How To Gain Weight Through Yoga? 12 Yoga Asana’s For Weight Gain

Sunil Murthy
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Weight: Health or Aesthetics?

Many people enjoy being thin, yet they are either too skinny from genetics or they starve themselves to become slender. Many seem to have a problem with their weight including those who believe that they are overweight.

This makes losing weight and fitness a legitimate dilemma and concern. So is gaining weight beneficial for health or for aesthetic purposes? The right weight gain involves understanding how your body needs to work, be healthy and fit. It also means that you can exercise to gain healthy weight. This includes exercises that fit your body, age, and lifestyle.

The benefits of gaining weight when you need it include an increase in muscle mass. As a result, your metabolism will increase. This is a good thing for anyone, whether you are skinny or not. The amount of muscle mass combined with your metabolism is what determines how many calories you burn each day.

Another benefit includes the decrease in fat or overall weight. The best part about this process is that you will not only increase muscle mass, but you will also gain weight. The focus on increasing muscle and weight does not mean you must stop eating healthy, which you should do anyway. Gaining weight will not make you put on fat. You will actually put on healthy weight, which is the aim of improving your health.

Healthy Skinny VS Unhealthy Skinny

Unhealthy skinny describes a person who looks healthy to the outside observer, but who actually isn’t. This means that her body mass index (BMI) is below a healthy level.

Conversely, the medical term for a healthy skinny person is a lean person.

Some people who are lean may be unhealthy, and others who are skinny due to a medical condition may be healthy.

To tell the difference between a lean person who is healthy and an unhealthy person who is just skinny, look to see if excess weight or a high BMI is their problem. The extra weight may be muscle, which would not be a problem, or it could be fat, which is a big problem.

Using the BMI as an indicator isn’t always correct. A person who is built big or muscular naturally may have a high BMI without extra weight. BMI has been found to be unreliable for people who are over six feet tall, and those with a large bone structure, especially if muscle mass is high.

Another way to tell the difference between skinny people who are healthy and those who are unhealthy is to look at their body composition. A healthy body is a little more than half muscle and slightly less than half fat.

Why Are Some People Naturally Skinny? Should They Try To Gain Weight?

People differ in how much weight they gain, store, and lose throughout their lifetime.

Some people have a naturally well-rounded body with moderate weight.

Others have high weight, but never get fat and stay active for their whole life.

There are some people who have a naturally thin body, and they never gain weight no matter what they eat.

These two groups should not be in a hurry to gain weight. If you don’t want to gain weight unintentionally, maintaining a healthy lifestyle, suitable food habits, and physical exercises is better than trying to gain weight.

If you try to gain weight, but not in a healthy way, the weight gained would be unhealthy fat, which can lead to serious health problems such as diabetes, heart problems, and high blood pressure.

Before you gain weight, you should have a doctor’s permission.

How To Gain Weight Through Yoga? Yoga Asanas to Gain Weight

Short but intensive workouts: Rather than focusing on over exerting yourself and having a long, strenuous exercise session, it is ideal to have shorter but more intense sessions. An example would be spending time on both the Elbow Balance and the Forearm Stand separately rather than attempting a headstand. This also applies to the number of times you go over to a certain posture. This will prevent you from over exerting yourself and becoming tired or fatigued in your workout session.

Prepare your body in such a way that you can start off with a less intensive posture, and can easily move on to more difficult asanas. You will have to get muscle strength and endurance for the more challenging asanas and that can be achieved only with regular practice of moderate asanas. The idea is to start early and include yoga as a part of your daily routine.

Moving forward, it is better if you can start the day with practicing yoga. It is a good idea to start at least 15 minutes before taking your breakfast.

Prior to this, sit quietly for 10 minutes. This will allow your body to get into the relaxed mode.

In the morning before you take your breakfast, be sure to spend time in stretching your muscles.

# 1 Virabhadrasana (The Warrior Pose) 1, 2 and 3

Through Virabhadrasana an individual will be able to enhance their weight gain but it also offers several other benefits.

It serves to increase the flexibility of the upper and lower body and it stimulates the abdominal organs and abdominal muscles. Virabhadrasana is known to stimulate the digestive system and it also provides relief from constipation.

