Welcome! Let’s start an exciting adventure to learn how yoga can help us gain weight in new and fun ways! Often, when we talk about yoga, people think it’s only good for losing weight or relaxing. But what if I told you that yoga could also help you gain weight in a healthy way? Yes, that’s right! Yoga is not just about touching your toes or sitting still for a long time.
It’s about making your body stronger, your stomach working better, and your muscles grow bigger, all of which can help you gain weight. In this guide, we’ll look at 10 yoga poses that are perfect for helping you put on weight. Let’s get started and explore how this amazing practice can help you achieve your health goals.
Why Yoga For Weight Gain?
You might wonder how yoga can help you gain weight. Unlike lifting heavy weights in the gym, yoga uses your body’s weight to build muscle. By holding poses and focusing on your breathing, you help your body get stronger in a gentle way. Yoga isn’t just about physical health—it helps your mind too. When you feel less stressed, your body can focus better on getting healthy and strong.
Some special yoga moves, known as weight gain yoga asanas, are perfect for helping to build muscle. For example, poses that involve lifting or holding your own body weight make your muscles work hard in a way that can help them grow. Plus, yoga can improve your digestion, which means your body might be able to use the food you eat better, helping you gain healthy weight.
While focusing on physical health, it’s also important to acknowledge the mental benefits of yoga. For those struggling with anxiety or depression, incorporating specific yoga asanas can provide relief. Learn more about these calming poses in our detailed guide on 8 Yoga Asanas for Anxiety and Depression Relief.
Top 10 Yoga Asanas for Weight Gain
Here are detailed explanations of the 10 yoga poses that are excellent for helping you gain weight. Each asana focuses on building muscle, improving your balance, and enhancing your digestion—all of which are crucial for healthy weight gain.
1. Warrior II (Virabhadrasana II)
Warrior II is one of the best weight gain mudra, it increases stamina, strengthens the legs and arms, and expands the chest and shoulders, promoting muscle mass gain.
How To Do Virabhadrasana II:
- Stand with your feet about leg-length apart.
- Turn your right foot out 90 degrees and your left foot in slightly.
- Extend your arms out to the sides, and bend your right knee until your right thigh is parallel to the floor.
- Look out over your right hand.
Keep your back straight and avoid leaning over your bent knee. Keep your knee directly over your ankle to prevent injury.
2. Tree Pose (Vrikshasana)
Improves balance and strengthens the thighs, calves, ankles, and spine. It also helps build concentration and calmness which can aid digestion and muscle growth.
How To Do Vrikshasana:
- Stand tall, shift your weight onto your left leg, and place your right foot on your left thigh.
- Bring your hands to a prayer position in front of your chest.
- Hold and balance, then switch sides.
Focus on a fixed point in front of you to maintain balance. Avoid placing your foot on the knee of your standing leg.
3. Mountain Pose (Tadasana)
This foundational weight gain exercise improves posture, strengthens thighs, knees, and ankles, while also firming abdomen and buttocks.
How To Do Tadasana:
- Stand with your feet together, arms at your sides.
- Distribute your weight evenly across your feet.
- Engage your leg muscles, draw your belly in, and open your chest.
- Extend the crown of your head toward the ceiling.
Keep breathing evenly through the pose, and maintain a slight curve in your lower back.
4. Bridge Pose (Setu Bandhasana)
Strengthens the lower back, buttocks, and hamstrings. It also helps improve digestion by stimulating abdominal organs.
How To Do Setu Bandhasana:
- Lie on your back with knees bent and feet flat on the floor, close to your sitting bones.
- Press your feet and arms into the floor and lift your hips toward the ceiling.
- Clasp your hands under your back and extend through your arms to lift your chest up.
Do not turn your head while in the pose to avoid neck injury.
5. Cobra Pose (Bhujangasana)
Increases flexibility in the spine, strengthens the chest, shoulders, and abdomen, and helps to create space for deeper breathing which improves digestion.
How To Do Bhujangasana:
- Lie on your stomach with your hands under your shoulders and your legs extended.
- Press into your hands to slowly lift your chest up, keeping your elbows close to your body.
- Hold for a few breaths, then gently lower back down.
Keep your hips grounded and don’t overextend your back. If you feel any discomfort, lower yourself to a height that feels comfortable.
6. Seated Forward Bend (Paschimottanasana)
Calms the brain, helps relieve stress, stretches the spine, and massages the abdominal organs, aiding in digestion.
