22 Yoga Poses & Asanas for Weight Gain

While yoga is mostly seen as a remedy for weight loss, a lesser-known fact reveals that these asanas can also contribute to weight gain. In addition, it helps address problems related to poor metabolism, digestion issues, and lack of appetite.

Are you planning to get help from yoga poses for weight gain? Check out these 22 simple yet effective asanas for weight gain.

There are several ways to use yoga for weight gain, primarily to build muscle mass and improve general well-being. Although yoga is generally associated with flexibility, balance, and mental health, some styles and poses can be considerably helpful in growing muscles. 

This can help you gain muscle mass, increasing your overall body weight. Additionally, it reduces stress, which positively affects healthy eating habits and a healthy body weight gain due to engaging in this activity. However, if necessary, yoga should be combined with a diet rich in calories but dense in nutrients for the best outcomes and other types of strength training.

You can choose the suitable yoga asanas for your practice with the following list:

1. Chakrasana (Wheel Pose)

You can start by lying down on your back and placing your hands behind your shoulders. Then, taking support from your palms and feet, slowly raise your body, doing an arch. Hold the position and concentrate on breathing.    

Gently lower your body once you are unable to stay in the pose. This asana is good for blood circulation while enhancing the flexibility of your spine. It also strengthens your body parts and balances the hormones.

2. Dhanurasana (Bow Pose)

You can start by lying on your stomach while keeping your feet apart. Then, it would help to fold your knees while taking your hands behind and catching your ankles. Next, pull your legs up towards the back while lifting your chest and looking straight ahead. 

As another effective yoga mudra for weight gain, this asana enables you to strengthen your back and abdominal muscles. It also massages your thyroid gland and improves your digestion.

3. Bhujangasana (Cobra Pose)

You can start by lying flat on your stomach, legs stretched out, and feet facing down. Your elbows should be on your sides while your palms flat on the surface. Then, while taking a deep breath, lift your chest and abdomen, placing the entire body weight on your palms. 

Your navel should touch the floor. Slowly release the breath and come back to your starting position. This is one of the standard yoga asanas for weight gain and improving digestion, metabolism, and oxygen circulation in the body.

4. Vajrasana (Diamond/ Thunderbolt Pose)

You will need a yoga mat for this yoga asana. Start by placing your thighs on your calf muscle while pointing your toes out behind you. Next, concentrate on deep breathing while placing your hands on the thighs, and make sure that your back and neck are erect. 

Hold this position for 5-10 minutes before stretching out and relaxing. This yoga pose for weight gain improves metabolism by removing constipation and increasing appetite.

5. Sarvangasana (Shoulder Stand)

For this asana, lie down with your legs together, keeping your hands by the side. Then, while inhaling a deep breath, start lifting your hips and then your legs. Keep your legs initially at a 30° angle and then a 90° angle while taking support from your hands-on lower back. 

Hold this position for at least 30-60 seconds. Apart from contributing to blood circulation, this asana removes indigestion and constipation issues while improving spine flexibility.

6. Matsyasana (Fish Pose)

You can start by lying on your back while keeping your feet and hands together alongside your body. Now, slowly lift your body and curve the back till the head touches the ground. Keep inhaling and exhaling while holding the position for a few seconds, then return to your starting position. 

It is often considered the best yoga pose for weight gain because it improves the functioning of the digestive, reproductive, and cardiovascular systems and enhances nutrient absorption in the body.

7. Pavanamuktasana (Wind Relieving Pose)

For this pose, lie down on your back and start lifting your legs and bending your knees. First, lift your upper body till your thighs touch the stomach. Next, hug your knees and hold this pose for 20-30 seconds. 

It is considered an effective yoga asana for females who want to gain weight because it addresses menstrual problems. It also strengthens lower back muscles and reduces digestion issues such as acidity, indigestion, constipation, and flatulence.

8. Savasana (Corpse Pose)

For this simple yoga pose, lie down on your back, keeping your legs separated. Keep your legs close to the body but not connected to the torso. Start relaxing your body and face muscles, and breathe in and out evenly. 

Stay in this position for at least 5-10 minutes. This asana mainly rejuvenates your body and mind while shifting its attention to the inner self. It lowers blood pressure, depression, and fatigue.

9. Supta Badhakonasana (Reclining Butterfly Pose)

Start by sitting straight on your yoga mat and folding your knees. Now, press the soles of your feet together, take support of the hands, and start leaning on your back. Keep your hands beside you and continue until your back is resting on the yoga mat. 

Next, put your hands above your head in a prayer position and keep inhaling deeply. This yoga asana helps relieve stress and depression by acquiring control over the body and mind.

10. Utkatasana (Chair Pose)

For this yoga asana, start standing with your feet together and your arms to your sides. Next, lift your arms above your head, point your finger to the sky, and keep them close to your ears. Start bending your knees to get into a partial squat position, keeping knees and thighs parallel. 

Next, move your hips back like you are sitting in a chair. Now, slightly lean your upper body forward and reach through your fingers. This is one of the most effective yoga poses for gaining weight if you plan to boost muscle strength and size in your thighs, hamstrings, and glutes.

