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Yoga For Weight Gain – 13 Key Poses For Muscle Growth

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Yoga For Weight Gain

Yoga for weight gain has been a lesser-known aspect of this ancient practice, often overshadowed by its reputation for weight loss and flexibility. Nonetheless, a whole lot of benefits that one can achieve through yoga go beyond the shedding of belly fat. Yoga can be used as the perfect workout regimen for those who are looking to put on some muscle, gain some weight, and build the muscles that they want.

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Here we’ll consider 13 potent poses of yoga for weight gain which may help you to start your successful way of putting on weight, on getting a powerful and as well as balanced body.

Here Are The Best Yoga For Weight Gain

Yoga For Weight Gain

Tadasana (Mountain Pose)

Mountain pose or Tadasana which is also known as the base pose of many yoga poses happens to be the best starting point one may have for their yoga routine aimed at weight gain. This garlic progression, or standing pose will, in turn, correct your posture, enhance the toning of your core, and create a solid ground for the realization of the whole practice. Through rising, straightening your spine and taking deep breaths, you will already reprogram yourself to execute the poses when to gain weight.

How to do it: With your feet together or hip-width apart, stand up straight or place your hands on your thighs. Be aware of your body. Become aware by straightening your spine, relaxing your shoulders, and extending your arms above your head. Find your balance by putting pressure on the feet on the floor and taking deep breaths.

Vrikshasana (Tree Pose)

In Vrikshasana or Tree Pose, you stand on a single leg while stretching the other leg to the side and drawing your pelvis forward, thereby putting pressure on your leg muscles and core. If you apply the same technique by putting your weight on one leg and then lifting the other leg, it will make you more stable and help in strengthening your leg muscles, which can lead to a healthy weight gain.

How to do it: Start in Tadasana, then shift your weight to one leg. Lift the opposite foot and place the sole against your inner thigh, calf, or ankle. Bring your hands together in a prayer position at your chest and balance.

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Bhujangasana (Cobra Pose)

Cobra position, also known as Bhujangasana, is a backbend that assists in the expansion of the chest and the strengthening of the upper back muscles. This pose deals with your posture as well as with the strengthening of the upper body muscles, whereas the growth of muscles and the weight gain depend on these two factors.

How to do it: Spread your arms, keeping your palms under your shoulders. Inhale, straighten your arms, and elevate your chest upwards, making sure that the rest of your body remains anchored. Squeeze your shoulders back and engage your back muscles.

Dhanurasana (Bow Pose)

Dhanurasana, also known as Bow pose, is a full-body stretch with the back, arms, and legs as the primary muscle groups being worked on. Continual execution of this pose can be a great help to you in the improvement of your strength and appetite, therefore, it should be considered as an important part of your yoga for weight gain routine.

How to do it: Have your stomach down, bend your legs, and extend your hands to draw your ankles. Take in a breath and raise your chest and thighs off of the floor at the same time as you pull your ankles closer to you. Be on the abdomen, arch back well and look towards the front.

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Pavanamuktasana (Wind-Relieving Pose)

Pavanamuktasana is the Wind-Relieving Pose, which through its anterior abdominal massage improves digestion. In addition to hugging the knees to the chest, this restorative posture promotes a gentle stimulation of the digestive system and may avert gas or bloating. It pulls the muscles of the lower back which is why this asana is also a good exercise for those who want to gain weight by maintaining a healthy, balanced diet.

How to do it: Start with lying on your back with your legs straightened out. Bend both knees and draw them up to your chest, placing them in a manner that they touch your belly. Keep your arms on the floor during this period, inhaling and exhaling for some minutes. You can also do this pose one leg at a time. This pose is especially useful for athletes who have had knee injuries.

Setu Bandhasana (Bridge Pose)

Setu Bandhasana also referred to as the Bridge Pose, is effective in working the muscles of the lower back, as well as the buttocks and the thighs. This pose is good for those who want to get some muscle for the source of strength in their lower body.

How to do it: Be in a position where you lie on your back, and your knees should be bent and feet should be hip-width apart. Put your hips up, and press into the heels and toes to balance your shoulders. Keep your chin angled away from your chest and hold the posture.

Matsyasana (Fish Pose)

Matsyasana, often called Fish Pose, is a pose that unfolds the chest and lengthens the neck muscles. Poses such as these stimulate digestion and, as a result, they also activate the thyroid glands that are responsible for metabolism – which will help to gain back weight.

