Top 10 Proven Yoga poses for Weight Gain

 Yoga Exercises for Weight Gain

Dear Readers! You may have seen countless blogs on yoga poses for weight loss but today you will read about yoga poses for weight gains which are hardly discussed even demanded by a large segment of society. Before going ahead, let’s define what Yoga is; a holistic discipline originating from ancient India that encompasses a wide range of physical, mental, and spiritual practices aimed at achieving harmony and balance in the mind, body, and spirit. Different yoga poses are applied for various purposes. Today we are only discussing those yoga poses which are beneficial for weight gain. Let’s discuss one by one.

1. Bhujangasana (Cobra Pose):

Bhujangasana, commonly known as Cobra Pose, has a bundle of benefits. Derived from the Sanskrit words “bhujanga” (meaning “snake” or “cobra”) and “asana” (meaning “posture” or “seat”), this pose invites you to emulate the graceful yet powerful motion of a cobra and is considered as one of the yoga poses for weight gain.

Pose Basics

How to Practice Bhujangasana:

• Lie face-down on your mat, legs extended, and palms placed near your shoulders.
• Press your palms to the floor when inhale, and lift your chest off the ground. Keep your pelvis rooted.
• Elongate your neck, gaze forward, and maintain a gentle curve in your spine.

Hold this pose for several deep breaths.

Tips for Beginner:

Start with a gentle back bend, gradually increasing the lift of your chest.

Teacher Tips:

Encourage your students to focus on the heart-opening aspect of the pose.

Remind them to breathe steadily and avoid straining their neck.

Variations

Elbow Variation:

Instead of fully straightening your arms, keep your elbows bent. This reduces the intensity of the backbend.

Dynamic Cobra:

Inhale while you lift your chest, and exhale when you lower it back down. Repeat for a flowing movement.

Why We Love This Pose

Energetic Benefits:

Bhujangasana stimulates the heart chakra, promoting emotional balance and compassion.It invigorates the entire body, combating fatigue and lethargy.

Physical Benefits of Cobra Pose:

• Strengthens the back muscles, especially the erector spinae.
• Stretches the chest, shoulders, and abdomen.
• Improves spinal flexibility and posture.

2.Vajrasana (The Diamond Pose):

Vajrasana  is a simple yet powerful yoga posture. The asana offers numerous benefits for both body and mind.

How to Practice Vajrasana:

Starting Position:

• Kneel down on your mat, keeping your knees and feet together.
• Sit back on heels, while your spine remains straight.
• While facing downward, Place your palms on thighs,.

Breathing and Duration:

Breathe gently through your nostrils.

Hold this position for at least three minutes or longer if comfortable.

Benefits of Vajrasana:

Improved Digestion:

• Vajrasana enhances blood circulation in the lower abdomen, aiding digestion.
• It relieves excessive gas and stomach discomfort.
• Strengthened Nerves and Joints:
• Regular practice strengthens leg and thigh nerves.
• It keeps knee and ankle joints flexible, preventing rheumatic conditions.

Postural Alignment:

Vajrasana aligns the neck and spine effortlessly, allowing smooth energy flow through the nadis (energy channels) in the back.

Relief during Menstrual Pain:

The pose relaxes your hip region and the waist, providing relief from menstrual pain.

Base for Pranayama and Meditation:

Vajrasana serves as a foundational posture for pranayama (breathing exercises) and prepares the body for meditation.

Precautions:

Consult a Doctor:

If you have acute foot, ankle, or knee issues, consult a healthcare professional before practicing Vajrasana.

Individuals with slipped discs should also exercise caution.

Unique Aspects:

Vajrasana can be practiced after meals, aiding digestion.

Blood flow shifts from lower regions to upper parts (digestive system, lungs, and brain) during this pose.

3. Sarvangasana: Best Yoga pose for weight gain

In the realm of yoga, Sarvangasana, or the Shoulder Stand, holds a significant place due to its numerous health benefits. While it’s often touted for its ability to enhance flexibility, improve blood circulation, and alleviate stress, it might come as a surprise that this inverted yoga poses for weight gain when practiced regularly and mindfully

Yoga pose for Weight Gain and Sarvangasana:

The thyroid gland plays a crucial role in regulating metabolism, which directly impacts weight management. The thyroid gland secretes metabolism regulating hormones to ensure energy storage .  Any imbalance can lead to weight fluctuations, including difficulty gaining weight for some individuals

Practicing Sarvangasana ( A yoga pose for Weight Gain):

To reap the benefits of Sarvangasana for weight gain, it’s essential to practice it regularly and correctly.

