Weight loss regimens are often discussed at workplaces, among friends and families, but not so much on weight gain. If you are someone looking to gain some pounds, it is important to develop healthy weight-gain goals by striking a balance between a nutritious diet and the right kind of exercise. This article discusses probably the most unorthodox yet beneficial way of gaining weight – Yoga! Read on to know how yoga asanas can help your weight gain journey.
Reasons why yoga can aid in weight gain
Yoga is not a weight-gaining exercise, as it primarily focuses on flexibility, balance, and mindfulness. However, some yoga poses can help support weight gain in certain ways. Here’s how:
- Improved digestion: Certain yoga poses, such as twists and forward bends, can help stimulate the digestive system and improve metabolism. This can increase your appetite, allowing you to consume more calories. It also leads to better absorption of nutrients, leading to weight gain.
- Strengthening muscles: Many yoga poses involve holding and strengthening your muscles. This can help you build muscle mass, which can contribute to weight gain.
- Improves mental and emotional health: Yoga can help reduce stress and anxiety, which can improve your overall mental and emotional well-being, making it easier for you to eat and gain weight.
- Increases mindfulness: Yoga can help increase mindfulness and help you be more aware of your eating habits and behaviours, allowing you to make positive changes that can help you gain weight.
Having said that, you must be watchful about where your calories come from. Yoga may improve your appetite, so make sure you eat a balanced diet comprising a mix of healthy carbs, proteins and fats.
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10 Yoga poses that may help in weight gain
The following yoga poses can help increase muscle mass and improve muscle health, and may aid in weight gain. In addition, most of them work on your abdomen, enhancing digestion and improving appetite.
1. Warrior I (Virabhadrasana I)
Benefits: Warrior I strengthens your glutes, legs, and the front of your hips and is a powerful pose for your upper body as well. It stretches your torso and strengthens the area around your shoulders. It improves balance, stability, and posture and increases flexibility in the hips and legs. In addition, it helps to increase muscle mass in the legs and arms and hence may help gain weight with yoga.
How to do it:
- Start in mountain pose (Tadasana) and step your left foot back into a lunge
- Square your hips and legs to the front of the mat, aligning your right knee over your right ankle
- Bend your right knee, keeping it directly above your ankle
- As you inhale, lift your arms overhead, reaching towards the sky
- Keep your arms straight, gaze forward and engage your core
- Hold the pose for 5-8 breaths and then release by lowering your arms and stepping your left foot back to meet your right
- Repeat on the other side
2. Warrior II (Virabhadrasana II)
Why it’s beneficial: This pose strengthens the shoulders, legs, hips, and core while stretching the hips, thighs, and chest. It helps to develop focus, stamina, and resilience.
How to do:
- From mountain pose (Tadasana), place your hands on hips and step your left foot a couple of feet back
- Place your left foot out to the left, and turn it in the same direction
- Bend your right knee to 90 degrees so that your thighs are nearly parallel to the ground
- As you inhale, turn your torso along the long side of the mat
- Reach both arms out to the sides, one in front of you and one behind you
- Turn to look at your right hand
- Hold for five breaths, release and repeat on the other side
3. Chair Pose (Utkatasana)
Benefits: The Chair Pose powerfully strengthens the muscles of your legs and arms. It also engages the strength of your legs, core, spine, and ankles. This yoga asana makes an excellent pose for increasing muscle mass and may support weight gain. This pose improves not only balance, stability, and posture but also your perseverance.
How to do it:
- Stand in mountain pose (Tadasana)
- Inhale and raise your arms with palms facing inward or join the palms
- Exhale and bend your knees so that your thighs are almost parallel to the floor
- Your knees should project over your feet, and your body will lean slightly forward
- Hold for 5-10 breaths
- To release the pose, straighten your knees with an inhale and release your arms with an exhale
4. Downward-Facing Dog (Adho Mukha Svanasana)
Benefits: This pose is great for stretching the hamstrings, calves, and back while strengthening the arms, shoulders, wrists, legs, and core. This asana also allows you to develop focus and concentration.
