Yoga Asanas for Weight Gain: 10 Different Poses for Female & Male

Are you fed up of listening “Eat well child! You are growing thin as a pole stick!”? This question might lead you to start looking for alternatives for gain weight. But wait! Do you think feeding on unhealthy fatty food or popping weight-gaining capsules will help? We have heard a hundred stories that it rather disturbs the natural hormones in our body or accumulates unhealthy fats. To your surprise, there are many like you who are eager to gain weight. But let’s do it the right way and try yoga for weight gain.

How Weight Gain Yoga Helps You?

Yoga is not just an exercise practice, but it has the power to improve the functioning of our body. If we are talking about weight gain, let’s reach its root and see how some yoga practice can help us gain weight?

If your BMI is below 18.5, you can say you are underweight. There are many reasons for an underweight body, including high metabolism that results in loss of appetite. So yoga hits directly on the root cause and strengths the abdominal organs and body muscles. This removes unnecessary fats and helps us gain muscle. Here we have listed effective yoga asanas to gain weight.

Effective Yoga for Weight Gain You Can Try At Home

1. Supta Badha Konasana

It is also known as the reclining butterfly pose that improves digestion and calms your mind. Practicing this yoga posture will stimulate abdominal organs and improve the working of kidneys, prostate glands, ovaries, and more. Consequently, it aids in keeping you fit and add muscles to your body resulting in increase in weight. This is one of the best weight gain yoga for female at home.

Steps to do it:

1. Spread a yoga mat on a plain surface.
2. Lie on your back.
3. Join the soles of your feet by bending the knees.
4. Stretch inner thighs and groin.
5. Place your hands a little far from the body with your palm facing up.
6. Tuck your chin to stretch the back of your neck.
7. Relax, breathe and slowly lower down knees. 
8. Stay in this pose for around 30 seconds.

Things to Note:

• You can use an elevated cushion to support the back.
• Keep the back of the neck long.
• Also, support the keens with blocks or cushions.

2. Vajrasana

Vajrasana is a very effective yoga for weight gain. It is also known as diamond pose. You can add this posture to your yoga session as it works wonders in maintaining your metabolic rate and aids digestion. This is also called thunderbolt pose because of the look of posture. It is an amazing yoga asana that will bring relief from back pain. Also, you can do it just after your meal.

Steps to do it:

1. Spread the mat on the floor.
2. Get on your knees.
3. Make both big toes touch.
4. Sit on your heels.
5. Keep the chin parallel to the floor.
6. Keep the head straight with head-crown facing the ceiling.

Things to Note:

• Keep the back straight when you sit in this position.
• Engage the core muscles so that the digestive organ comes to play.
• It is better if you lift the chest.

3. Bhujangasana

Bhujangasana or Cobra pose is a beneficial asana that requires you to recline back, bend and stretch. There are many benefits of doing this yoga as it adds stamina and muscle mass. Majorly it is very effective when it comes to regulating metabolism that eventually helps you gain weight. This is one of the simplest weight gain yoga for female.

Steps to do it:

1. Lie down on the yoga mat facing towards the ground.
2. Place the feet and legs together.
3. Keep the palm closer and press the ground to raise the upper body.
4. Look up and keep your head towards the ceiling.

Things to Note:

• Contract your thigh muscles.
• Make your elbow stand at a right angle.

4. Virabhadrasana

This pose is also called the warrior pose. It is like lunges that stretch the upper body. This is one of the ideal yoga for weight gain in males that helps the body improve metabolism, stamina and keeps prostrate in healthy condition. Specifically, it works on your shoulder, chest, thighs and neck muscles. This asana is similar to one of the poses of Surya Namaskar. However, thin people can also practice this weight gain yoga asana as it improves the working of our muscles. 

Steps to do it:

1. Stand on the hard and flat surface.
2. Spread your legs around 3-4 feet apart.
3. Now bend your right knee and keep the left leg straight.
4. Stretch your arms wide and keep them parallel to the floor.
5. Stay in this position for 30 seconds or more and repeat.
6. Interchange the legs and repeat for another 30 seconds.

Things to Note:

• Contract your belly and ribs inside.
• You can also raise both hands and keep them in the namaskar position.
• Take a deep breath and exhale while you perform the yoga. 

5. Matsyasana

If you are looking for yoga asanas for increasing weight, then Matsyasana is a very effective one. Regularly practicing this yoga improves digestion and eventually helps you add muscles. You will feel the difference if you do it regularly for few weeks.

