Gain Weight, Gain Strength: Try These Effective Weight Gain Yoga Asanas

 

Weight gain isn’t always about eating more; it’s about building muscle, improving digestion, and boosting overall health. If you’ve been struggling to gain weight or want to increase muscle mass, weight gain yoga can be a wonderful solution. With regular practice, yoga asanas can help improve your metabolism, appetite, and muscle tone, promoting healthy weight gain.

In this blog, we’ll look at 10 effective weight gain yoga poses detailing how each pose works to increase strength and stimulate appetite. 

Top 10 Weight Gain Yoga Poses

Yoga can help you with healthy weight management. Certain yoga asanas can help you gain weight and increase muscle mass. Here, we have provided top 10 yoga asanas for weight gain: 

1. Sarvangasana (Shoulder Stand)

Sarvangasana is a powerful inversion pose that strengthens the core, muscles, and abdominal area. It also improves blood circulation and enhances the functioning of your digestive system. By increasing circulation to the thyroid and metabolism-regulating glands, this pose helps promote muscle growth and regulate sleep, both important factors for weight gain.

How to Do It:

• Start by lying on your back with your legs extended.

• Lift your legs and hips towards the ceiling while supporting your back with your hands.

• Keep your body in a straight line, ensuring your weight is distributed evenly across your shoulders.

• Hold for 15-30 seconds, then gently lower back to the floor. Repeat 3-5 times.

2. Bhujangasana (Cobra Pose)

This is one of the best yoga asanas for weight gain. Cobra Pose targets the abdominal muscles, helps improve metabolism, and supports healthy digestion. By stimulating the digestive system, it helps you absorb nutrients better, promoting weight gain.

How to Do It:

• Lie flat on your stomach, keeping your legs extended and your palms placed under your shoulders.

• Press into your palms, lifting your chest off the floor and arching your back.

• Hold for 20-30 seconds, then gently lower back down. Repeat 5-10 times.

3. Dhanurasana (Bow Pose)

Another weight gain yoga pose is Dhanurasana. The Bow Pose is excellent for strengthening the back, arms, and legs. It helps improve digestion by stretching the abdominal muscles, allowing your body to absorb more nutrients and encouraging weight gain.

How to Do It:

• Start by lying on your stomach with your knees bent and your hands reaching for your ankles.

• Lift your chest and thighs off the floor while pulling your ankles towards your back.

• Hold for 20-30 seconds, then release. Repeat 3-5 times.

4. Chakrasana (Wheel Pose)

The Wheel Pose helps to open up the chest, improve spinal flexibility, and regulate hormones. By stimulating the endocrine system, it supports balanced hormone levels and promotes healthy weight gain.

How to Do It:

• Lie on your back with your feet flat on the floor and your knees bent.

• Place your hands beside your head, fingers pointing towards your shoulders.

• Press into your hands and feet, lifting your chest and hips toward the ceiling.

• Hold for 20-30 seconds, then gently lower back down. Repeat 3-5 times.

5. Matsyasana (Fish Pose)

Fish Pose is beneficial for improving the functioning of the digestive system. It helps your body absorb more nutrients from food, which is essential for gaining weight and increasing muscle mass.

How to Do It:

• Lie on your back with your legs extended.

• Place your palms under your hips and arch your back, lifting your chest towards the ceiling.

• Tilt your head back and touch the crown of your head to the floor.

• Hold for 20-30 seconds, then gently release. Repeat 3-5 times.

6. Pavanamuktasana (Wind-Relieving Pose)

This pose helps relieve digestive issues like bloating and constipation, which can improve your appetite. By stimulating digestion and regulating the gut, it can assist with healthy weight gain.

How to Do It:

• Lie on your back with your knees bent and feet flat on the floor.

• Bring both knees towards your chest, holding them with your arms.

• Gently lift your head and shoulders off the floor to increase the stretch.

• Hold for 30 seconds, then release. Repeat 3-5 times.

7. Utkatasana (Chair Pose)

Chair Pose is another yoga asana for weight gain. Chair pose strengthens the legs, core, and lower back muscles. It helps improve muscle mass and tone, leading to healthy weight gain by engaging multiple muscle groups.

How to Do It:

• Stand with your feet together and bend your knees as if sitting in an imaginary chair.

• Extend your arms overhead, keeping your palms facing each other.

• Hold for 30 seconds to 1 minute, then release. Repeat 3-5 times.

8. Virabhadrasana III (Warrior III Pose)

Warrior III Pose targets the core, quadriceps, and glutes. By building strength in these areas, it helps with muscle mass development, which is crucial for weight gain.

How to Do It:

• Stand with your feet together and slowly lean forward, lifting one leg behind you.

• Keep your body in a straight line from head to toe and extend your arms in front of you.

• Hold for 20-30 seconds on each side. Repeat 3-5 times.

9. Vajrasana (Diamond Pose)

Vajrasana is an excellent seated pose that strengthens the calves, thighs, and abdominal muscles. It helps improve digestion and stimulates the appetite, making it ideal for those looking to gain weight.

How to Do It:

• Kneel on the floor with your knees together and feet apart.

• Sit back on your heels, keeping your spine straight and your hands resting on your thighs.

• Hold for 1-5 minutes, focusing on your breath.

10. Chaturanga Asana (Four-Limbed Staff Pose)

Chaturanga Asana is a great core-strengthening pose that engages multiple muscle groups. It helps tone and tighten your core, contributing to muscle development and healthy weight gain over time.

How to Do It:

• Start in a plank position with your hands directly under your shoulders.

• Lower your body toward the floor, keeping your elbows close to your torso.

• Hold for 20-30 seconds, then push back into a plank position. Repeat 3-5 times.
  
  

What Is The Best Time To Do Yoga For Weight Gain?

The best time to do yoga for weight gain is after breakfast or after a meal, when your body has the necessary energy to perform physical postures. Practicing yoga on a full stomach can also help improve digestion and nutrient absorption. 

Avoid practicing yoga on an empty stomach or before bedtime.

Always remember, weight gain yoga can be effective if practiced regularly along with a healthy and balanced meal. 

Conclusion

These 10 yoga asanas for weight gain help build muscle mass, improve digestion, and regulate hormones. Whether you're struggling with appetite or seeking a natural way to increase muscle, weight gain yoga is an effective and holistic approach. With regular practice and a balanced diet, you’ll see improvements in your strength, posture, and overall health. Remember to be patient, as consistency is key to achieving lasting results.