21 Actionable Yoga Exercises for Weight Gain ( Proven Yoga Asanas )
Before you start reading the list of these Yoga exercises for weight gain, we want to ask you this one question. How skinny you feel you are and how much weight you want to gain?
Most of the people don’t know the exact answer to it. Because the goal is not specific, the focus and results are not rewarding.
Yoga exercises are the best way to control the three Doshas of your body and to correct the abnormal, one should be aware in his consciousness about what one expects.
To know the difference between your current Stats and Where-you-want-to-be Stats, BMI is a good tool. It calculates your health status incorporating height and weight. Though it is not always accurate but gives the close idea how much weight you have to gain.
Now, let’s jump on the list of Yoga Asanas for weight gain with their benefits:
Watch these yoga for weight gain video to get an instant view of all the yoga exercises.
1. Vajrasana or Diamond Pose –
This asana is well-suited for people who want to gain weight. The asana is usually done after meal. Sit, as shown in the image, and focus on your mental centralization. Take deep breathes during this posture. Vajrasana improves the digestion function and controls metabolic rate. It removes stomach issues and works for better food usage & absorption of nutrients. The better digestion means better utility of food intake. The Diamond Pose stretches the leg, hip and back area muscles for better blood circulation. Sit in this position for 5-10 minutes max.
2. Bakasana or Crow Pose –
This yoga pose should be done 3 days a week. It is a strength yoga pose which tones the full body, creates strength, immense body control and, arms power. This pose is quite different but when you start doing it, you would find big differences in your body built and shape. The Bakasana is an advanced level yoga pose which should be done after expertise in other asanas. Do it for 1-3 minutes.
3. Virabhadrasana or The Warrior Pose –
The warrior pose, as shown in the image, is the asana to strengthen your arms, legs, back, shoulder and lower body muscles. It is a great Yoga exercises to increase endurance and flexibility while increasing concentration ability and body balance.
4. Natarajasana or The Lord of the Dance Pose –
This asana is inspired by the dance pose. The main benefit of this yoga is the immense boost in body control. The yoga strengthens the hips, leg, abdomen, pelvic, arms and chest muscles. The Natarajasana pose helps in reducing the unnecessary fat from hips and stomach area but also brings good shape to the body as a whole.
5. Tadasana or The Mountain Pose –
Tadasana is a very good yoga pose to do in the morning. It stretches the whole body, reduces tensions in tissues, strengthen arms, legs, shoulder, chest, back and spinal muscles. It also helps in reducing the back pain and boosts the height process in teens.
6. Hasta Uttanasana or Raised Arm Pose –
As easy as it seems, this Yoga asana is the second part of Tadasana. It works for whole body stretch, emphasizes on chest muscles, and body toning. This asana is a good yoga for oxygen circulation and better tissue functioning.
7. Uttanasana or Standing Forward Fold Pose –
8. Ustrasana or Camel Pose –
The Ustrasana is the pose for chest muscles, thigh muscles, stomach muscles, arm and back muscles. The asana is quite helpful in improving digestion, body posture, flexibility & strengthening thighs and arms muscle. If you are working for weight gain, this Yoga asana is very helpful for the same.
9. Anulom Vilom Pranayama –
Pranayama for weight gain is extremely beneficial in circulating the body energy, strengthening the lungs, improving the efficiency of the heart, and curing mental issues like tension, depression, anxiety, etc.
10. Pawanmuktasana or Wind Relieving Pose –
This one is helpful in fighting constipation and gastric issues. The Pawanamuktasana should be done empty stomach in the morning. Hold the breath during the asana. It strengthens abdominal muscles, reduces back tension, removes indigestion and balances metabolic rate.
If you don’t know why metabolic rate and digestion function is important for weight gain, read here;
“Digestion function is the core function of the body. It breaks the food, separates the nutrients and important elements, disposes the waste, and creates energy for proper body functioning.”
“Metabolic rate is the rate at which body is using the energy. The metabolism is called energy management process of the body. The persons with symptoms of impatience and hyper-response have a usually higher metabolic rate. The higher the metabolic rate, the higher will be the energy consumption. A balanced metabolic rate is very important for better energy circulation and storage of energy in fat cells.”
