Yoga Asana for Gaining Weight

  • Author :
  • TATA AIG Team
  • Published on :
  • 08/10/2023

Yoga is one of the top ways to keep your body fit. It has been long known that yoga is great for weight loss, but you will be surprised to know that yoga is good for weight gain as well!

Additionally, if you practice yoga on a daily basis, you will be able to resolve issues like digestive problems, loss of appetite, and poor metabolism. You can perform yoga for weight gain for females and males. There are some specific asanas that you can try if you want to gain weight.

There are specific types of yoga to gain weight on the face and other parts of your body. These asanas will help you gain weight in a healthy manner. While there is no best time to do yoga for weight gain, most people prefer to do the yoga asanas in the morning.

If you are not sure about yoga for weight gain, we have compiled a list of asanas that you can try.

Let us understand all about yoga for weight gain.

Yoga Poses for Weight Gain

Here are some of the yoga asanas for weight gain:

Wheel Pose (Chakrasana)

To perform this best yoga for weight gain, you have to lie straight on your back.

Now, place your hands behind the shoulders.

Take support from your feet and your palms, and try to lift your body up and form an arch.

Hold this position for some time and concentrate on your breathing.

If you are unable to stay in this asana, then you can lower down your body.

This yoga asana is great for blood circulation while improving the spine’s flexibility. It also helps to balance your hormones and strengthens the body parts. This is one of the top weight gain yoga for males and females.

Bow Pose (Dhanurasana)

To perform your weight gain yoga exercise, you have to lie down on your stomach and put your feet apart.

Fold the knees, put the hands behind and hold your ankles.

Pull the legs towards the back, lift the chest up and look ahead.

This is one of the best yoga exercises to increase weight by strengthening the muscles of your abdomen and back. It also helps you massage the thyroid gland and also helps in improving the digestive function of the body. This is one of the best yoga for weight gain for females and males.

Cobra Pose (Bhujangasana)

This is one of the best yoga poses for weight gain.

Lie on your stomach and stretch your legs and feet.

Keep your arms to the side, and your palms should be flat on the mat.

Then, take a very deep breath and lift your abdomen and chest, putting your weight entirely in your palms. Your navel must touch the mat.

Now, slowly release your breath and come back to where you started.

This pose helps you improve oxygen circulation, digestion, and metabolism.

Thunderbolt/Diamond Pose (Vajrasana)

This is one of the best asanas for weight gain.

For this, you have to place your thighs under your calves and point your toes behind you.

Keep your hands on your thighs, and then concentrate on breathing very deeply.

Also, keep your neck and back erect.

Try to hold this asana for about 5 to 10 minutes before you stretch out and relax.

You can do this yoga to gain weight and improve your metabolism by helping you remove constipation and improve your appetite.

Shoulder Stand (Sarvangasana)

For doing this yoga for weight gain, you have to lie down and then keep your legs together and keep your arms by your side.

Inhale a deep breath and lift your hips and then your legs.

Keep the legs at an angle of 30 degrees and then slowly move to 90 degrees.

You can use your hands for support by keeping them on the lower back.

Try to hold the asana for at least 30 to 60 seconds.

You can remove constipation and indigestion and improve blood circulation while enhancing the flexibility of the spine.

Fish Pose (Matsyasana)

For this amazing yoga pose for weight gain, you have to lie down on your back and then keep your legs and arms together alongside the body.

Now, try to lift the body and then curve your back until the head is able to touch the ground.

Keep taking deep breaths and letting these breaths out, and hold this position.

After some seconds, you can return to the starting position.

It helps to improve the cardiovascular, digestive, and reproductive systems of the body. Moreover, it helps the nutrients to absorb better in the body.

Wind Relieving Pose (Pawanmuktasana)

To perform this best yoga for weight gain, lie down on your back and then lift your leg and then fold your knees.

Now, lift the upper part of the body till the thighs are able to touch your stomach.

Next, hug your knee and hold this position for a few seconds.

It is good yoga for weight gain for females because it helps to keep your menstrual problems in check. You will also strengthen the muscles of your lower back and get rid of digestive issues like indigestion, constipation, flatulence, and acidity.

Corpse Pose (Savasana)

This is simple yoga to increase weight.

