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15 Yoga Asanas to Gain Weight: Bulk up by Doing These Yoga Poses

Team AckoJan 20, 2025

Most diets and fitness trends today emphasise losing weight. While thinness may seem normal or healthy, individuals who are underweight can encounter health issues similar to those faced by overweight individuals.

Compared to people with an average BMI, being underweight is associated with increased mortality risk, according to a study published in the journal BMC Public Health. Hence, malnourished individuals (BMI under 18.5) must gain weight healthily.

Luckily for underweight people, yoga is a fantastic way of life that can help combat several health issues, including weight gain. The article discusses fifteen natural yoga exercises for weight gain. Read on!

Yoga

Contents

How Does Yoga Help to Gain Weight?

Yoga, often associated with weight loss and fitness, can also support healthy weight gain by improving digestion, enhancing metabolism, reducing stress, and promoting overall well-being. It creates a conducive environment for the body to absorb nutrients efficiently and regulate hormones, both critical for weight gain. Here’s how yoga can aid in gaining weight:

Key Ways Yoga Helps in Weight Gain

Improves Digestion and Nutrient Absorption:
- Certain yoga poses, like Pavanamuktasana (Wind-Relieving Pose) and Trikonasana (Triangle Pose), stimulate the digestive system, enhancing appetite and nutrient assimilation.
- A healthy gut ensures better absorption of calories and essential nutrients, aiding in weight gain.
Balances Hormones:
- Hormonal imbalances can hinder weight gain. Poses like Sarvangasana (Shoulder Stand) help regulate hormones such as cortisol, which affects metabolism and appetite.
Reduces Stress and Anxiety:
- Chronic stress often leads to loss of appetite and poor digestion. Yoga reduces stress through deep breathing techniques and relaxation poses like Shavasana (Corpse Pose), promoting a healthy eating pattern.
Enhances Muscle Mass:
- Practicing strength-building yoga poses like Virabhadrasana (Warrior Pose) and Bhujangasana (Cobra Pose) helps tone muscles, contributing to healthy weight gain through lean mass.
Boosts Energy Levels:
- Regular yoga practice improves stamina and energy, encouraging active participation in activities that require physical effort, which complements a nutrient-rich diet.

Parameters to Gain Weight Through Yoga

Consistent Practice:
- Practice yoga 4–5 times a week to create a balanced internal environment for weight gain.
Balanced Diet:
- Complement yoga with a high-calorie, nutrient-dense diet rich in proteins, healthy fats, and complex carbohydrates.
Adequate Rest:
- Restorative poses like Balasana (Child's Pose) support recovery and enhance the body’s ability to repair and grow, which is essential for healthy weight gain.
Hydration and Relaxation:
- Proper hydration and mindfulness practices like meditation help improve metabolism and overall well-being.
Professional Guidance:
- Seek advice from a certified yoga instructor to tailor your practice for weight gain and ensure correct posture alignment.

By integrating yoga with a suitable diet and lifestyle, you can achieve sustainable and healthy weight gain while improving physical and mental health.

Yoga for Weight Gain: Who Should Practice and Who Should Avoid?

People who are underweight and have digestive issues.
Women on a heavy menstrual cycle.
People with severe illnesses and injuries.

How Yoga Promotes Healthy Weight Gain

Yoga asanas can help you gain strength and muscle in your transverse abdominis, rectus abdominis, obliques, quadriceps, hamstrings, glutes, biceps, triceps, and shouldersith with regular practice.

15 Weight Gain Yoga Poses

Choose the best yoga poses to gain weight and lead a healthier life from the following options:

1. Kapalbhati Pranayama

This yoga exercise for weight gain stimulates your abdominal organs and improves your metabolism. Additionally, it enhances digestion and nutrient absorption.

Make sure your spine is erect as you sit on the ground.
Place your palms on your knees.
Pull your navel back toward the spine as you inhale, and continue as long as you feel comfortable.
Relax your abdomen and navel as you exhale.
You need to take 20 such breaths for one round of this pose.

2. Chakrasana (Wheel Pose)

Doing this yoga pose for weight gain ensures a flexible spine and good blood circulation throughout your body.

Place your hands behind your shoulders while lying on your back.
As you raise your body, try to make a good arch with your palms and feet. Maintain this position as long as it is comfortable, and focus on breathing.
After you've lowered your body, take a short break.

3. Pavanamuktasana (Wind Relieving Pose)

In addition to toning the body, the wind-relieving pose facilitates weight gain.

Start by lying on your back, bend your knees, and lift your legs.
The next step is to raise your upper body until your thighs touch your stomach.
Keep this pose for 20-30 seconds by hugging your knees.

4. Virabhadrasana III (Warrior III Pose)

Practising this yoga position strengthens your core, quadriceps, and glutes, which will aid you in gaining weight in the future.

From a lunge position on the ground, bend your forward leg and straighten your back leg.
Look forward while lifting your arms above your head.
Next, place your hands in a prayer position by lowering your arms.
Then straighten out your bent knee and lean forward until your back leg is elevated.
Keep your gaze down while reaching your arms forward.

You should maintain this position for at least 30 seconds while balancing on your back leg.

5. Virabhadrasana II (Warrior II Pose)

Since it strengthens your inner legs while working out effectively, this is a great yoga pose for beginners to gain weight.