Here’s a step-by-step guide to performing Sarvangasana:

• Lie on your back with your arms alongside your body and palms facing down.
• Inhale, and as you exhale, use your abdominal muscles to lift your legs off the floor, raising them vertically towards the ceiling.
• Support your lower back with your hands, and then continue to lift your hips off the ground, bringing your legs overhead until your toes touch the floor behind your head.
• Keep your elbows close together on the ground and your hands supporting your lower back.
• Hold the pose for 30 seconds to a few minutes, breathing deeply and steadily.
• To release, slowly lower your back and legs to the floor with control, one vertebra at a time.

4. Chakrasana (The Wheel Pose): A Dynamic Yoga pose for Weight Gain

Chakrasana, commonly known as the Wheel Pose, is a dynamic and invigorating yoga posture that offers a plethora of benefits beyond its reputation for enhancing flexibility and strength. While often associated with improving spinal health and boosting energy levels, Chakrasana (A yoga pose) can also play a supportive role in weight gain when practiced mindfully and consistently.

Practicing Chakrasana for Weight Gain:

Incorporating Chakrasana into your yoga practice can be a valuable addition for those aiming to gain weight in a healthy and balanced manner.

Here’s a step-by-step guide to performing Chakrasana:

• Lie on your back with your feet flat on the floor and knees bent, hip-width apart.
• Place your palms on the ground beside your head while bending your elbows ,with your fingers directed towards your shoulders.
• Press into your palms and feet as you lift your hips towards the ceiling.
• Lift your chest towards the sky while straightening your arms , allowing your spine to arch deeply.
• Keep your thighs and inner feet parallel, using leg muscles to support the backbend.

Hold the pose for a few breaths, then slowly lower down with control, releasing the spine back onto the mat.

5. Dhanurasana (The Bow Pose): Strengthening the Body and Promoting Weight Gain

Dhanurasana is a classic yoga pose for weight gain that embodies the grace and strength of a bow. While renowned for its ability to enhance flexibility and alleviate back pain, Dhanurasana can also play a supportive role in weight gain when practiced regularly.

Practicing Dhanurasana for Weight Gain:

• Lie down on your stomach with your arms alongside your body, palms facing up[Supination].
• Bend your knees and reach your hands back to clasp the outside of your ankles.
• Inhale deeply, and as you exhale, simultaneously raise/uplift your chest, thighs, and feet evenly off the ground, creating a bow shape with your body.
• Keep your gaze ahead and your shoulders relaxed away from your ears.
• Hold/lock up the pose for 15-30 seconds, breathing deeply and conformably.
• Exhale as you lazily release the pose, lowering your chest, thighs, and feet back to the ground.

It’s important to approach Dhanurasana with caution, especially if you’re novice to yoga or have any pre-existing health conditions.

6. Pavanamuktasana( the Wind-Relieving Pose):

It is a gentle yoga pose for weight gain that can be practiced by individuals of all levels, including beginners.

How to practice Pavanamuktasana:

Here’s a step-by-step guide to practicing Pavanamuktasana:

• Start by lying on your back:

Begin by lying down on your back on a yoga mat or any comfortable surface. Keep your legs expanded and your arms resting alongside your body, palms facing down.

• Bend your knees towards your chest:

As you exhale, gently curve your knees and bring them towards your chest. You can use your hands to manage your knees closer to your chest if needed.

• Interlace your fingers:

Once your knees are close to your chest, interlace your fingers around your shins, knees, or thighs, depending on your flexibility and comfort level. If it’s challenging to reach your legs, you can also hold onto your ankles or calves.

• Hug your knees towards your chest:

With your fingers interlaced, gently hug your knees towards your chest. Feel the gentle compression in your abdomen as you pull out knees closer.

• Keep your shoulders relaxed:

As you hold the pose, keep your shoulders relaxed and grounded on the mat. Avoid shrugging or tensing your shoulders. Allow your upper body to remain soft and relaxed.

• Stretching out your spine:

While hugging your knees towards your chest, focus on stretching out your spine. Feel the space between each vertebra as you elongate your back.

• Breathe deeply:

Once you’re comfortably in the pose, take deep, slow breaths. Inhale deeply through your nose, allowing your belly/abdomen to expand, and exhale slowly through your nose or mouth, releasing any tension or discomfort.

• Hold the pose:

Hold Pavanamuktasana for 15-30 seconds or longer, depending on your comfort level and flexibility. Focus on your breath and the

• Release the pose:

To release the pose, slowly release your grip on your legs and extend them back to the starting position, lying flat on the mat with your arms alongside your body.

