Gain Healthy Weight with Yoga: Discover the Top 10 Exercises and Poses for Success

The philosophy of yoga emphasises the theory of body-mind connection. It involves recognising its ability to enhance metabolism, improve digestion, build muscle strength, and promote overall body balance. Incorporating specific yoga asanas into your routine can cultivate a holistic approach to achieving your weight gain goals while improving overall well-being.

Yoga for Weight Gain – Top 10 Yoga Asanas for Weight Gain

 Tadasana (Mountain Pose)

• Benefits: It encourages total body alignment and posture. It is beneficial for individuals who spend long hours sitting in front of a computer. Tadasana strengthens the core and improves focus and concentration. 
• How to perform: Stand with your feet together, toes touching, and heels slightly apart. Lift and stretch your toes before lowering them back onto the mat. Align your head, shoulders, hips, and ankles in a straight line. Keep your arms relaxed at your sides with palms facing forward. Breathe deeply and gaze ahead.  

2. Bhujangasana (Cobra Pose)

• Benefits: This yoga asana stretches and strengthens the abdominal muscles, enhancing digestion and stimulating appetite. 
• How to perform: Lie on your stomach with your forehead resting on the mat, hands by your sides, legs together, and toes pointing outward. Place your palms under your shoulders and bend your elbows. Slowly lift your chin as high as comfortable while arching your back. Hold this posture for as long as you can, then gently lower yourself back down.  

3. Dhanurasana (Bow Pose)

• Benefits: Dhanurasana improves metabolism, stimulates the digestive system, strengthens back muscles, and increases body flexibility. 
• How to perform: Lie on your stomach with arms by your sides and legs apart. Bend your knees behind your back and hold your ankles. Lift your chest off the ground while pulling your legs, holding this position. Exhale gently and return to the starting position.

4. Vajrasana (Thunderbolt Pose)

• Benefits: It aids digestion, prevents constipation, reduces flatulence, increases appetite, and strengthens the pelvic muscles. 
• How to perform: Kneel on the mat with your knees and feet together, the soles of your feet pointing upwards. Exhale and lean back onto your legs, keeping your back straight. Place your palms on your thighs with relaxed arms.

5. Utkatasana – (Chair Pose)

• Benefits: This yoga asana strengthens lower body muscles, including the thighs and calves, and boosts energy levels.
• How to perform: Start at Tadasana. Exhale, bend your knees and push your hips back as if sitting in a chair. Inhale, raise your arms overhead and elongate your spine. Hold for 5-10 breaths. Exhale and return to Tadasana.

6. Sarvangasana (Shoulder Stand)

• Benefits: This yoga asana improves blood circulation and balances the functioning of the thyroid glands.  
• How to perform: Lie on your back, and lift your legs, buttocks, and back onto your shoulders, supporting yourself with your hands. Keep your legs firm and breathe deeply, holding for 30-60 seconds; repeat up to three times. Ensure your weight is supported by your shoulders and upper arms, and not your neck.  

7. Matsyasana (Fish Pose)

• Benefits: This yoga asana stretches the muscles of the chest and throat, and stimulates the thyroid gland, helping in weight gain. 
• How to perform: Lie on your back and place your hands under your hips. Press your forearms into the floor to lift your chest and the upper pelvic region upward. Hold the pose while breathing deeply and relax into it.

8. Setu Bandhasana (Bridge Pose)

• Benefits: This yoga asana stretches the chest and abdomen, and strengthens the back muscles, while improving flexibility and digestion. 
• How to perform: Lie on your back with your knees bent and feet hip-width apart on the floor. Lift your hips toward the ceiling and interlace your fingers under your back. Press your feet and arms into the floor, hold the position, and breathe deeply.

9. Baddha Konasana (Butterfly Pose)

• Benefits: This asana stretches the inner thighs and groin muscles. It also stimulates digestive organs and aids in weight gain.
• How to perform: Sit with your feet together and knees bent out to the sides. Hold onto your feet or ankles, and fold your torso forward at the hips to stretch your spine. Lean gently forward, relaxing your legs, and hold this position for as long as comfortable. To release, straighten your legs and lean back on your hands.

10. Anantasana (Side-Reclining Leg Lift) 

• Benefits: This yoga asana tones the abdominal muscles, improves digestion, strengthens the thighs, and promotes weight gain. 
• How to perform: Lie on your side, supporting your head with one forearm, while extending the other arm and leg toward the ceiling, holding your big toe with your fingers. Keep the side resting against the floor stable and grounded. 

What is AYUSH Health Insurance?

Another critical aspect of ensuring health protection is having health insurance with yoga cover or an AYUSH health insurance policy. AYUSH stands for Ayurveda, Yoga & Naturopathy, Unani, Siddha, and Homeopathy. AYUSH health insurance covers alternative medicine treatments, including yoga. This type of health insurance with yoga cover is essential for those who integrate yoga into their health regimen, ensuring they have financial protection while benefiting from holistic practices. 

Key Takeaways

Given the many yoga advantages, it’s important to focus on maintaining a consistent practice schedule, consuming a nutrient-rich balanced diet, and prioritising adequate rest and recovery to support muscle growth and weight gain.

With PhonePe, you can easily find and choose an AYUSH health insurance plan that aligns with your holistic health practices, providing financial protection while you focus on your wellness journey.