11. Urdhva Mukha Svanasana (Upward-facing Dog Pose)

Start by lying face down with arms bent and palms flat on the floor. While pressing your palms on the floor, lift your torso and engage the glutes and hamstrings. Then, taking support from your extended hands, lift the torso higher while bringing your thighs off the floor. 

Finally, tilt your head back to look up at the ceiling. This yoga asana for weight gain strengthens your spine, arms, and wrists. Furthermore, it stimulates abdominal organs and stretches your lungs, chest, and shoulders.

12. Chaturanga (Four-limbed Staff Pose)

It would help to start this yoga asana in the traditional high plank pose, engaging your core and glutes and bending the elbows. Then, start hovering over the floor with your upper body and legs, lifting about 2-3 inches off the floor. 

Then, look slightly forward while opening up your chest and upper back. Hold this position for about 10-30 seconds. When done correctly, this yoga asana helps strengthen your core, biceps, triceps, shoulders, quads, and glutes.

13. Virabhadrasana II (Warrior II Pose)

Stand on the ground, keeping your feet about 4-5 feet apart, and start extending your arms on both sides. Next, turn your right foot so it faces the short end of your mat, and make sure that your front heel aligns with the centre of your back instep. 

Then, bend your front leg in a lunge position with the knees above the ankle. Next, turn your head to the right and hold the pose for 30 seconds. This asana is an effective yoga pose for beginners to gain weight since it strengthens your inner legs with an effective workout.

14. Virabhadrasana III (Warrior III Pose)

Start in a lunge position on the ground by bending the forward leg and straight back leg. Lift your arms above the head while looking forward. Now, lower your arms and keep them together to touch the palms in a prayer position. Next, straighten your bent knee and lean forward until the back leg is off the floor. 

Reach the arms forward, keeping your gaze down. Keep balancing with your back leg and maintain the position for at least 30 seconds. This position effectively strengthens your core, quads, and glutes, which contribute to your future weight gain.

15. Kapal Bhati Pranayama

Sit comfortably on the ground with your spine erect, and keep your palms on the knees. As you inhale, pull your navel back towards the spine and continue as much as possible while being comfortable. As you exhale, slowly relax your navel and abdomen. 

Take 20 such breaths to complete one round of this asana. This asana improves your metabolism and stimulates the abdominal organs. In addition, it improves the digestive tract and nutrient absorption.

16. Tadasana (Mountain Pose)

Tadasana, or Mountain Pose, is a simple standing pose that forms the foundation for many other yoga poses. To perform Tadasana, stand with your feet together or hip-width apart, with your weight evenly distributed on both feet. 

Engage your thigh muscles, draw in your belly slightly to engage your core, and elongate your spine by imagining a string pulling the top of your head upwards. Keep your shoulders relaxed and rolled back and your arms resting by your sides. This pose helps improve posture and balance and aids in weight gain.

17. Setu Bandhasana (Bridge Pose)

Setu Bandhasana, or Bridge Pose, is a backbend that strengthens the spine, chest, and neck while stimulating the abdominal organs. Lie on your back, bend your knees with your feet flat on the floor, and lift your hips towards the ceiling while pressing your arms into the floor. 

This pose improves digestion and promotes better functioning of the thyroid gland, which can help regulate metabolism and support weight gain. Regular practice of Bridge Pose can also help relieve back pain and improve your posture.

18. Vrikshasana (Tree Pose)

Vrikshasana, or Tree Pose, is a balancing pose that strengthens your legs and core. Stronger muscles can enhance your metabolism and improve your overall body strength, making it easier to support additional weight. 

Stand on one leg, place the opposite foot on the inner thigh or calf of the standing leg, and bring your hands together in a prayer position or raise them overhead. This pose promotes concentration and mental focus, helping you stay committed to your weight gain goals.

19. Balasana (Child Pose)

Balasana, or Child' Pose, is a resting pose that gently stretches the back and relaxes the body. This pose can help reduce stress and improve digestion, both of which are important for healthy weight gain. 

Kneel on the floor, sit back on your heels, and extend your arms forward while resting your forehead on the mat. Relaxing in Balasana can help your body recover and assimilate nutrients more effectively, supporting your weight gain efforts.

20. Surya Namaskar

Surya Namaskar, or Sun Salutation, is a dynamic sequence of twelve yoga poses performed in a flow. This routine helps maintain flexibility, build muscle strength, and boost metabolism. Performing Sun Salutations increases appetite and ensures better digestion, which is crucial for healthy weight gain. 

Start with Tadasana and flow through forward bends, lunges, and plank poses, finishing with upward and downward-facing dog poses. This comprehensive workout can be a great start to your day, preparing your body to consume and utilise more calories.

21. Ardh Chandrasana (Half Moon Pose)

Ardha Chandrasana, or Half Moon Pose, is a balancing pose that strengthens the legs, stretches the hamstrings, and opens the chest. It enhances muscle strength and improves digestion by stimulating abdominal organs. 

