Yoga is one of the most effective methods of keeping ourselves fit and healthy naturally. Today, the focus for most is on losing weight with different diets, workout plans, and lifestyle changes. But, the fact is that being underweight is as difficult as being overweight.
A person is considered underweight if his/her BMI is less than 18.5. Being underweight is linked to various health problems like weakened immunity, decreased muscle strength, etc. If you’ve tried everything and cannot gain weight, you must try some yoga asanas we’ve mentioned below.
Although there are several yoga asanas for weight gain, like Vajrasana, Matsyasana, Sarvangasana, etc., the most effective among them is Chaturanga or the four-limbed staff pose. According to Baumgardner, the most beneficial pose for gaining muscle strength is Chaturanga, a flowing movement from a high plank to a low tricep pushup. When done correctly, Chaturanga works best for triceps, biceps, shoulders, and core.
Just like exercise can help you lose weight, it can also help you gain it. You can try doing pushups, which are simple and help you build muscle in the shoulders and arms. Pull-up is another simple exercise to build arm and shoulder muscles. A great weight gain exercise for female at home is squats that will help build muscles in the legs and butt. Another exercise for toning up leg and butt muscles is lunges that can be done anywhere.
Apart from these weight-gaining exercises, there are some exercises that you must avoid as they are meant for burning fat. These include cardio and aerobic exercises. You can, however, practice these exercises in moderation as they will enable you to build definition.
According to a famous yoga guru, Baba Ramdev, Surya namaskar is one of the most useful yoga to gain weight. If an individual practices about 25 sets of this Asana daily, then he/she is most likely to see the results instantly. He has claimed that an individual can gain about 10-12 kgs in a month without using any supplements. According to him, you must begin your day with Surya Namaskar, followed by pranayamas.
Apart from this, Surya Namaskar is the ‘ultimate asana’ for strengthening your muscles and reducing sugar levels. It also improves metabolism and blood circulation in the body.
Yes, just like exercises help lose weight, they also help gain weight. It is one of the most effective ways to bulk up. In order to gain weight, your goal must be to build up more muscle density.
Several exercises that might help you gain weight include; lunges, bench press, squats, pushups, etc. All these exercises will help you to bulk up and gain muscle strength. In addition to exercising, you must also take high protein foods like eggs, meat, etc., to gain weight.
You will be considered underweight if your BMI is less than 18.5. Being underweight is not a good sign for you as it can lead to a weakened immune system, feelings of tiredness, and fragile bones.
It can also lead to nutritional deficiencies. If you are underweight, it means that you are not taking a balanced diet, which can lead to the lack of nutrients required by your body to function normally. Calcium, for instance, is important for our body, and if you’re not getting enough calcium, it might lead to osteoporosis, a fragile bone disease.
Yoga is an effective way to gain weight. Although it does not directly lead to increased weight, it helps boost our muscle strength. Yoga styles like Ashtanga and Vinyasa are known to increase muscle strength.
Yoga deals with stress, metabolism, lack of appetite, and digestive issues. It helps in overcoming these problems and in stabilizing your weight. All this is done by enhancing your blood circulation, improving nutrient absorption, strengthening the muscles, and improving stamina. In addition to this, you must take a diet high enough in calories to gain weight.
Now let’s explore all the yoga poses which can help one to gain weight naturally.
Yoga works particularly towards maintaining your metabolism. Therefore, you must practice these asanas if you want to bring a change in your thin body frame.
- Dhanurasana (Bow Pose)
Dhanurasana is a yoga for weight gain that has been named after the body shape it takes while performing it. Dhanu means bow, while Asana means posture. It mainly strengthens the back and abdominal muscles and adds flexibility to the back.
Steps:
- Lie down on your stomach, with feet apart and hands on the side.
- Slowly fold your knees and hold the ankles with your hands.
- Breathe in and pull up your chest and legs while looking straight.
- Hold the posture for 15-20 seconds, then exhale and relax while bringing the chest and legs to the ground.