Steps to do it:

1. Lie on the yoga mat.
2. Cross your legs and make the knees touch the floor.
3. Relax for a second.
4. Now by the support of your elbows, raise your chest.
5.  Make an arch with your upper body.
6. Press your head on the floor for support. 
7. Place your hand under your hips with palms down.
8. Or, hold your feet tight.
9. Close your eyes, inhale and exhale to feel the stretch.  

Things to Note:

• If you are a beginner, you can keep your legs straight and stretch the upper body by arching as above.
• Engage your core and feel the stretch with this weight gain yoga.

6. Savasana

Yoga poses for weight gain include some tough and some easy asanas. This is one of the easy asana called Savasana or Corpse Pose for a pregnant female. Here you need to lie down and try to bring the working of organs in equilibrium. This can be done in the morning or evening but make sure you have not taken your meal at least 2 hours before this pose. You can surly try this yoga to increase weight.

Steps to do it:

1. Spread your mat and lie at the center of it.
2. Spread your arms a little away from your body with palms facing down.
3. Make sure that your backbone is straight.
4. Your shoulders and legs should touch the ground.
5. Close your eyes and focus on your breathing.
6. You can stay in this pose for 5-10 minutes.

Things to Note:

• Here you have to focus on breathing with your eyes closed.

7. Sarvangasana

This is ideal yoga for weight gain as it effectively helps underweight individuals below the BMI of 18.5. As the name means, one has to stand on shoulders. It calms the brain and improves the digestive system. However, Sarvangasana is effective in many other areas as well. This is useful yoga for hair growth as the blood starts flowing downwards; it effectively nourishes our hair. You can also try this yoga to gain weight on your face. Do you know Sarvangasan such as Baba Ramdev yoga asana that’s is favourite among yogis.  

Steps to do it:

1. Spread the mat and lie on your back.
2. Keep the hands by your side with your palm facing the floor.
3. Slowly lift your feet and make an angle of 90 degrees.
4. Support your waist with your arms.
5. Make sure that load of your body is rested on your shoulder and arms.
6. Stay in this position for 30 seconds.

Things to Note:

• Make sure that your knees are not bending and the legs are straight.
• Keep your back straight, and you can get support of wall if you are a beginner.

8. Dhanurasana

Dhanurasana or Bow Pose is best yoga pose for weight gain in females. This yoga asana will not only help adding weight but also stretches your back, strengthens thigh muscle and ankles. The best time to do this meditation for weight gain is 4 to 6 hours after taking the meal.

Steps to do it:

1. Lie down on your stomach at the center of your yoga mat.
2. Keep your legs a little apart.
3. Bend your feet closer to your hips.
4. Stretch your hands to reach and hold the bend feet.
5. Push your chest and thighs upwards.
6. Now your body weight is directed on your stomach.

Things to Note:

• Look up during this pose.
• Bring your heels closer to your buttock.

9. Chakrasana

The wheel pose or Chakrasana is one of the yoga poses for weight gain. If you are suffering from Asthma or infertility, this is helpful. Doing this yoga mudra or posture, burns fat and adds muscles to your lean body.  In the beginning, you might find it difficult to do but you will be able to do well as you practice consistently.

Steps to do it:

1. Lie down on your back.
2. Fold your knees and drag them closer to your hips.
3. Bring your palm closer to your shoulder.
4. Press your feet and palm on the ground and lift your body.
5. Put all the effort to keep your body in an arched position.

Things to Note:

• Raise your hips as much as possible.
• Keep your hands straight.
• Don’t bend your knees too much; else the weight would be on your knees.

10. Uttanasana

Next yoga asanas for weight gain is called standing forward bend pose. It is one of the effective weight gain yoga poses. This is an easy asana that keeps your spine strong and flexible. It is more effective to your hip and calves muscles and adds muscles in these areas if you do it regularly. It is advised to practice in the morning or any time of the day after a gap of 4 to 6 hours post-meal. 

Steps to do it:

1. Stand at the end of the mat.
2. Keep a little gap between your feet.
3. Lift your hands and slowly bring it down.
4. Bend down to touch your feet keeping your legs straight.
5. Close your eyes and face the head towards the ground.  
6. Make sure that your stomach touches your thighs.

Things to Note:

• Start by touching your feet first, and gradually you will be able to hold your ankles.
• Do it for 30 seconds and further increase it to 1 minute or more.

Also Read: Health Benefits of Meditation and Yoga

Conclusion

Weight gain or weight loss is not a matter of aesthetics, but it is a matter of well-being. If you are underweight, many pieces of advice come your way. However, the natural way to gain weight is yoga. Here we have picked 10 yoga poses for weight gain in males and females that will help you add muscles, stamina and glow to your skin. It will also keep you away from an array of health problems like cholesterol, lack of energy, weak bones, depression, joint pain, and so forth.

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