• Rest:

After practicing Pavanamuktasana, take a moment to rest and relax in Savasana (Corpse Pose) for a few breaths, allowing your body to integrate the benefits of the pose.

Remember to practice Pavanamuktasana mindfully, listening to your body and respecting its limitations.

7. Matsyasana (the Fish Pose)

It is a rejuvenating yoga pose for weight gain that opens up the chest, stretches the throat, and strengthens the back muscles.

How to practice Matsyasana:

Here’s a step-by-step guide to practicing Matsyasana:

• Starting Position:

Begin by lying on your back (supine position) on comfortable surface or a yoga mat. Extend your legs straight out and place your arms alongside your body while your palms facing down. Take a few deep breaths.

• Preparation:

Bend your elbows and bring your hands under your buttocks while your palms facing down. Press forearms and elbows firmly into the ground. This will support your back and stabilize your posture during the pose.

• Inhale and Lift:

On an inhalation, press firmly into your forearms and elbows when you lift your chest and upper back off the yoga mat. Allow your head and neck to gently fall back towards the ground. Lift your chest as high as is comfortable.

• Arch your Back:

As you lift your chest, arch your back to deepen the stretch in your chest and throat. Imagine puffing up your chest like a proud fish. Keep your buttocks grounded on the mat to maintain stability and support in your lower body.

• Optional:

If you feel comfortable and your neck allows, you can tilt your head back and allow the crown of your head to rest lightly on the mat. This will intensify the stretch in your throat and neck. However, if this feels uncomfortable or causes strain in your neck, you can keep your head lifted or supported by your forearms.

• Open your Chest:

Allow your chest to expand fully. Focus on breathing deeply into your chest. Take slow, steady breaths as you hold the pose.

• Hold the Pose:

Hold Matsyasana for 15-30 seconds. Keep your breath steady and your awareness on the sensations in your body. Come out of the pose if you feel any discomfort and rest before trying again.

• Release:

To release the pose, exhale as you lower your chest and upper back down to the mat. Remove your hands from underneath your buttocks and extend your arms alongside your body with your palms facing up. Rest in Savasana (Corpse Pose) for moment and feel the outcomes of the pose on your body and mind.

• Rest:

After practicing Matsyasana, take a few moments to rest in Savasana. Check changes in your breath and energy level.

Remember to practice Matsyasana ( A yoga pose for weight gain) mindfully, listening to your body and respecting its limitations

8. The Corpse Pose or Savasana:A relaxing Yoga pose for weight gain

It is a deeply relaxing yoga posture that allows the body and mind to rejuvenate.

How to practice Savasana:

A step-by-step guide is given here to practicing Savasana for weight gain:

• Starting Position:

Begin by lying on your back (supine position) on a yoga mat or any comfortable surface. Extend your legs straight out and allow your feet to fall open . Now close your eyes gently.

• Relaxation:

Take a few moments to settle into the pose and relax your entire body. Your facial muscles soft, allow your shoulders to sink into the ground and release any tension in your jaw. Feel the weight of your body.

• Scan your Body:

Mentally check your body and notice any discomfort. Consciously release any tension you find, allowing each part of your body to become heavy and relaxed. Forget any thoughts or concerns, and simply be present in your body.

• Breath Awareness:

Bring your awareness to your breath. Notice the natural rhythm of your breath as it flows in and out of your body. Feel the gentle rise and fall of your chest and abdomen with each breath. Allow your breath to be smooth, steady, and effortless.

• Relaxation:

Continue to relax deeper into the pose with each exhale. Let go of any effort or control, and surrender completely to the present moment. Feel a sense of peace washing over you as you let go of all tension and resistance.

• Stay Present:

Remain in Savasana for 5-10 minutes. Stay present with your breath and body, allowing you to feel a deep state of relaxation and stillness. Gently bring your awareness back to your breath if your mind starts to wander.

• Coming Out of the Pose:

Begin to deepen your breath and slowly wiggle your fingers and toes, when you are ready to end the pose. Gradually awaken your body by gently stretching your arms overhead and rolling onto one side in a fetal position. Take a few breaths here before slowly sitting up.

• Transitioning:

From the fetal position, use your hands to push yourself up into a comfortable position. Keep your eyes closed and take a moment to notice how you feel after practicing Savasana. Reachout your hands to your heart center and bow your head in gratitude for the practice.

• Closing:

Take a few moments to acknowledge the benefits of Savasana and set an intention to carry the sense of relaxation and stillness with you off the mat and into the rest of your day. When you are ready, open your eyes and continue with your day, feeling refreshed and rejuvenated.