What’s more, in the event of an individual suffering from depression or insomnia, this yoga posture is a proven healer that can be used to relieve the individual from the nerve related symptoms. Through Vriharabhadrasana, various issues related to the spine can be remedied and breathing problems can be dealt with.

Based upon the needs of an individual, this yoga posture can be modified.

However, it is important to have a perfect understanding of the main posture as well as the alterations. The things that need to be kept in mind are the individual’s condition and flexibility.

# 2 Savasana (The Corpse Pose)

In savasana, often called the corpse pose, you lie quietly on your back, usually on the floor, covering yourself with a blanket, while you focus on your breathing. This pose allows your body to rest and it gives your mind a chance to relax as well. The pose also allows you to meditate and calm your thoughts.

# 3 Sarvangasana (Shoulder Stand)

Stand on all fours with your arms straight and your hands slightly apart.

Stretch your head backwards until your head touches the floor. This process automatically induces a stretch in the spine.

Lie flat on your stomach.

If you’ve mastered the inverted pose, then lift your hips and shoulders off the floor, supporting them with your elbows, palms, and chest. Don’t rest your head on the floor.

Press your forearms and hands firmly against the floor, shifting as much weight onto your elbows and palms as is comfortable.

Lift your chin slightly upwards.

Keep your legs relaxed, but firm (straight or bent).

Stay in this position to gain significant weight.

# 4 Supta Baddha Konasana (Reclining-Bound-Angle-Pose)

This pose can be done either lying down or seated on a yoga mat or on the floor. The sitting variation is particularly recommended for people with injury or back pain.

Advantages of yoga in gaining weight: Supta Konasana is beneficial in improving the digestive system, improving the flow of blood and increasing appetite.

How to do:

With your back facing the floor, your knees should be bent and your heels should be in your groin.

Slowly straighten your legs and bring your toes on the floor.

Drag your torso towards your legs, as you keep your shoulder blades on the floor.

Stretch your arms above your head.

Inhale and stay in this position for about ten seconds.

Exhale and repeat the same for about 3-4 times.

# 5 Pawanmuktasana (Wind-Relieving Pose)

The Pawanmuktasana exercise improves digestion and intestinal disorders. They are effective in treating: indigestion, constipation, flatulence, and any gastric intestinal disorder. It is also effective in excess weight gain. It also increases the appetite and relieves the inherent weakness and exhaustion.

Stand upright in Natarajasana pose for 10-15 seconds; and then bend to the left and catch hold of your foot and balance on your right leg. Inhale slowly on this position and feel the tension in your lower abdomen, holding the pose for a few seconds and then exhale. Repeat as many as times as you can to your capacity.

Next, lie down in the prone position and press your abdomen to the ground while holding the prone position, inhale and exhale slowly and watch the abdomen rising up and falling down calmly. Then contort the body this way and that way ultimately to left and right. Hold the position for few seconds and then come back to the initial position. Exhale and then extend your arms and legs perpendicularly from the back.

Last of all lie on your belly still holding the prone position and contract the abdomen severely. And then lying on the left abdomen rapidly thrash your body. This is the Pawanmuktasana pose.

# 6 Bhujangasana (The Cobra Pose)

The cobra pose is a great pose to help you gain weight. It not only increase chest muscles and chest size, it is also important to note that it helps in digestion.

The cobra pose also benefits the circulatory system as it helps in the proper blood circulation.

First you have to lie on your stomach (as in stage 1 of Shavasana).

Then place your forehead on the mat.

You should place the palms of your hands over your chest.

You should stretch your hands over your head.

You should then rest your forehead on your forearms.

The next step would be to arch your back and breathe deeply. This posture helps in stimulation of the thyroid glands and in the movement of the diaphragm.

It also strengthens the tongue muscles.

# 7 Vajrasana (Diamond pose)

This asana is a bit easier for the body as the knees are not positioned on the floor. It also helps to relieve the knee pressure. The exercises include:

  • Press the folded right feet against the wall behind the body. The elbows should be positioned in the knees and the gaze should be down on thighs.
  • Place the hands on the floor by the hips and raise up the seat.
  • The entire body should be flat on the floor and hold the pose for 15 seconds.

