Female IQ is fired up about launching BitchFit — an all levels, comprehensive, wellness program that combines multiple fitness modalities like yoga, Pilates and Barre, as well as mood and brain boosting techniques like guided meditation and holistic nutrition, so you can eliminate all the shiitake in your life and start kicking asana. To get you fired up, too, we thought we would share a 30-minute BitchFit yoga routine. Email Female IQ founder Becca Edwards if you want to schedule your private one-on-one training session now.

Warm Up (Total Time = 3 min.)

TIP: During the Warm Up, move slowly and intentionally, following at least a three count breath (inhales and exhales matching in length). Beginners may omit Chaturanga Dandasana.

Cow/Cat variation + Jump Through Prep

• From Bharmanasana (Table Top Pose), set your timer for 1 min.
• Inhale, drop your belly toward the mat and lift your chin toward the sky for Bitilasana (Cow Pose).
• Exhale, chin comes down as you engage your core, arch your back, and lift your knees and shins off the mat for Marjaryasana (Cat Pose) variation.
• Continue these two movements until the timer sounds and then come to Standing Pose at the front of your mat.

Sun Salutation A Variation + Plank + Forward Fold

• From Tadasana (Standing Pose), set your timer for 1 min.
• Inhale the arms up overhead.
• Exhale, swan dive into a forward fold.
• Inhale, hands to shins as you lift your torso halfway up.
• Exhale, step or jump back to Chaturanga Dandasana (yoga push up).
• Inhale, Urdhva Mukha Svanasana (Upward Facing Dog).
• Exhale, Adho Mukha Svanasana (Downward Facing Dog).
• Inhale, walk the hands to the feet, coming into a forward fold at the back of the mat and exhale, walk the hands back out to Plank Pose.
• Continue these two movements until the timer sounds and you return to the front of your mat in Standing Pose.

Standing Poses (Total Time = 9 min.)

Tip: The Virabhadrasana I + Virabhadrasana II + Reverse Virabhadrasana II + Modified Vinyasa sequence is meant to get your heart rate up so your breathing may be at a quicker count.

Utkatasana + Knee Dips

• From Utkatasana (Chair Pose), set your timer for 1 min. and take a big inhale in the pose as you bring your hands to heart center.
• Exhale.
• Inhale, lift the left knee and send it back for a high lunge. (Right knee is bent at a 90-degree angle.)
• Exhale, as you settle into the pose.
• Inhale, lift your arms up overhead.
• Exhale, bring the hands to heart center as you bend and lower your left knee toward the mat.
• Inhale, lift your arms up overhead as you return to a high lunge.
• Continue these two movements until the timer sounds and you return to the front of your mat in Chair Pose.
• Repeat on the left side.

Utkatasana + Parsvottanasana Variation

• From Chair Pose, set your timer for 1 min. and take a big inhale in the pose as you bring your hands to heart center.
• Exhale.
• Inhale, lift the left knee and send it back for Parsvottanasana (Pyramid Pose) with your torso upright.
• Exhale, as you settle into the pose.
• Inhale, lift the left heel. Exhale, lower the left heal.
• Inhale, lower your torso over your right leg. Exhale, lift the torso upright.
• Continue these movements until the timer sounds and you return to the front of your mat in Chair Pose.
• Repeat on the left side.

Utkatasana + Utthita Trikonasana + Oblique Exercise

• From Chair Pose, set your timer for 1 min. and take a big inhale in the pose as you bring your hands to heart center.
• Exhale.
• Inhale, lift your left knee and send it back for Utthita Trikonasana (Triangle Pose).
• Exhale, as you settle into the pose.
• Inhale, engage the left rib cage to lift your torso upright and into Reverse Triangle Pose.
• Exhale, return back to Triangle Pose.
• Continue these two movements until the timer sounds and you return to the front of your mat in Chair Pose.
• Repeat on the left side.

Utkatasana + Prasarita Padottanasana + Pliés

• From Chair Pose, set your timer for 1 min. and take a big inhale in the pose as you bring your hands to heart center.
• Exhale.
• Inhale, lift your left knee and send it back for Prasarita Padottanasana (Wide-Legged Forward Fold Pose) with the torso upright.
• Exhale, as you settle into the pose.
• Inhale, lift your arms up overhead.
• Exhale, bring your hands to heart center as you bend both knees (knees track with ankles) and come into a plié.
• Inhale, your arms up overhead as you return to Wide-Legged Forward Fold Pose with the torso upright.
• Continue these two movements until the timer sounds and you return to the front of your mat in Chair Pose.
• Repeat on the left side.

Virabhadrasana I + Virabhadrasana II + Reverse Virabhadrasana II + Modified Vinyasa

• From Chair Pose, set your timer for 1 min. and take a big inhale in the pose as you bring your hands to heart center.
• Exhale.
• Inhale, lift your left knee and send it back for Virabhadrasana I (Warrior I).
• Exhale, Virabhadrasana II (Warrior II).
• Inhale, pivot on your feet to face the back of your mat.
• Exhale, Warrior II (with the left foot forward now).
• Inhale, Reverse Warrior II.
• Exhale, cartwheel your hands down to the mat.
• Inhale, your left leg back to One-Legged Downward Facing Dog Pose.
• Exhale, your left leg forward to a low lunge position.
• Inhale, Warrior I on the left side.
• Exhale, Warrior II.
• Inhale, Reverse Warrior II.
• Exhale, cartwheel your hands down to the mat.
• Inhale, your right leg back to One-Legged Downward Facing Dog Pose.
• Exhale, your right leg forward to a low lunge position.
• Continue these movements until the timer sounds and you return to the front of your mat in Chair Pose.