9. Chair Pose, or Utkatasana: An easy Yoga pose for weight gain

It strengthens the legs, tones the core, and improves balance and stability. Here’s a step-by-step guide to practicing Utkatasana:

• Starting Position:

Stand tall at the top of your mat with your feet together or hip-width apart. Keep your spine long and your shoulders relaxed. Take a few deep breaths.

• Chair Pose Setup:

On an inhale, raise your arms over your head with the palms facing each other. Keep your arms straight and shoulder-width apart.

• Bending Knees:

On an exhale, start bending your knees. Imagine that you were sitting back into a chair. Keep your knees aligned with your ankles and pointing in the direction as your toes. Imagine that your shins are pressing back as if against an invisible wall.

• Lower into the Pose:

Continue to lower your hips down towards the ground while keeping your chest lifted and your spine long. Try to bring your thighs as parallel to the floor as possible, but it’s okay if they don’t go all the way down.

• Continue with your Muscles:

Engage your thigh muscles, especially the quadriceps, to support your knees. Press firmly into your feet. Your weight must be evenly distributed between the balls of your feet and your heels.

• Lengthen your Tailbone:

Draw your tailbone down towards the ground to lengthen your lower back and prevent overarching. Your pelvis will be in a neutral position, neither tucking it under nor sticking it out.

• Extend through your Arms:

Reach your arms up towards the sky, keeping them in line with your ears. Lengthen through your fingertips while your shoulders be in relaxed position.

• Gaze Forward:

Keep your gaze forward and focus on a point in front of you to help maintain balance and stability.

• Breathing:

Take steady breaths while holds the pose. Inhale deeply and exhale fully. Feel the stability in your legs and core with each breath.

• Maintain the Pose:

Hold Utkatasana for 5-10 breaths. Embrace the challenge of the pose and breathe through any sensations of discomfort or intensity.

• Release the Pose:

To come out of Utkatasana, your legs should be straight and lower your arms back down to your sides on an exhale. Shake out your legs and take a moment to stand tall in Tadasana (Mountain Pose), grounding through your feet and centering your breath.

10. Boat Pose, or Navasana: A challenging yoga pose for weight gain

It is a challenging yoga posture that strengthens the core muscles, improves balance, and stimulates the digestive system.

How to perform Navasana:

Here’s a step-by-step guide to practicing Navasana:

• Starting Position:

Begin by sitting on your mat with your legs extended in front of you (Staff Pose or Dandasana). Keep your spine long, chest lifted, and shoulders relaxed. Place your hands beside your hips for support.

• Engage your Core:

On an inhale, engage your abdominal muscles and lift your legs off the ground. Keep your knees bent at first, bringing your shins parallel to the floor. Your torso and thighs should form a V shape.

• Extend your Legs:

If you feel stable, slowly begin to straighten your legs, bringing your body into a more pronounced V shape. Keep your toes pointed and your legs active and engaged. Aim to lengthen your spine as much as possible.

• Lift your Chest:

Lift your chest and sternum towards the sky, keeping your shoulders relaxed away from your ears. Imagine reaching your heart forward as you lengthen through your spine.

• Balance on your Sit Bones:

Balance on your sit bones (the bony parts of your buttocks) rather than on your tailbone. This will help you find stability and prevent strain on your lower back.

• Extend your Arms:

Once you feel stable in the pose, extend your arms straight out in front of you, parallel to the floor. Keep your palms facing each other or turn them to face upwards, depending on your preference.

• Engage your Thighs:

Press through your heels and engage your thigh muscles to help lift and support your legs. Keep your toes pointed and your ankles flexed to activate the muscles in your feet and lower legs.

• Lengthen your Neck:

Keep your neck long and in line with your spine. Avoid collapsing or rounding your upper back. Imagine lengthening the back of your neck and lifting the crown of your head above.

• Breathing:

Take a steady breaths while holding the pose. Inhale and exhale through your nose or mouth. Keep your breath smooth and even.

• Hold the Pose:

Hold Navasana for 5-10 breaths. Embrace the challenge of the pose and focus on the strength of your muscles.

• Release the Pose:

To come out of Navasana, lower your legs slowly back down to the mat on an exhale. Take a t rest in Staff Pose or lie down in Corpse Pose (Savasana) to relax and release any tension in your body.

Navasana can be challenging, especially for beginners, so modify the pose as needed.

The final word:

Ultimately, yoga is more than just a physical exercise routine; it is a way of life that fosters holistic well-being, self-discovery, and spiritual awakening. By integrating the the above yoga poses for weight gain body, offers a pathway to greater health, happiness, and fulfillment .For more informative  blogs, Click Azilife

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