Yoga for weight gain: 7 best poses to gain kilos

If you thought yoga only helps one lose weight, you're wrong! Yoga can also help you gain weight. So if you're trying to gain some extra kilos, try doing these yoga poses for weight gain that will help you.
View All Images Yoga for weight gain
Best yoga poses for weight gain. Image courtesy: Freepik
Aayushi Gupta Updated: 7 Dec 2023, 10:53 am IST
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While yoga is commonly associated with weight loss, it’s worth noting that, when combined with a wholesome lifestyle and diet, yoga can also support weight gain. The consistent practice of various yoga poses plays a role in sustaining metabolism, balancing hormones, and building muscle mass. Moreover, yoga helps improve nutrient absorption, a crucial aspect of weight gain. Additionally, it fosters relaxation and enhances sleep quality, indirectly contributing to weight gain. Here are some effective yoga poses for weight gain you must try.

7 yoga poses for weight gain

These yoga poses can correct your posture and improve your overall strength. Health Shots got in touch with yoga and spiritual leader Himalayan Siddhaa Akshar to find the best yoga poses for weight gain.

1. Mountain pose (Tadasana)

This yoga pose enhances overall body posture, engages core muscles, and strengthens the legs. This can help in your weight gain journey. Here’s how to perform it:

  • Stand with your feet together, arms by your sides.
  • Distribute the weight evenly on both feet.
  • Lift and spread toes, then place them back down.
  • Engage the thigh muscles and lift the chest.
  • Reach your arms overhead, palms facing each other.
  • Hold the pose, focusing on deep breaths.

2. Downward-facing dog (Adho Mukha Svanasana)

This yoga pose strengthens the entire body, including the arms, shoulders, and core, fostering increased muscle mass and helping in weight gain. Here’s how to perform it:

  • Come into a tabletop position with your hands and knees on the mat.
  • Lift the hips toward the ceiling, straightening the legs.
  • Keep hands shoulder-width apart, and spread the fingers.
  • Press your heels towards the floor, lengthening the spine.
  • Engage the core muscles and relax the head between your arms.
  • Hold the pose as you breathe deeply.
yoga poses for weight gain
This yoga pose is very beneficial. image Courtesy: Shutterstock

3. Warrior II (Virabhadrasana II)

This pose engages multiple muscle groups, particularly in the legs and arms. This contributes to muscle development and an improved metabolism for effective weight gain. Here’s how to perform it:

  • Start in a mountain pose, with your feet shoulder-width apart.
  • Turn your right foot outward and your left foot slightly inward.
  • Bend the right knee directly over the right ankle.
  • Extend your arms parallel to the floor, palms facing down.
  • Gaze over the right fingertips, keeping the shoulders relaxed.
  • Hold the pose and don’t forget to breathe steadily while you perform this asana.

4. Bridge pose (Setu Bandhasana)

Bridge pose is good for weight gain because it targets the thighs, buttocks, and lower back, supporting muscle growth in these areas and enhancing overall body strength. Here’s how to perform it:

  • Lie on your back and bend your knees, feet hip-width apart.
  • Press your feet onto the floor and lift your hips toward the ceiling.
  • Clasp your hands under your body and straighten your arms.
  • Keep thighs parallel and roll your shoulders under.
  • Hold the pose as long as you’re comfortable in it.

5. Tree pose (Vrikshasana)

Tree pose enhances balance and stability, activating leg muscles and the core. This can help give your body a well-maintained physique. Here’s how to perform it:

  • Start in the mountain pose and shift weight to the left foot.
  • Lift the right foot and place the sole against the inner left thigh.
  • Bring your palms together at the chest or extend your arms overhead.
  • Find a focal point to aid balance.
  • Hold the pose and switch sides after a few breaths.
tree pose
Make vrikshasana a part of your yoga regimen. Image courtesy: Shutterstock

6. Chair pose (Utkatasana)

Activates the lower body, including the thighs and glutes, aiding in muscle building and calorie expenditure, which can be beneficial for those looking to gain weight healthily. Here’s how to perform it:

  • Stand with your feet together, arms by your sides.
  • Inhale and raise your arms overhead.
  • Exhale, bend your knees, and sit back as if sitting in a chair.
  • Keep weight in the heels and engage the core.
  • Hold the pose, breathing deeply.

7. Corpse pose (Savasana)

This yoga pose promotes relaxation and reduces stress, promoting better sleep and overall mental well-being. Quality sleep is crucial for a healthy weight gain process. It helps do so by regulating your hormones and supporting muscle recovery. Here’s how to perform it:

  • Lie on your back with your legs extended and arms by your sides.
  • Close your eyes and focus on deep, slow breaths.
  • Allow your body to completely relax.
  • Release tension from each body part, starting with the toes.
  • Stay in Savasana for at least 5-10 minutes.
Savasana or corpse pose
Savasana is a great yoga pose to improve focus. Image courtesy: Shutterstock

Perform these yoga poses regularly and maintain a healthy weight! While these yoga poses are very healthy, it is important to consult your healthcare provider before incorporating any changes in your lifestyle, especially if you suffer from an underlying medical condition.


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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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