15 Yoga Asanas for Weight Gain

When we think of yoga, we often associate it with weight loss, flexibility and stress reduction. However, yoga is a versatile practice that can also be effective for those looking to gain weight and build a stronger, healthier body.

Weight gain can be just as challenging as weight loss for some individuals. It requires a combination of proper nutrition, muscle-building exercises, and mindful practices to ensure that the weight gained is lean muscle mass and not unhealthy fat. 
 

Yoga can play a vital role in this process by promoting muscle growth, improving digestion and reducing stress – all of which are essential components of a healthy weight gain journey. While many yoga asanas (poses) are known for their slimming and toning effects, you can use yoga to increase weight in a healthy and balanced way.
 

In this blog, we will explore 15 yoga asanas that can aid in your quest for healthy weight gain. Remember that yoga for weight gain at home alone may not result in significant weight gain; it should be combined with a well-balanced diet and a strength training routine for optimal results.

Best Yoga for Weight Gain
 

1. Tadasana (Mountain Pose/Palm Tree Pose)

   
   Tadasana is the foundation of many yoga poses. Standing tall, engaging your core, and improving your posture create a solid foundation for your yoga practice and a healthier life. 
    

   1. Stand with your feet together or hip-width apart.
   2. Align your body by straightening your spine, relaxing your shoulders, and extending your arms up.
   3. Ground yourself by pressing your feet into the floor and taking deep breaths.
       

2. Vrikshasana (Tree Pose)

   
   Vrikshasana is an excellent balance pose that works on your leg muscles and core. It enhances stability and strengthens the muscles in your legs, helping you maintain a healthy body weight.
    

   1. Start in Tadasana, then shift your weight to one leg.
   2.  Lift the opposite foot and place the sole against your inner thigh, calf, or ankle.
   3. Bring your hands together in a prayer position at your chest and balance.
       

3. Bhujangasana (Cobra Pose)

   

   This backbend pose helps open up the chest and strengthen the upper back muscles. It is great for improving posture and building strength in the upper body.
    

   1. Lie on your stomach with your palms beneath your shoulders.
   2. Inhale, straighten your arms, and lift your chest off the floor, keeping your lower body grounded.
   3. Press your shoulder blades down and engage your back muscles.
       

4. Dhanurasana (Bow Pose)

   
   Dhanurasana is a full-body stretch that engages the back, arms and leg muscles. Regular practice can help you build strength and increase your appetite.
    

   1. Lie on your stomach, bend your knees, and reach your arms back to grab your ankles.
   2. Inhale and lift your chest and thighs off the floor while simultaneously pulling your ankles upward.
   3. Balance on your abdomen, arch your back, and gaze forward.
       

5. Surya Namaskar (Sun Salutation)
    

   

   
   Surya Namaskar for weight gain is a series of 12 yoga poses that provide a full-body workout. It boosts metabolism, enhances digestion, and increases blood circulation, all essential for healthy weight gain.
    

   1. Begin in Tadasana. Inhale, raise your arms overhead and arch back.
   2. Exhale, fold forward, placing your hands beside your feet.
   3. Follow a sequence of steps involving forward bends, lunges and downward dog poses, and repeat the flow.
       

6. Setu Bandhasana (Bridge Pose)
    

   

   
   This pose targets the lower back, buttocks, and thigh muscles. It helps build strength in the lower body and can be effective for those seeking muscle mass in the glutes and thighs.
    

   1. Lie on your back with knees bent and feet hip-width apart.
   2. Lift your hips while pressing into your feet and shoulders.
   3. Hold the pose with your chin away from your chest.
       

7. Matsyasana (Fish Pose)

   

   Matsyasana is a heart-opening pose that stretches the chest and neck muscles. It can improve digestion and stimulate the thyroid gland, which can help regulate metabolism and support weight gain.
    

   1. Lie on your back with your legs straight and arms at your sides.
   2. Press your forearms into the floor and arch your chest upward.
   3. Gently tilt your head back and lift your heart.
       

8. Balasana (Child's Pose)

   
   Child's pose is a restorative yoga pose that helps reduce stress and calm the mind. Stress can be a significant barrier to weight gain, so incorporating relaxation poses like Balasana can be beneficial.
    