Stand and bend forward, placing one hand on the ground while lifting the opposite leg and extending the other arm towards the ceiling. Incorporating Ardha Chandrasana into your routine can help improve your overall strength and balance, which are beneficial for weight gain.

22. Ustrasana (Camel Pose)

Ustrasana, or Camel Pose, is a deep backbend that opens the chest and shoulders while strengthening the back and legs. Kneel on the floor, place your hands on your lower back, and slowly lean back, reaching for your heels while pushing your hips forward. 

Drop your head back gently to open your throat and chest. This pose improves spinal flexibility, enhances digestion, and helps open the chest for better breathing and oxygen flow. Practising Camel Pose can support your weight gain journey by improving overall body function and metabolism.

By focusing on specific yoga poses and following some additional routines, you can healthily enhance your body mass. Here are some effective tips to keep in mind while performing yoga asanas for weight gain:

• Focus on Strength-Building Asanas: Prioritise asanas that build muscle strength, like Warrior Pose and Plank Pose. These postures help in increasing muscle mass and overall body strength.

• Maintain a Balanced Diet: Complement your yoga practice with a balanced diet rich in proteins, healthy fats, and complex carbohydrates. Foods like nuts, seeds, and avocados are particularly beneficial.

• Practice Regularly: Consistency is key. To see the best results, make sure to practice yoga regularly, ideally every day. Regular practice helps build muscle and improves metabolism.

• Incorporate Breathing Exercises: Breathing exercises, or Pranayama, can enhance your yoga practice. Techniques like Kapalbhati and Anulom Vilom improve digestion and stimulate appetite, aiding in weight gain.

• Stay Hydrated: Hydration is crucial for overall health and muscle growth. Drink plenty of water throughout the day to keep your body hydrated, which helps in better muscle recovery.

• Avoid Overexertion: While challenging your body is important, avoid overexertion. Listen to your body and take breaks when needed to prevent injuries and ensure steady progress.

• Ensure Proper Posture: Proper posture during asanas is crucial for muscle development and preventing injuries. Pay attention to your alignment and form to maximise the benefits of each pose.

You must combine your yoga practice with the right diet for weight gain. Here are some diet tips that will help you achieve your weight gain goals while practising yoga:

• Increase Calorie Intake: To gain weight, consume more calories than you burn. To increase caloric intake without eating unhealthy foods, focus on adding nutrient-dense foods to your diet.

• Eat More Frequently: Instead of sticking to three large meals, try eating five to six smaller meals throughout the day. This can help you consume more calories without feeling too full.

• Include Healthy Fats: Healthy fats are calorie-dense and can help you gain weight. Incorporate foods like avocados, nuts, seeds, and olive oil into your meals.

• Consume Protein-Rich Foods: Protein is essential for muscle growth and repair, which is important when you're practising yoga. Include protein-rich foods such as lean meats, eggs, dairy products, beans, and legumes in your diet.

• Choose Whole Grains: Whole grains are a great source of complex carbohydrates, which provide sustained energy for your yoga practice. Opt for brown rice, quinoa, whole wheat bread, and oats.

• Add Smoothies and Shakes: Smoothies and shakes can be an easy way to increase your calorie intake. Blend fruits, vegetables, yoghurt, and protein powder for a nutritious, calorie-dense drink.

Practising yoga can lead to overall muscle development and weight gain in various body parts. The following is the list of the body parts that are likely to gain weight through consistent yoga practice:

• Arms and Shoulders: Many weight gain yoga poses, such as Plank, Downward Dog, and Chaturanga, engage the arms and shoulders. These poses require you to support your body weight, leading to increased muscle strength and weight gain in these areas over time.
• Core Muscles: The core is a focal point in yoga practice. Poses like Boat Pose, Plank, and various twists engage the abdominal muscles, leading to a stronger and more defined core. As you build muscle in this region, you may notice weight gain around your midsection.
• Legs and Glutes: Several yoga poses, such as Warrior, Chair, and Bridge, work the legs and glutes extensively. These poses involve lunging, squatting, and lifting, which helps build muscle mass in the thighs, calves, and buttocks, resulting in significant weight gain in these areas.
• Back and Spine: Many weight-gain yoga practices emphasise back strength and flexibility. Poses like Cobra, Locust, and Camel strengthen the spine and lower back muscles, which can increase muscle mass and weight gain in the back region over time.
• Chest and Upper Body: Certain yoga poses, such as Upward Dog Pose and various arm balances, engage the chest muscles and upper body. Regular practice can lead to muscle development and weight gain in the chest area, contributing to a more toned and muscular upper body.

Underweight people with problematic digestion and metabolism should mainly practise these yoga asanas. Yoga asanas are effective for helping both beginners and experienced individuals who are trying to gain weight. However, practising these for a long time, particularly during illness or exhaustion, can cause severe health conditions.

People with injuries should avoid poses that might worsen their condition. Women should avoid heavy routines during menstrual periods to prevent discomfort. To prevent indigestion, avoid practising yoga immediately after a meal. 

Additionally, those with specific medical conditions or recovering from surgery should consult a healthcare professional before starting yoga for weight gain. While yoga can be beneficial, the above-mentioned individuals should be cautious while doing it.