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Yoga a day keeps the doctor away! 

If there is magic that could transform your body, mind and soul combined, we call it Yoga. Often under-rated, this art of living is something we Indians are blessed with from ancient times onwards. Body positivity and building a healthy lifestyle do converge. If shedding some unhealthy belly fat and moulding the structure of your abdomen is your priority now, this is the right read for you!

For some, if not all, belly fat is that constant irritant that they all find gut-wrenching, and wanted to get rid of it as soon as possible. Belly fat usually occurs due to unhealthy lifestyles, poor eating practices, and lack of exercise or body movement. Remember your age, genetics and stress also can be the reason. You should know that your belly fat is a breeding ground for adverse health issues like lower back pain due to reduced abdominal strength, poor posture, and sagging. 

While It is proven that practising yoga can flatten your belly, it doesn’t stop there! It burns calories, makes your muscles more flexible, and improves metabolism. Let me list out seven such Yoga Asanas that I bet would enhance your living as well as your body!

Dhanurasana (Bow Pose)

Dhanurasana (Bow Pose)

Like the name suggests, during this pose your body takes the shape of a bow. It comes with a pleasing chest expansion and is good for curing respiratory ailments. By giving a rewarding stretch to the back, thighs, and arms, Dhanurasana is one of the most recommended-posture, by experts to structure your abdomen.

Follow these steps:

  • Lie on your stomach (upside down) on the floor/mat with your legs apart and hands by your body.
  • Slowly Inhale, bend your knees upwards and hold your ankles with your hands, raising your thighs and chest at the same time.
  • Hold this pose for up to 30/90 seconds, and release with an exhalation. Repeat.

Naukasana (Boat Pose)

Naukasana (Boat Pose)

If you were to ask, which is the most sought-after yoga posture that will guarantee a flatter belly? Naukasana would be the answer! During this pose, you can feel your abdominal muscles expanding and contracting, boosting your energy instantly. With regular practice, you could correct your posture and build core strength. Skip this pose if you have low blood pressure, severe headache or back pain.

Follow these steps:

  • Lie down on the floor, legs straight and hands by your side. 
  • Inhale and lift both your hands and legs together, reaching a 45-degree angle (V-shape)and your buttock touching the floor throughout.
  • Hold it for 60 seconds. Exhale and come back to lying. Repeat.

Pavanamuktasana (Wind Relieving Pose)

Pavanamuktasana (Wind Relieving Pose)

Apart from helping to reduce belly fat, it is a worthwhile exercise to relieve constipation and flatulence, since your knees exert pressure on your tummy while doing this pose. Invigorating the reproductive system and improving its health are its added benefits. It is advised that people suffering from spinal problems, blood pressure and heart issues must refrain from performing this pose.

Follow these steps:

  • Lie down flat on your back, legs and feet close together.
  • Inhale and raise your legs, bend them at the knees, and grasp the knees. Pull your knees back towards your head.
  • Raise your head and move it forward till your forehead touches your knees, hold it for a few seconds. 
  • Exhale and come back to lying. Repeat.

Padahastasana (Standing forward bend)

Padahastasana (Standing forward bend)

Also called hand-to-foot pose, it holds many benefits from increased flexibility in your calves and hamstrings to improving your gut health, and addressing any abdominal issues. It is to be noted that people with spinal disc disorders, should stay at an arm’s distance from this pose!

Follow these steps:

  • Stand straight (spine erect), hands beside your body. 
  • Inhale, lift your hand upwards and bend forward (the body is parallel to the floor) as you exhale.
  • Touch the floor with palms (straight on the floor). Do not bend your knees.
  • Exhale and come slowly back to a standing position. Repeat.

Utthita Padasana (Raised Foot Pose)

Utthita Padasana (Raised Foot Pose)

Looking forward to shredding the flab that accumulated around your waist/hips during pregnancy? This one is for you! Aids in metabolism, it helps in switching on the rectus abdominus and associated abdominals while working the hip and thigh regions as well. 

Follow these steps:

  • Lie back on the floor. Put your hands touching the thighs, straight, beside the buttocks. 
  • Inhale and raise the legs to 45/90 degrees. Hold the pose for 10 seconds. Exhale and come back to lying. Repeat.

Bhujangasana(Cobra Pose)

Bhujangasana(Cobra Pose)

As simple as it may seem, it is that satisfying as well. This will give you an instant stress release and opens up your whole body! Mastering this asana can do wonders for your abdomen and is the most advised pose to alleviate post-partum back pain.

Follow these steps:

  • Lie on the floor, face down.
  • Spread your hands on the floor, next to your chest. Stretch your legs back.
  • Inhale and lift your upper body. Your pubis and toes should form a straight line, and touch the floor.
  • Hold this position for 25-30 seconds. Exhale and come back to lying. Repeat.

Ustrasana (Camel Pose)

Ustrasana (Camel Pose)

A full-filling, heart-opening stretch that will tone your abdominal muscles and relieves your back pain. It is usually done to counter Naukasana to release the tension experienced by your belly muscles during the Naukasana pose. Avoid taking the brunt of the backbend in your neck or lower back. Watch your back, and do not try if you are reeling under severe neck pain or injuries.

Follow these steps:

  • Stand on your knees with your legs hip-width apart. Your thighs should be straight and perpendicular to the floor.
  • Put your hands on the top of your buttocks. Inhale and slightly arch your back inwards.
  • Slowly lean back and hold your ankles. Straighten the spine without straining your neck.
  • Hold this pose for up to one minute. Exhale and come back to your knees. Repeat.

The above article mentions about the yoga asanas and exercise to reduce belly fat, take a look and follow the same exercises.

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Aswetha Anil

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