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- Bhujangasana (Cobra Pose)
Bhujangasana has been derived from “bhujanga”, meaning snake or cobra, and “Asana”, meaning pose. Bhujangasana opens up the shoulders, improves flexibility, tones the abdomen, and reduces stress and fatigue.
Steps:
- Lie down on your stomach with resting your forehead on the ground.
- Join your legs and feet and place your hands in a way that palms touch the ground under the shoulders.
- Take a deep breath and lift your head and chest.
- Bend your head backward and pull the torso back with the support of your hands
- Maintain the pose till you take 4-5 even breaths.
- Breathe out and bring your body back to the ground.
- Repeat this posture 4-5 times
- Vajrasana (Diamond/ Thunderbolt Pose)
Vajrasana or diamond-shaped pose is the one you can try easily and gain several benefits. This Asana improves blood circulation, digestion, flexibility and prevents certain rheumatic diseases. In addition, it is a great yoga to gain weight for female at home.
Steps:
- Sit with your legs folded in a kneeling position. Keep the hips on your heels while touching your toes with each other.
- In the case of a beginner, you can keep a cushion under your feet to prevent ankle pain.
- Sit comfortably while keeping your head, back, and neck straight. Place your palms on your thighs.
- Hold this posture for 15 minutes and take deep breaths.
- Exhale and relax the body.
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- Sarvangasana (Shoulder Stand)
Sarvangasana or shoulder stand is an inverted Asana, where the whole body is balanced on the shoulders. It stimulates the thyroid and parathyroid glands, improves digestion, and strengthens the shoulder and arms.
Steps:
- Lie down on your back with hands at each side.
- Slowly lift your legs, buttocks, and back while supporting the back on your hands.
- Bring your elbows close to each other and continue straightening your legs and spine by pressing the elbows towards the ground.
- Raise your legs as high as possible and keep the legs firm for about 30-60 seconds.
- Then, slowly lower down knees, bring your hands to the ground, and finally your complete body. Relax the body for about 60 seconds.
- Matsyasana (Fish Pose)
Matsyasana, or the fish pose, is a back-bending pose that allows the body to float when carried out in the water. This Asana tones the parathyroid, pineal, and pituitary gland, stretch the chest and relieves respiratory disorders.
Steps:
- Lie on your back while keeping your feet together and hands underneath the hips with palms facing down.
- Bring your elbows close to each other and raise your head and chest.
- While lifting the chest, bend your head backward and touch it to the ground.
- Keep the posture for as long as you can and take deep breaths.
- Now, bring the head up, lower the chest and bring your hands back and relax.
- Pavanamuktasana (Wind Relieving Pose)
Pavanamuktasana is a yoga posture suitable for beginners to advanced practitioners. This Asana is among the yoga for increasing weight, massaging the abdominal organs, and releasing tension in the back and belly area.
Steps:
- Lie down on your back while keeping your legs together.
- While exhaling, bring your right knee towards your chest and press the thigh with hands clasped.
- Breathe in and while exhaling, lift your head and touch your knee to the chin.
- Hold the posture while breathing in and out.
- Tighten the grip and increase the pressure on your chest.
- As you inhale, come back and relax.
- Repeat the pose with another leg and do it 3-5 times and relax.
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- Savasana (Corpse Pose)
Shavasana, or the corpse pose, is the one that is used for relaxing the body at the end of a session. This Asana brings a deep meditative state of rest that relieves stress and helps repair cells and tissues. It is known to reduce blood pressure and Vata dosha in the body. It is an excellent yoga for weight gain.
Steps:
- Lie down flat without any cushions or props.
- Close your eyes, keep your legs comfortable and knees relaxed.
- Place your arms sideways apart from your body with your palms facing upwards.
- Pay attention to your different body parts and relax them one by one.
- Keep breathing and surrender your whole body to the floor.
- Keep the posture for about 10-20 minutes, then roll onto your right side for a minute and get up while keeping your eyes closed.
- Take a few deep breaths and then open your eyes slowly.
Although these were some of the asanas that will help you gain weight and muscle strength, make sure to practice them under the supervision of a trainer. Also, these exercises must be supported with a nutrient-rich diet.
