warrior I flow again on both sides, stepping up to forward fold and rising to mountain pose at the end.

Crow Kriya

A. Stand in mountain pose with feet hip-width apart and arms by sides. Sit back into heels and bend knees to lower into chair pose, arms extended diagonally forward, biceps by ears. Hold for 3 breaths.
B. Maintaining this position, try to lift heels off the floor, shifting weight slightly forward to balance, flexing wrists so palms face forward. Connect knees to armpits, and place palms on the floor in front of feet.
C. Rock weight forward into palms and lift feet off the floor, then softly lower feet back to floor and return to chair pose. Repeat, moving from crow to chair 10 times.

Flow 1

A. From downward dog, extend right leg up toward the top back corner of the room in downward dog split. Shift weight forward over hands, driving right knee to nose. Return to downward dog split.
B. Step right foot between hands, spiral left heel down to the floor, and lift chest to stand. With front knee bent at 90 degrees and back leg straight, open arms wide with chest facing the left side for warrior II.
C. Lower left hand to left leg and reach right arm toward the ceiling, opening up the right side of the body for reverse warrior. Sweep right arm down and rest elbow on right thigh, reaching left arm toward the ceiling for extended side angle.
D. Gently straighten right leg and reach right fingertips toward right shin or the floor for triangle pose. Hold for 1 breath, then reach both arms forward, biceps by ears. Hold for 3 breaths.
E. Lift chest to stand, then turn feet to be parallel, toes facing the left side of the mat. Turn left toward the back of the mat for triangle pose on the left leg, facing the back of the room.
F. Bend left leg and place hands on the floor on either side of left foot. Shift weight forward and straighten left leg, kicking right leg up parallel to the floor and extending arms forward for warrior III.
G. Sweep right leg forward and stand, arms overhead, holding right leg forward, parallel to the floor. Reverse to return to warrior III. Repeat 2 more times. Return to warrior III, then float right foot back to land softly in warrior I.
H. Lateral Jump Squats: From warrior I, step right foot to hip-width apart at the back of the mat, facing the left side. Lower into a deep squat and place hands on the floor. Jump up and to the right, reaching arms overhead and immediately lowering into a squat again. Continue for 30 seconds, traveling back and forth along the mat.
I. Start in warrior II with the right leg forward. Lean back to reverse warrior.
J. Place hands on the floor to the left of the right foot, and try to lower forearms to the ground for lizard pose. Step right foot back to forearm plank, then flip feet and lower hips to the ground and shift arms to be parallel, fingers pointing toward the front of the mat for sphinx pose.
K. Staying on the tops of feet, inhale to lift hips up, then exhale and lower to the floor. Repeat for 30 seconds.
L. From sphinx, lift hips, flip feet and walk toes forward a few inches for dolphin pose. Press into palms and straighten elbows, then lower back to dolphin. Repeat 2 more times, then hold downward dog for 2 breaths.
M. From downward dog, lift left leg into the air for downward dog split. Repeat entire flow on the left side, doing goddess pose heel clicks (below) instead of lateral jump squats.
N. Goddess Pose Heel Clicks: Face the right side of the mat with feet wide and toes slightly pointed out. Squat low with arms extended overhead for goddess pose. Jump and click heels together at the top, landing softly back in goddess pose. Repeat for 30 seconds.

Flow 2

A. From downward dog, inhale the right leg high for downward dog split. Step right foot between hands, rising up to warrior II, then shifting back to reverse warrior.
B. Sweep arms forward to reach right fingertips to the floor and left arm toward the ceiling for extended side angle. Slowly make large circles with the left arm, swinging to the left, down, and around to return to extended side angle. Repeat for 10 seconds.
C. Then place left palm on sacrum, fingertips pointing down. Swivel hand around so fingertips point up and pinky side edge of the hand is pressed against back in a half prayer. Repeat with the right hand to press palms together behind back for reverse prayer.
D. Straighten legs for triangle pose with reverse prayer hands, then stand and pivot toes to the left side of mat, then to the back of mat to come into triangle pose on the opposite side.
E. Square hips, bend front knee, and lift back heel off the ground, then shift weight forward to come into warrior III with hands in reverse prayer. Step right foot up to left, hip-width apart, and sink into chair pose with reverse prayer hands.
F. Exhale and fold forward, extending arms to the floor. Lower into a deep squat and place forearms on the floor in front of feet. Lean forward, squeezing triceps with knees, and try to lift toes off the ground for baby crow.
G. Return to warrior II on the left leg facing the back of the mat, then rotate to warrior II on the right leg facing forward. Reach arms overhead and rotate hips to face forward, lifting back heel off the ground for high lunge.
H. Lunge Switches: From high lunge on the right leg, jump and switch, landing in high lunge on the left leg. Repeat for 30 seconds.
I. Karate Chops: From high lunge on the right leg, press into right leg to stand and kick left leg forward, driving hands down next to hips. Immediately step back with left leg to return to high lunge. Repeat 10 times total.
J. Place palms on the floor on either side of the front foot, then step right foot back and left foot forward (about a foot behind hands), with right leg kicked backward. Kick right leg overhead and push off left foot to kick hips over shoulders. Repeat 4 more times.
K. Return to downward dog then repeat the flow on the opposite side, doing frogger lunges (below) instead of lunge switches.
L. Frogger Lunges: From right high lunge, place hands on the ground to the left of the front foot. Jump and switch feet, landing with left foot on the outside of hands and right foot back in plank. Repeat for 30 seconds.

Plank Jacks

A. Start in high plank. Jump feet out wide, then back together.
B. Repeat for 1 minute.

Hip Opener

A. Start in tabletop position, then lower onto forearms and widen knees as far as is comfortable to sink into frog pose. Make sure knees are bent at 90 degrees and feet are flexed. Hold for 10 breaths.

Chest Opening Kriya

A. Return to tabletop position, then sit back on heels in a kneeling position. Lift arms up to scarecrow position, elbows at shoulder height and bent at 90-degree angles, fingertips pointing toward the ceiling with palms facing forward.
B. Inhale and arch back, pulling elbows backward. Then exhale and pull elbows together (but don't touch), rounding spine. Repeat quickly for 30 seconds.

Breath of Fire

A. Start sitting with legs outstretched and arms extended forward over legs. Slowly lower torso to the floor one vertebra at a time, stopping before shoulders touch the ground, with arms still extended forward. Hover feet an inch above the ground.
B. Hold this position and exhale quick, short breaths out of the nose. Repeat for 30 seconds.

Bridge

A. Lie faceup on the floor with feet flat and knees pointing up. Press into feet to lift hips, forming a straight line from knees to shoulders.
B. Hold for 1 minute.

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