# 8 Matsyasana ( The Fish Pose)

In this yoga posture, you remain on your back during the whole posture. The twist in this posture is that one leg remains bent and resting on the floor, while the other leg is bent and rested on your chest. Kneel down in front of the straight leg, clasp your hands behind the calf of the other leg, and gently pull the knee closer to your chest. Twist the chest and release it.

This posture can help in weight gain because it ensures the maximum stretching of the abdominal muscles and abdominal organs. It relaxes the stomach muscles and increases the ability to take in food. This in turn results in weight gain. The minimum benefit of this posture is that it enlarges the intestine and helps in the lubrication of the intestines. This in turn prevents bloating and helps in weight gain.

# 9 Dhanurasana (Bow Pose)

The dhanurasana is a great asana to improve digestion, digestion will improve because the body will allow time to process food and flush out toxins.

The asana stretches the spine and tones the abdominal muscles which are very helpful for enhancement of digestion. It also helps in relieving gas and constipation issues. This is really important in case of all yoga practitioners.

Pregnant women who practice this asana will find amazing relief from the back ache that they often experience during late months.

How to Do Dhanurasana (Bow Pose)

Lie down on the floor.

Bend your knees and hands keeping them straight.

Keep the Back Straight and Pull the Stomach

Holding both sides, stretch the neck.

Hold this posture for as long as you hold your breath.

This helps to gain weight as the backward bend stretches the stomach and makes you feel fuller.

# 10 Chakrasana or Urdhva Dhanurasana (Wheel Pose)

This asana will help you in gaining weight and also increase your overall physical strength as well as flexibility. It is one of the most important yoga asana for weight gain and it has many other health benefits as well.

{1}. While performing this asana try to keep the hands stretched above in the air. The arms should be straight and palms should face up. Keep the heels touching the ground. Stretch your hands upward while placing the body into a position in which it looks like a wheel. Now hold this position and the body should be parallel to the ground.
{2}. The duration this asana can be held will depend on the person performing this asana.
{3}. In order to gain weight, perform this asana for at least 15 minutes without sweating or any feeling of being exhausted.
{4}. In order to make your body Gain weight, perform this asana at least twice a day.

# 11 Surya Namaskar Sequences (Sun Salutations)

Surya Namaskar (Sun Salutations) is an ancient, complete exercise program. It is derived from the Yoga Sutras of Patanjali. Sun Salutations are a powerful sequence of 12 breaths, along with movements, that build energy and tone your body physically, spiritually, and mentally. It is said to be one of the most beneficial movements for the body and mind.

A basic sequence includes 3 different movements warm-up, upward, and downward. The warm-up movement is a standing pose that consists of breath-synchronized movements. There are three to five different poses in each upward and downward sequence.

Basic Cool-down Sequence

# 12 Pranayama for Weight Gain

The following breathing exercises will help you to gain weight. Try practicing them right in your house or workplace for one or two minutes each every day. Practice them to gain optimum abdominal and chest strength and to improve perspiration.

For all the breathing practices you need to be in the “Recaka or Expand” breath. Try not to be in the “Kumbaka or Contract” breath. The Kumbaka breath is the type of breath we use when we are getting ready to blow up a balloon or suck air into a straw.

Practicing the Pranayama for gaining weight will give the added effects of reducing stress, improving health and well being as well as burning fat. You can practice the Pranayama for weight gain for a few minutes daily and then transition into the “Lighten Up for Success” Pranayama to keep the fat from returning.


Yoga isn’t only going to make you feel physically good, but it also promotes a “take it easy” lifestyle, which is going to help you keep your fit. If you’re happy in your life, you’re probably going to be more likely to keep in shape.

While you cannot expect instant weight gain, yoga will definitely contribute to losing unwanted weight. You’re going to become a more balanced person, and you’re going to learn how to get fitter.

Remember to always listen to your body and keep in mind that yoga will help you discover your potential as a person and will enhance your life in many ways. Yoga is about being happy.