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15 Yoga Asanas to Gain Weight: Bulk up by Doing These Yoga Poses

Team AckoJan 30, 2024

Most diets and fitness trends of today, emphasise losing weight. Therefore, thinness may seem normal, and even healthy. However, an underweight individual may experience as many health concerns as an overweight individual. Compared to people with an average BMI, being underweight is associated with increased mortality risk, according to a study published in the journal BMC Public Health. Hence, malnourished individuals (BMI under 18.5) must gain weight healthily.

Luckily for underweight people, yoga is a fantastic way of life that can help combat several health issues, including weight gain. The article discusses fifteen natural yoga exercises for weight gain. Read on!

Yoga asanas to Gain weight



How Does Yoga Help to Gain Weight?

Yoga can help build muscle fibres and help increase body mass. It's a great way for people who are underweight to gain that extra weight. A proper diet while practicing yoga ensures better distribution of nutrients to the body as Asanas improve oxygen and blood circulation.

Who Should Do and Avoid Yoga for Weight Gain?

  • People who are underweight and have digestive issues.

  • Women on a heavy menstrual cycle.

  • People with severe illnesses and injuries.

Body areas most likely to gain weight using yoga

Yoga asanas can help you gain strength and muscle in your transverse abdominis, rectus abdominis, obliques, quadriceps, hamstrings, glutes, biceps, triceps, and shouldersith with regular practice.

15 Weight Gain Yoga Poses

Choose the best yoga poses to gain weight and lead a healthier life from the following options:

1. Kapalbhati Pranayama

This yoga exercise for weight gain stimulates your abdominal organs and improves your metabolism. Additionally, it enhances digestion and nutrient absorption.

  • Make sure your spine is erect as you sit on the ground. 

  • Place your palms on your knees. 

  • Pull your navel back toward the spine as you inhale, and continue as long as you feel comfortable. 

  • Relax your abdomen and navel as you exhale. 

  • You need to take 20 such breaths for one round of this pose.

Kapalbhati Pranayama

2. Chakrasana (Wheel Pose)

Doing this yoga pose for weight gain ensures a flexible spine and good blood circulation throughout your body. 

  • Place your hands behind your shoulders while lying on your back. 

  • As you raise your body, try to make a good arch with your palms and feet. Maintain this position as long as it is comfortable, and focus on breathing. 

  • After you've lowered your body, take a short break.

Chakrasana (Wheel Pose)

3. Pavanamuktasana (Wind Relieving Pose)

In addition to toning the body, the wind-relieving pose facilitates weight gain.  

  • Start by lying on your back, bend your knees, and lift your legs. 

  • The next step is to raise your upper body until your thighs touch your stomach.

  • Keep this pose for 20-30 seconds by hugging your knees.

Pavanamuktasana (Wind Relieving Pose)

4. Virabhadrasana III (Warrior III Pose)

Practising this yoga position strengthens your core, quadriceps, and glutes, which will aid you in gaining weight in the future.

  • From a lunge position on the ground, bend your forward leg and straighten your back leg. 

  • Look forward while lifting your arms above your head. 

  • Next, place your hands in a prayer position by lowering your arms. 

  • Then straighten out your bent knee and lean forward until your back leg is elevated. 

  • Keep your gaze down while reaching your arms forward.

You should maintain this position for at least 30 seconds while balancing on your back leg.

Virabhadrasana III (Warrior III Pose)

5. Virabhadrasana II (Warrior II Pose)

Since it strengthens your inner legs while working out effectively, this is a great yoga pose for beginners to gain weight.

  • Start extending your arms on both sides as you stand on the ground with your feet about 4-5 feet apart. 

  • Next, you must ensure your right foot is facing the short end of your mat, and that your front heel is aligned with the centre of your back. 

  • Bend your front leg into a lunge position with your knees above your ankles. 

  • Hold the pose for 30 seconds after turning your head to the right.

 Virabhadrasana II (Warrior II Pose)

6. Matsyasana (Fish Pose)

Practising this yoga pose regularly will improve your digestion, better nutrient absorption and eventually help you gain muscle mass.

  • Lie on your back while holding your hands and feet alongside your body. 

  • Slowly lift your body and bend your back until you touch the ground with your head. 

  • Hold the position while inhaling and exhaling for a few seconds, then return to the starting position.

Matsyasana (Fish Pose)

7. Chaturanga Asana

The Four-Limbed Staff pose, also known as the Chaturanga asana, can help you gain weight while targeting your core.

  • To begin this yoga asana, engage your glutes and core and bend your elbows in a plank pose. 

  • Lift your body and legs about 2-3 inches off the ground and hover over the floor.

  • Try to look ahead slightly and widen your chest and upper back even more. 

  • Keep this position for about 10 to 30 seconds.

 Chaturanga Asana

8. Utkatasana (Chair Pose)

This is a great yoga pose if you want to gain weight in your thighs, hamstrings, and glutes.