How To Do Paschimottanasana:
- Sit on the floor with your legs straight in front of you.
- Inhale and lift your arms above your head, then exhale and bend forward from the hip joints, chin moving toward the toes.
- Place your hands on your legs, wherever they reach without straining.
Don’t force the bend. If you can’t reach your feet, use a belt or towel around your feet to hold.
7. Boat Pose (Navasana)
Strengthens the abdomen, hip flexors, and spine. It also stimulates the kidneys, thyroid and prostate glands, and intestines, which helps improve digestion and balance hormone levels.
How To Do Navasana:
- Sit with your knees bent, feet on the floor.
- Lean back slightly and lift your feet off the floor, keeping your knees bent at first.
- Extend your arms alongside your legs, parallel to the floor.
Keep your chest open and your back straight. If you experience any back discomfort, lower your legs or sit on a folded blanket.
8. Chair Pose (Utkatasana)
Builds heat in the body, strengthens the thighs and ankles, while toning the shoulders, butt, hips, and back.
How To Do Utkatasana:
- Stand in Tadasana, raise your hands over your head, and bend your knees, trying to take your thighs as parallel to the floor as you can.
- Keep your lower back slightly curved and move your chest forward.
Keep the weight in your heels and ensure your knees don’t go beyond your toes to avoid stress on the knees.
9. Plank Pose (Kumbhakasana)
Strengthens the arms, wrists, and spine, and tones the abdomen. It also enhances core stability, important for a balanced posture and strength.
How To Do Kumbhakasana:
- Start in a push-up position with your shoulders over your wrists.
- Keep your body in a straight line from head to heels.
- Engage your core and hold the position.
Avoid letting your hips sag or lift too high. If it’s too challenging, you can modify by lowering your knees to the floor.
10. Fish Pose (Matsyasana)
Opens up the chest and lungs, increases oxygen intake, and stimulates the abdominal organs.
How To Do Matsyasana:
- Lie on your back with your legs extended and your arms resting alongside your body.
- Press your forearms and elbows into the floor and lift your chest to create an arch in your back.
- Tilt your head backwards and bring the crown of your head to the floor.
Protect your neck by ensuring minimal weight is on the head; most support should come from the elbows.
Integrating These Asanas into Your Routine
To make the most of these 10 yoga poses for weight gain, consistency is key. Here’s how you can integrate them into your daily routine:
- Start Slow: Begin with a few poses, especially the easier ones, and gradually add more as you become more comfortable.
- Create a Schedule: Try to set aside specific times each day for your yoga practice. Morning or evening sessions can be particularly refreshing and calming.
- Combine Poses: Create a flow by combining several poses into a sequence. This helps in building stamina and keeps the practice engaging.
- Monitor Progress: Keep track of your physical and mental improvements. Noticing positive changes can motivate you to stick with your routine.
Consistent practice will not only help in gaining weight but will also improve your overall mental and physical wellness.
If you are new to yoga, starting with a guided session can be immensely helpful. Follow along with this comprehensive Yoga Routine for Beginners to get started on your yoga journey
Additional Tips for Weight Gain
While yoga is powerful, combining it with other aspects of health can enhance your weight gain efforts:
- Balanced Diet: Eat nutrient-dense foods that are high in calories yet healthy. Including proteins, healthy fats, and carbohydrates in your diet can aid in muscle build-up.
- Hydration: Drink plenty of water throughout the day, as it helps in digestion and overall bodily functions.
- Other Exercises: Incorporate some light weightlifting or resistance training on alternate days to complement your yoga routine.
- Rest: Ensure you get enough sleep each night, as recovery is crucial for muscle growth and overall health.
Yoga is a great way to help you gain weight in a healthy way. It helps build muscles, makes your digestion better, and keeps your mind sharp and focused. By doing yoga regularly, eating well, and living a balanced life, reaching your health goals can be fun and really work. Start your yoga journey today and see how it can change your life for the better.
Yoga doesn’t just help you gain weight; it also helps you stand taller and might even make you a little taller. Want to learn more? Check out our guide on 9 Yoga Poses for Height Increase to add to your exercises. Give yoga a try and see all the good it can do for your body and mind.
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Mr. Vijay Kumar Pandey is an eminent Yoga teacher with 15 years of experience. He excelled himself in Iyengar Yoga under the guidance of revered master BKS Iyengar Read More