How to do it: Lie on your back with your legs fully stretched and hands by each side. Lower your body with the help of your arms by placing your palms on the ground, and arch your chest upward. Slowly tilt your head backwards and raise your heart. Listen to the given audio and practice speaking to fluently improve your pronunciation and intonation.

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Balasana (Child’s Pose)

Balasana, also known as the Child’s Pose, is one of the most basic but powerful yoga for weight gain that helps in reducing stress and inducing mental calmness. Stress may act as a hindrance to weight gain, hence people can take normal ways to relax like Balasana.

How to do it: Be in a kneeling position and sit backwards on your heels. Make the arms extend forward. Support your forehead against the ground and let your whole body become loose. Eyes closed, take deep breaths and hold the pose.

Ardha Chandrasana (Half Moon Pose)

One of the poses which requires balancing is Ardha Chandrasana or the Half Moon Pose which strengthens the muscles of the leg and the core. This pose can be a technique you will use as a basis for strength training for more complicated weight-gaining exercises while increasing your coordination.

How to do it: Begin with Tadasana and backwards step one foot. Put a hand on the floor or a solid block and lift one of the back legs, at the same time straighten the other leg. Balance lengthening your arm in front of your chest and your raised leg being parallel to the floor.

Ustrasana (Camel Pose)

Ustrasana or the Camel Pose is a back bend that aims at stretching the frontline of the body like the chest, abdomen, and thighs. This pose can induce digestion and would probably award you with an appetite.

How to do it: Go into position kneeling with your knees hip-width apart and toes tucked. Reach back to hold your heels, you can initiate the movement with your legs and as you do that, just lengthen and lift your sternum and ribs. Don’t bring your neck forward, keep a gazing point towards the ceiling.

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Baddha Konasana (Butterfly Pose)

Baddha Konasana, also known as the Butterfly position one of the best poses of yoga for weight gain, is a static pose that involves sitting on the floor with legs wide open. This pose immediately works on the hip and groin area which are closely intertwined with the lower back. This posture may be successful with those women who want to get weight in their bottom body and stretch and strengthen the muscles in their buttock region.

How to do it: Sit with your legs apart, bend your knees and put the bottom of your feet together (image courtesy: Feel your feet and ankles, and softly press your knees against the mat. Bend over to your toes and make sure your spine is straight. Keep a well-aligned tall posture while taking deep breaths.

Sarvangasana (Shoulder Stand)

Sahvangasana, or UrdhvaDhanurasana, is an involution position that helps stimulate blood circulation to the thyroid and parathyroid glands. Through this process glucose and fats are stored in the muscle and body tissues that help to control metabolism and gain healthy weight.

How to do it: Lie down on your back. Raise your legs and place your hands under your lumbar region for better support. Increase the length of your legs overhead and stand on your shoulders to maintain your balance. Make sure your back remains straight and your abdominal muscles are firm.

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Halasana (Plough Pose)

Halasana is an extension of Sarvangasana which itself already helps the thyroid gland. The poses of the plough contribute further to its stimulation. This pose works in two directions, on the side body while stretching the spine and at the same time can be effective for building core strength.

How to do it: From hand-stand posture, lower your legs back to your head and keep them straight. Go down on your toes and try to stretch your feet as far as you can behind you. Place your hands under the lower part of the spine to support it and keep your body straight along the line. Feel free to lay your arms flat, if desired.


Yoga for weight gain may not be the first thing that comes to mind when we think of this ancient practice, but it can be a powerful tool for those looking to increase their body weight and build muscle mass healthily. These 13 yoga poses are all you need to work out different muscles, stimulate digestion, and improve your metabolism. This may be the thing you are looking for to be successful in your weight gain journey. Practising yoga for weight gain is best done with additional meal planning and strength training for a more holistic and effective exercise. Yoga is a transformational practice that can be adapted to any person and any goal by embracing its priceless holistic nature.

Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.

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Mohd Aasif Ahmad

Mohd Aasif Ahmad

Passionate health scriber with an ability to simplify complex medical topics. Dedicated to providing readers with accurate and actionable information for better well-being. Aspiring individuals to make informed decisions about their health. With a wealth of experience in fitness writing, I strive to deliver accurate and practical information.

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