6 Effective Yoga Exercises To Gain Weight

6 Effective Yoga Exercises To Gain Weight

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Yoga has become synonymous with losing weight. But, here is something surprising. Yoga can actually aid you in weight gain! Through regular and dedicated practice of yoga, along with a nutritious diet, you can now transform yourself from being underweight to be the proud owner of a fuller figure.
Before you try your hands at these poses of yoga to weight gain, make sure that you are under the supervision of a trained yoga guru. Some of the asanas are a little tricky; hence, you cannot perform them alone if you are a newbie as far as yoga is concerned.

 Check out the article for more information. The 6 asanas in yoga for gain weight:

Yoga For Weight Gain For Girls


1. Bhujangasana (Cobra Pose):

This is one of the basic Hatha yoga poses that will help to strengthen your back while toning the abdominal muscles.

How To Do:

  • Lie down on the mat in prone position.
  • Stretch your hands above your head while the legs are kept together, with heels touching.
  • Slowly bring your palms beneath your shoulders with the help of your fingertips in line with your shoulders.
  • Inhaling slowly, lift your head to look at the ceiling. While you hold the position, your body should resemble that of a cobra with its hood lifted.
  • Hold the position for a period of 30 to 60 seconds, while breathing normally.
  • Exhale and slowly roll your body down – chest, neck and then forehead – to return to the initial position. Stretch out your arms slowly.
Repeat thrice, with a 15-second relaxation period between each repetition.

2. Sarvangasana (Shoulder Stand Pose):


This is a basic pose, but needs to be performed with the utmost care. This is ideal for people suffering from hyperthyroidism as the shoulder stand improves the functioning of the thyroid gland, thus ensuring better metabolic rates. This, in turn, aids in gaining weight.

How To Do:



  • Lie down in prone position.
  • Exhale deeply. Now, while inhaling, lift your legs until they are perpendicular to the ground.
  • Now, exhale and simultaneously raise your waist while pushing your legs backwards beyond your head.
  • Support your waist with your hands.
  • Hold the asana for 30 to 60 seconds while breathing normally.
  • Exhaling slowly, bend your knees, curve the back, and gently and carefully, allow your body to return to the initial position.
Repeat thrice while relaxing for 15 to 30 seconds before the next set.

3. Vajrasana (Diamond Pose):

Also known among yoga practitioners as the thunderbolt pose, it plays a major role in improving the level of digestion. Thus, it ensures better absorption of nutrients, promoting weight gain.




How To Do:
  • Sit down on the floor on your knees with the buttocks comfortably resting on your heels.
  • Allow your palms to rest, downwards, on your thighs. Alternatively, you can keep your palms in Gyan mudra.
  • Make sure your back is erect.
  • Continue to hold this position for 60 to 180 seconds with deep inhalations and exhalations.

4. Pavanamuktasana (Wind-Relieving Pose):

This is an asana normally advised for alleviating assorted gastric problems, including indigestion and constipation. The better the digestive power, the better the nutrient absorption will be.

How To Do:



  • Lie down in supine position with your arms beside your body and feet stretched out, heels touching each other.
  • Fold your knees.
  • Inhale deeply and while exhaling, slowly bring the folded knees towards the chest, with thighs exerting pressure on the abdomen. Make sure that your knees are held in place with the help of clasped hands.
  • Inhale again and while exhaling, lift your head in such a way that your chin touches the knee.
  • Hold the position for about 30 to 60 seconds, while breathing deeply.
  • Slowly exhale, and release the knees while bringing your head back to the floor.
  • Relax in Savasana.
Repeat the pose thrice, leaving a 15-second interval between repetitions. Those who are new to yoga can practice the pose with a single leg.

5. Matsyasana (Fish Pose):

Practice this pose along with the above mentioned abdomen-related poses for better nutrient absorption. This pose also ensures an even weight gain.


How To Do:
  • Lie down in supine position.
  • Bring your feet together.
  • Keep your arms on either side of the body, with palms facing downwards
  • Slowly, bring your hands beneath your buttocks.
  • Press your elbows on the floor, while arching your spine. Tilt your head backwards so that it rests on the ground. You can place a support beneath you so as to avoid injuries. Your gaze should be in a direction opposite to your toes.
  • Hold the position for 30 to 60 seconds, while breathing normally.
  • Slowly exhale and slide down on the floor so that the body rests in prone position.
Repeat thrice, with a relaxation period of 15 seconds between repetitions.

6. Savasana (Corpse Pose):

This is arguably the easiest of all the yoga poses.


How To Do:
  • Lie down in prone position.
  • Keep your feet together.
  • Allow your hands to rest on either side of the body, palms facing your body.
  • Close your eyes.
  • Inhale and exhale deeply, allowing your body to relax completely.
Lie down as much as you need till you feel your entire body and mind turning calm and serene.
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