   1. Kneel on the floor, sit back on your heels, and reach your arms forward.
   2. Rest your forehead on the ground and relax your entire body.
   3. Breathe deeply and hold the pose.
       

9. Ardha Chandrasana (Half Moon Pose)

   
   Ardha Chandrasana is a balance pose that strengthens the legs and core muscles. It also improves coordination and can help you develop a strong foundation for further weight gain exercises.
    

   1. Start in Tadasana and step one foot back.
   2. Place your hand on the floor or a block and lift the back leg while keeping the other leg straight.
   3. Balance with your chest open and your raised leg parallel to the floor.
       

10. Ustrasana (Camel Pose)

    

    Ustrasana is a backbend that stretches the entire front of the body, including the chest, abdomen, and thighs. It stimulates digestion and can help improve appetite.
     

    1. Kneel with your knees hip-width apart and toes tucked under.
    2. Reach back to hold your heels, arching your back and lifting your chest.
    3. Keep your neck relaxed and gaze at the ceiling.
        

11. Baddha Konasana (Butterfly Pose)

    

    This seated pose opens up the hips and groyne area. It is a great pose for those looking to gain weight in the lower body, as it helps stretch and strengthen the muscles in the pelvic region.
     

    1. Sit with your legs extended, bend your knees, and bring the soles of your feet together.
    2. Hold your feet, lengthen your spine, and gently press your knees toward the floor.
    3. Maintain a tall posture while breathing deeply.
        

12. Sarvangasana (Shoulder Stand)
     

    

    
    Sarvangasana is an inversion pose that improves blood circulation to the thyroid and parathyroid glands. This can help regulate metabolism and promote healthy weight gain.
     

    1. Lie on your back, lift your legs, and support your lower back with your hands.
    2. Extend your legs overhead, lifting your hips and balancing on your shoulders.
    3. Keep your spine straight and engage your core.
        

13. Halasana (Plough Pose)
    

    

    Halasana is a continuation of Sarvangasana and further stimulates the thyroid gland. It also stretches the spine and can be effective for building core strength.
     

    1. From Sarvangasana, lower your legs behind your head, keeping them straight.
    2. Reach your feet toward the floor behind you.
    3. Support your lower back with your hands and maintain a straight line. You can lay the arms flat down if comfortable.
        

14. Gomukhasana (Cow Face Pose)

    
    This seated pose helps stretch the arms, shoulders, and chest. It can benefit those looking to gain upper body strength and muscle mass.
     

    1. Sit with your legs crossed and stack one knee over the other.
    2. Bring one arm behind your back and the other overhead, trying to clasp your fingers.
    3. Maintain a straight back and open chest.
        

15. Pavanamuktasana (Wind-Relieving Pose)
     

    Pavanamuktasana aids in digestion by massaging the abdominal organs. It can alleviate digestive issues and ensure that your body efficiently absorbs nutrients from your food, supporting healthy weight gain.
     

    1. Lie on your back with your legs extended.
    2. Bend both knees and hug them toward your chest, pressing them to your abdomen.
    3. Keep your shoulders on the floor while holding the pose for a few breaths. 
        

You can also do this pose one leg at a time.
 

While these asanas are the best yoga for weight gain, remember to practise them mindfully, paying attention to your body's signals and breathing deeply throughout each pose to maximise their benefits.
 

Conclusion

Yoga is a holistic practice that can benefit individuals seeking weight gain by promoting muscle growth, improving digestion, and reducing stress. These 15 yoga asanas for weight gain provide a well-rounded approach, targeting different muscle groups and addressing underlying factors that may hinder your progress.
 

However, it is essential to remember that yoga for weight gain should complement a nutritious diet rich in protein and healthy fats and a strength training routine for effective and sustainable weight gain. Additionally, consult with a healthcare professional or a certified yoga instructor before starting yoga for weight gain at home, especially if you have any underlying health conditions.
 

Just as these asanas promote well-being, a life insurance policy can promote financial security, providing peace of mind for you and your loved ones. Like a balanced yoga practice, a well-rounded life insurance plan ensures that your family's future remains stable and protected, regardless of life's uncertainties. Achieve your fitness goals and fortify your family's well-being, one pose at a time.