In this, you simply have to lie down and then keep the legs apart.

Keep the arms close to your body, but do not touch them to the body.

Relax the body and the muscles of your face, and keep breathing evenly.

Keep holding this asana for 5 to 10 minutes.

You have to rejuvenate your body and mind with this yoga asana and shift your attention to your inner self. It helps you with depression, lowers the blood pressure, and improves fatigue.

Reclining Butterfly Pose (Supta Badhakonasana)

Start by sitting on the mat and folding the knees.

Now, keep the soles of your feet pressed together and take support of your hands to lean backwards.

Keep the hands beside your body and continue lying back till your back is able to touch the mat.

Now, keep the hands over the head in a prayer pose and inhale deeply.

With this asana, you can control your mind and body better, and it helps you relieve depression and stress. It is one of the best asanas for weight gain.

Chair Pose (Utkatasana)

For starting this asana, stand on your mat and keep your arms to the side and your feet together.

Lift the arms over your head.

Keep your fingers towards the sky and keep your arms close to the ears.

Now, start by bending the knees and acquire a partial squat pose, keeping the thighs and knees parallel.

Shift the hips back in a way that it looks like you are sitting on a chair.

Reach the upper part of the body forward and reach out through the fingers.

If you wish to enhance the strength of your glute, thigh, and hamstring muscles, then this is a great yoga asana.

Upward Facing Dog Pose (Urdhva Mukha Svanasana)

Start this pose by lying down and then bend your arms and keep your palms on the mat.

Press the palms on the mat, lift the torso and engage the hamstrings and glutes.

Now, use the extended arms to support you in lifting the thighs while lifting your torso higher.

Finally, tilt the head up and stare at the ceiling.

This weight gain yoga exercise will strengthen your arms, wrists, and spine. It also helps you to stretch your shoulders, chest, and lungs.

Four-limbed Staff Pose (Chaturanga)

You can start doing this pose in the traditional plank pose, engaging the glutes and core and bending your elbows.

Use your legs and upper body to hover over the floor.

Now, lift yourself 2 to 3 inches off the mat.

Then, open your chest and upper back by looking forward.

Try holding this pose for about 10 to 30 seconds.

If you do this pose accurately, you will be able to strengthen the triceps, core, biceps, quads, shoulders, and glutes. This is one of the best yoga poses for weight gain.

Kapal Bhati Pranayama

Sit on the mat and keep the spine erect.

Keep the palms on your knees.

As you inhale deeply, you have to press the navel towards your back.

Continue doing this for as much time as you can while you are comfortable.

When you exhale, you can slowly relax the abdomen and navel.

Take 20 deep breaths so that one round of this yoga pose is complete.

You will improve your metabolism and strengthen your abdominal organs with this yoga pose. It also helps in improving nutrient absorption and the digestive tract. This is one of the top asanas for weight gain.

These are some of the top asanas for healthy weight gain. Additionally, you can also try Surya Namaskar for weight gain. You can choose the asanas that you can do easily and try to do the other asanas once you are flexible enough. Thus, practice these poses to improve your digestion, enhance your metabolism, and get better overall health.


Yoga helps you improve your endurance and enhance the strength of your muscles. Although it will not help you gain weight directly, it will help you improve your digestion and improve the balance between your body and mind, which will enhance your appetite and help you eat better. Also, try eating a balanced diet and incorporate fruits and vegetables in your meals so that you can get all the required nutrients, minerals, and vitamins.

While yoga is great for keeping yourself healthy, it is essential to make financial provisions for a medical condition that may knock on your door someday. For this, there is a need for a health insurance plan. A medical insurance plan is a necessity these days because of the rising medical costs.

If you are seeking the right health insurance plan, Tata AIG has multiple plans that will suit your needs. You can also get health insurance tax benefits by purchasing a health insurance plan. With Tata AIG, you can buy medical insurance from your home with ease in a few steps online. You can renew your health insurance plan with ease online.

Disclaimer: It is advisable to start doing yoga under the guidance of a trained yoga instructor. These yoga exercises can be comfortably performed at home. However, if you feel any pain or discomfort while performing them, stop immediately and consult a doctor. It is best to supplement yoga with proper nutrition and sufficient rest to enhance your weight gain efforts.

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