11. Paschimottanasana or Forward Bend Pose –
This Yoga asana for weight gain is quite beneficial to reduce belly fat and stretching the whole body. It tones the abdominal muscles & pelvic floor muscles, increases body flexibility and tones the whole body for better blood circulation and fat storage.
12. Dhanurasana or The Bow Pose –
The Dhanurasana should be done empty stomach (4-5 hours gap between yoga and meal). While holding the position, don’t breathe. This yoga asana for weight gain is helpful in strengthening your back and stomach muscles. It corrects the gastrointestinal function, enables the better food consumption and relieves stress. The Bow pose impacts the thyroid glands and helps in better hormones secretion.
13. Bhujangasana or Cobra Pose –
Bhujangasana stretches and strengthens the chest, shoulder, abdominal and back muscles. The Cobra pose is done empty stomach in the morning. Hold the breath while doing the asana. It also works for the health of thyroid gland. The stretch of these muscles tears the muscle tissues and creates space for the storage of new fat cells. In this way, the fat accumulates at right places while regulating the body health.
14. Matsyasana or Fish Pose –
A quality asana for those who are struggling with their body posture or back pain issues. The Matsyasana works on the shoulder, chest, upper back, neck and abdominal muscles. It stretches and strengthens these body parts for flexibility and endurance. Fish pose is a good asana to add to your Yoga routine.
15. Chakrasana or The Wheel Pose –
This is the advanced stage Yoga asana for weight gain, focused on the health of spine, flexibility and strength of upper body muscles. The Chakrasana also stretches the abdominal muscles which help in cutting fat from belly while shaping the body in right shape. Do this asana for 1-4 minutes.
16. Halasana or Plough Pose –
Halasana is a perfect asana to strengthen the spinal cord, increases the flexibility of back, removes indigestion and corrects the functionality of the gastrointestinal tract. The plough pose is also helpful for people who are looking for a natural method to control diabetes. For women, this yoga helps in controlling the symptoms of menopause.
17. Setu Bandhasana or Bridge Pose –
The perfect pose to work on chest and leg muscles simultaneously. Additionally, bridge pose also strengthens the pelvic floor muscles which reduce sexual issues. It improves digestion, eases the system of menopause, stimulates the thyroid and abdominal organs, and increases the control on body.
18. Kumbhakasana or Plank Pose –
The plank pose is other strength yoga for weight gainers. It aligns the whole body in one line, and tones the arms, chest, back, leg, hips muscles. This yoga should be done 2-5 minutes, 3 days a week. While doing the plank yoga, hold the breath inwards.
19. Shavasana or Corpse Pose –
This asana can be done after food intake or after doing all yoga asanas. The Shavasana or Corpse Pose is very simple to do and one might find its resemblance to normal resting. But it is different in its approach and benefits. You lie straight on the floor and free you hold from the body. Then take a deep breath while thinking of nothing. Do nothing. Don’t think about anything. Just feel the free flow of energy in your body. It greatly boosts the stamina and helps balance the metabolic rate.
20. Supta Badhakonasana or Reclining Butterfly Pose –
The Supta Badhakonasana is helpful in relieving body stress, regulating blood flow, improving digestion and creates an ability to control your body. The effortless stretch of legs can be achieved after a while. Don’t push the body forcefully. Gradually expand the limits. The asana is very good for people who do long hour sitting jobs.
21. Sarvangasana or Shoulder Stand –
The Sarvangasana is called by this name because it holds most benefits of all other asanas. The sarvangasana is an advanced level yoga which should be done in the morning after bowels. This yoga asana for weight gain is extremely beneficial in toning and strengthening the whole body muscles, increasing head blood circulation and improving abdominal muscles.
These are the 21 main Yoga Asanas for weight gain which one can do to gain weight. One does not necessarily need to do all the Asanas. Just pick a combination of asanas that you feel like doing and start doing daily in the morning before breakfast. One thing to take care of while crusading to gain weight with yoga is diet. Healthy diet plays an important role in promoting body ability and capacity.
If you have any question regarding any Yoga Asanas, you can comment.