How to do it:
- Start on your hands and knees, bringing your hands slightly in front of your shoulders
- Exhale, lift your hips up and back, coming into an inverted V shape
- Straighten your arms and legs, keeping your hands and feet flat and firm on the mat
- Hold for 5-10 breaths
- Exhale as you lower yourself into a child’s pose
5. Plank Pose (Kumbhakasana)
Why it’s beneficial: The plank pose will build your abdominal strength. It also strengthens the arms, shoulders, wrists, and legs and can help improve posture and balance. This yoga pose also increases overall muscle endurance and may help gain weight.
How to do it:
- Start on your hands and knees
- Keep your shoulders directly over your hands and hips over your knees
- Step your feet back so that you are in a push-up position
- Keep your arms straight and hold the pose for 5-10 breaths, then release
6. Crow Pose (Bakasana)
Benefits: The crow pose strengthens the arms, wrists, core, and legs. It also stretches your glutes (buttocks) and the front of your thighs. The pose improves balance, stability, and posture and increases flexibility in the spine and hips.
Caution:
This is an advanced yoga pose, so it is best to get trained by an expert before practising this asana.
How to do it:
- Start in a squatting position, keeping your feet hip-width apart
- Place your hands in front of you
- Shift your weight forward, lifting your feet off the ground
- Balance on your hands, keeping your knees bent and your core engaged
- Hold for 5-10 breaths, then release
7. Cobra Pose (Bhujangasana)
Why it’s beneficial: Cobra pose strengthens the back muscles and improves posture while stretching the chest, shoulders, and abs. The yoga pose also helps improve muscles in the upper body, which may help gain weight. This pose can also help relieve lower back pain and improve flexibility in the spine.
How to do it:
- Lie on your stomach with your hands under your shoulders
- Inhale and press into your hands to lift your chest and head off the ground, keeping your elbows close to your sides
- Hold for five breaths
- Lower your head and arms with an exhale
8. Triangle Pose (Trikonasana)
Benefits: The triangle pose strengthens the legs, core, and back while stretching the hips, hamstrings, and spine. This pose can improve balance, stability, and posture and increase flexibility in the hips and legs.
How to do it:
- Stand straight with your legs apart
- Inhale and step your left foot back, extending both arms out to the sides
- Exhale, bend your right knee and reach your right hand towards your right ankle while extending your left arm towards the ceiling
- Hold for five breaths
- Come out of the pose with an inhale
- Repeat on the other side
9. Child’s pose (Balasana)
Why it’s beneficial: The child’s pose is extremely calming and helps relieve stress. It also improves posture by stretching the spine, hips and thighs and strengthens the back. Further, this asana can comfort you from pain, such as menstrual cramps.
How to do it:
- Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart
- Slowly lower your hips back towards your heels, keeping your arms extended forward
- Rest your forehead on the ground and relax your arms
- Hold the pose for 30 seconds to a minute, breathing deeply and releasing any tension in your body
- To come out of the pose, slowly push yourself back up to your hands and knees and then stand up
10. Corpse’s pose (Savasana)
Benefits: The corpse pose is a relaxation pose beneficial for both the mind and body. It reduces anxiety, relieves stress, improves sleep, increases blood circulation, and restores energy levels.
How to do it:
- Lie on your back keeping your arms by your sides, palms facing up
- Close your eyes, take a couple of deep breaths and feel your body relax with each exhale
- Let your legs fall open, and release any tension in your neck and jaw
- Keep breathing deeply and let your mind be still
- Stay in this pose for 5-10 minutes or as long as you need
These yoga poses can help increase muscle mass and strength over time with regular practice. However, it is important to warm up and stretch before attempting any new yoga poses, listen to your body, and avoid pushing yourself too hard. And always end your practice with relaxing poses such as Balasana and Savasana.
To conclude,
Yoga alone is not likely to result in significant weight gain. It is a form of exercise that can help improve flexibility, strength, balance, and overall fitness. Further, it can help improve muscle mass and appetite, which may lead to weight gain. However, this weight gain will not be significant.
In order to gain weight, a calorie surplus is needed, which can be achieved by increasing caloric intake and/or reducing energy expenditure through physical activity. Therefore, along with yoga, incorporating other forms of physical activity, such as cardio and strength training, along with a balanced diet, may be more effective for achieving weight gain goals.
Images: canva.com