Utkatasana Barre Variation + Demi Plié Pulses

• From first position (arms and feet) with your heels touching (to advance the exercise, lift the heels), bend the knees for a Chair Pose variation and set your timer for 1 min.
• Take a big inhale in the pose as you bring your arms into fifth position in front of you (arms will remain here).
• Exhale, demi plié and pulse up and down until the timer sounds and you return to the front of your mat in Chair Pose.

Balance Poses (Total Time = 4 min.)

Tip: Go slow and be intentional with each movement, connecting breath to movement. Think quality over quantity and place your emphasis on the balance element of each exercise. Beginners may want to bring the drishti (gaze) down toward the floor.

Utthita Hasta Padangusthasana A Barre Variation

• From first position (feet), set your timer for 1 min.
• Inhale, point your right foot and use your lower abs to lift your right leg up for a Utthita Hasta Padangusthasana Barre Variation with your hands on your hips to maintain proper alignment (the hip of the extended leg should not elevate).
• Exhale, flex the right foot as you lower the right leg.
• Continue these two movements until the timer sounds and you return to the front of your mat in Chair Pose.
• Repeat on the left side.

Virabhadrasana III + Pulses

• From Chair Pose, set your timer for 1 min. and take a big inhale in the pose as you bring your hands to heart center.
• Exhale.
• Inhale, lift your left knee and send your left leg back for Virabhadrasana III (Warrior III).
• Exhale, hold Warrior III.
• Inhale, lift the extended back leg up one inch.
• Exhale, lower the extended back leg down one inch.
• Continue these two movements until the timer sounds and you return to the front of your mat in Chair Pose.
• Repeat on the left side.

Seated Poses (Total Time = 8 min.)

Tip: You can vinyasa to the mat or begin the seated poses from Table Top Pose.

Plank + Vasisthasana

• Set your timer for 1 min. and hold Plank Pose until the timer sounds.
• Set your timer for 1 min. and hold Vasisthasana (Side Plank Pose) on the right side until the timer sounds.
• Set your timer for 1 min. and hold Side Plank Pose on the left side until the timer sounds.

Modified Chaturanga Dandasana + Balasana

• From Table Top Pose, set your timer for 1 min.
• Inhale.
• Exhale, bend your elbows into a 90-degree angle as lower your torso down (knees remain on the mat).
• Inhale, press up and back to Table Top Pose.
• Exhale, press back to Balasana (Child’s Pose).
• Continue these two movements until the timer sounds.

Bhujangasana Variation

• Lay on your belly with your elbows bent, hands by your shoulders and the legs extended long on the mat and set your timer for 1 min.
• Inhale, engage your core are you lift the torso up (no weight in the hands).
• Exhale, lower your torso back down to the mat.
• Continue these two movements until the timer sounds.

Dandasana + Paschimottanasana Roll Ups

• Lay on your back with your legs together and arms extended overhead so that you are long on your mat and set your timer for 1 min.
• Inhale, think of Cat Pose as you round your back and lift the torso upright one vertebrae at a time coming into Dandasana (Seated Staff Pose) with a straight spine and hands by your sides.
• Exhale, maintain a straight spine as you fold forward into Paschimottanasana (Seated Forward Bend Pose) with hands to your knees, shins or feet.
• Inhale, back to Seated Staff Pose.
• Exhale, arms come up and then lower with you as you round your back and lower your torso down to the mat one vertebrae at a time.
• Continue these two movements until the timer sounds.

Star Abs

• From Savasana (Corpse Pose), set your timer for 1 min.
• Inhale, lift your right arm and torso (beginners can use the left arm on the mat as leverage) as you lift your left leg, tapping your left foot with your right hand.
• Exhale, back to Corpse Pose.
• Inhale, lift your left arm and torso (beginners can use the right arm on the mat as leverage) as you lift your right leg, tapping your right foot with your left hand.
• Exhale, back to Corpse Pose.
• Continue until the timer sounds.

Inversion (Total Time = 1-2 min.)

Tip: In this exercise, make sure your neck is soft, your shoulders are away from the ears and your palms, forearms and triceps are connecting with your mat.

Viparita Karani Variation

• From a supine position, set your timer for 1-2 min.
• Inhale, lift your legs up to form a 90-degree angle with your torso.
• Exhale, as you settle into the pose.
• Inhale, engage your core and lift the tailbone up and off the mat.
• Exhale, release back down to the mat.
• Continue these two movements until the timer sounds.

Cool Down (Total Time = 1-2 min.)

Savasana + Breathwork

• Lay on your back and set your timer for 1-2 min.
• Place one hand on your heart and the other on your belly.
• Inhale, feel your entire torso inflate.
• Exhale, feel your entire torso deflate.

—Becca Edwards, founder of Female IQ