  • Starting in a standing position and with your arms at your sides. 

  • You should lift your arms above your head, point your fingers to the sky, and keep them close to your ears.

  • In a partial squat position, bend your knees and keep your thighs parallel. 

  • Your hips should be moved back as if sitting in a chair. 

  • Let your fingers reach ahead as you lean slightly forward.

Utkatasana (Chair Pose)

9. Bhujangasana (Cobra Pose)

Among the many benefits of this yoga asana other than weight gain includes, better digestion, metabolism, and increased oxygen circulation.

  • Begin by laying on your stomach with your legs extended and your feet facing the ground. 

  • While your palms are flat on the surface, keep your elbows on your sides. 

  • Lift your chest and abdomen, putting your entire weight on your palms while taking a deep breath. 

  • You should be able to touch the ground with your navel. 

  • Return to your starting position as you slowly release the breath.

Bhujangasana (Cobra Pose)

10. Urdhva Mukha Svanasana 

Strengthen your spine, arms, and wrists with this yoga pose for weight gain. Moreover, it stretches your chest, lungs, and shoulders and stimulates your abdominal organs.

  • Begin by lying face down on the floor with your arms bent and your palms flat on the ground. 

  • Lift your torso and engage your glutes and hamstrings while pressing your palms to the floor. 

  • You can then raise your torso higher by taking support from your extended hands. 

  • Finally, tilt your head back and look upwards.

 Urdhva Mukha Svanasana

11. Sarvangasana (Shoulder Stand)

This asana strengthens the upper body, abs, and legs, enhances respiration, and improves sleep.

  • Lie on your back with your legs together and your hands by your sides. 

  • Next, inhale deeply, lifting your hips and next your legs. 

  • Legs must be at an initial 30° angle, followed by a 90° angle under the support of the hands on the lower back. 

  • Spend 30-60 seconds in this posture.

 Sarvangasana (Shoulder Stand)

12. Dhanurasana (Bow Pose)

This yoga mudra strengthens your back and abdomen muscles and is another effective method by which you can do yoga for weight gain. Additionally, it improves digestion and massages the thyroid gland.

  • The first thing you need to do is lie on your stomach with your feet apart. 

  • Fold your knees, grab your ankles with your hands behind your back, and pull your legs up towards your back. 

  • Look straight ahead and lift your chest. 

  • Concentrate on deep breathing for 30-60 seconds while in this position.

    Dhanurasana (Bow Pose)

13. Vajrasana (Diamond/ Thunderbolt Pose)

Performing this asana will calm your mind and strengthen your calves, thighs, and abdominal muscles. 

  • This asana should be performed on a yoga mat. 

  • Place your thighs on your calf muscles with your toes pointing out behind you.

  • Ensure that your back and neck are erect. 

  • Concentrate on deep breathing while placing your hands on your thighs. 

  • For 5-10 minutes, hold this position. 

  • Relax by stretching out and exhaling.

Vajrasana (Diamond/ Thunderbolt Pose)

14. Supta Badhakonasana (Reclining Butterfly Pose)

By gaining control over the body and mind, this yoga asana alleviates stress and depression. Fold your knees and sit straight on your yoga mat. Put both soles of your feet together and lean on your back while supporting yourself with your hands. Continue to do this until your back rests on the yoga mat. Inhale deeply as you hold your hands over your head in a prayer position.

Supta Badhakonasana (Reclining Butterfly Pose)

15. Savasana (Corpse Pose)

It is usually practised at the end of the session since it is relaxing and focuses attention on the inner self, allowing the body to absorb all the nutrients.

  • In this simple yoga pose, you should lie on your back and keep your legs separated. 

  • Breathe evenly in and out and relax your muscles. 

  • For at least five to ten minutes, remain in this position.

 Savasana (Corpse Pose)


If you practise yoga four days a week and make a few diet changes, you will gain the right amount of weight organically, making you feel and looking great. 

Being underweight is becoming increasingly prevalent as a result of lifestyle choices. Eating right, exercising, and getting enough sleep are necessary to stay fit. In the event of an illness scare, however, a comprehensive health insurance policy will provide vital financial assistance and ensure prompt medical care. Find a hassle-free insurance plan with ACKO!

Also read: Best Family Health Insurance Plans in India


Here are some common questions and answers related to Yoga asanas for gaining weight


Is there any food that can help me maintain a healthy weight?

A diet rich in carbohydrates, proteins, fats, and vitamins is essential to maintaining a healthy weight.

How do I know I am of the correct weight?

BMI (Body Mass Index) is the best way to keep your weight in check. 

Is Gomukhasana helpful for gaining weight?

As a matter of fact, Gomukhasna helps you lose weight, especially belly fat.

Can yoga help me gain weight?

Yes, practising the above yoga exercise regularly can help you gain weight over time.

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. Please consult a doctor before making any health-related decisions.


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