Start extending your arms on both sides as you stand on the ground with your feet about 4-5 feet apart.
Next, you must ensure your right foot is facing the short end of your mat, and that your front heel is aligned with the centre of your back.
Bend your front leg into a lunge position with your knees above your ankles.
Hold the pose for 30 seconds after turning your head to the right.

6. Matsyasana (Fish Pose)

Practising this yoga pose regularly will improve your digestion, better nutrient absorption and eventually help you gain muscle mass.

Lie on your back while holding your hands and feet alongside your body.
Slowly lift your body and bend your back until you touch the ground with your head.
Hold the position while inhaling and exhaling for a few seconds, then return to the starting position.

7. Chaturanga Asana

The Four-Limbed Staff pose, also known as the Chaturanga asana, can help you gain weight while targeting your core.

To begin this yoga asana, engage your glutes and core and bend your elbows in a plank pose.
Lift your body and legs about 2-3 inches off the ground and hover over the floor.
Try to look ahead slightly and widen your chest and upper back even more.
Keep this position for about 10 to 30 seconds.

8. Utkatasana (Chair Pose)

This is a great yoga pose if you want to gain weight in your thighs, hamstrings, and glutes.

Starting in a standing position and with your arms at your sides.
You should lift your arms above your head, point your fingers to the sky, and keep them close to your ears.
In a partial squat position, bend your knees and keep your thighs parallel.
Your hips should be moved back as if sitting in a chair.
Let your fingers reach ahead as you lean slightly forward.

9. Bhujangasana (Cobra Pose)

Among the many benefits of this yoga asana other than weight gain includes, better digestion, metabolism, and increased oxygen circulation.

Begin by laying on your stomach with your legs extended and your feet facing the ground.
While your palms are flat on the surface, keep your elbows on your sides.
Lift your chest and abdomen, putting your entire weight on your palms while taking a deep breath.
You should be able to touch the ground with your navel.
Return to your starting position as you slowly release the breath.

10. Urdhva Mukha Svanasana

Strengthen your spine, arms, and wrists with this yoga pose for weight gain. Moreover, it stretches your chest, lungs, and shoulders and stimulates your abdominal organs.

Begin by lying face down on the floor with your arms bent and your palms flat on the ground.
Lift your torso and engage your glutes and hamstrings while pressing your palms to the floor.
You can then raise your torso higher by taking support from your extended hands.
Finally, tilt your head back and look upwards.

11. Sarvangasana (Shoulder Stand)

This asana strengthens the upper body, abs, and legs, enhances respiration, and improves sleep.

Lie on your back with your legs together and your hands by your sides.
Next, inhale deeply, lifting your hips and next your legs.
Legs must be at an initial 30° angle, followed by a 90° angle under the support of the hands on the lower back.
Spend 30-60 seconds in this posture.

12. Dhanurasana (Bow Pose)

This yoga mudra strengthens your back and abdomen muscles and is another effective method by which you can do yoga for weight gain. Additionally, it improves digestion and massages the thyroid gland.

The first thing you need to do is lie on your stomach with your feet apart.
Fold your knees, grab your ankles with your hands behind your back, and pull your legs up towards your back.
Look straight ahead and lift your chest.
Concentrate on deep breathing for 30-60 seconds while in this position.

13. Vajrasana (Diamond/ Thunderbolt Pose)

Performing this asana will calm your mind and strengthen your calves, thighs, and abdominal muscles.

This asana should be performed on a yoga mat.
Place your thighs on your calf muscles with your toes pointing out behind you.
Ensure that your back and neck are erect.
Concentrate on deep breathing while placing your hands on your thighs.
For 5-10 minutes, hold this position.
Relax by stretching out and exhaling.

14. Supta Badhakonasana (Reclining Butterfly Pose)

By gaining control over the body and mind, this yoga asana alleviates stress and depression. Fold your knees and sit straight on your yoga mat. Put both soles of your feet together and lean on your back while supporting yourself with your hands. Continue to do this until your back rests on the yoga mat. Inhale deeply as you hold your hands over your head in a prayer position.

15. Savasana (Corpse Pose)

It is usually practised at the end of the session since it is relaxing and focuses attention on the inner self, allowing the body to absorb all the nutrients.

In this simple yoga pose, you should lie on your back and keep your legs separated.
Breathe evenly in and out and relax your muscles.
For at least five to ten minutes, remain in this position.

Conclusion

If you practise yoga four days a week and make a few diet changes, you will gain the right amount of weight organically, making you feel and looking great.

Being underweight is becoming increasingly prevalent as a result of lifestyle choices. Eating right, exercising, and getting enough sleep are necessary to stay fit. In the event of an illness scare, however, a comprehensive health insurance policy will provide vital financial assistance and ensure prompt medical care. Find a hassle-free insurance plan with ACKO!

Also read: Best Family Health Insurance Plans in India

FAQs:

Is there any food that can help me maintain a healthy weight?

A diet rich in carbohydrates, proteins, fats, and vitamins is essential to maintaining a healthy weight.

How do I know I am of the correct weight?

BMI (Body Mass Index) is the best way to keep your weight in check.

Is Gomukhasana helpful for gaining weight?

As a matter of fact, Gomukhasna helps you lose weight, especially belly fat.

Can yoga help me gain weight?

Yes, practising the above yoga exercise regularly can help you gain weight over time.

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. Please consult a doctor before making any health-related decisions.

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