Yoga for Weight Gain: Top 10 Yoga Exercises for Weight Gain

For those seeking to fill out their frames, sculpt muscle, and add healthy curves, the world of fitness often feels one-sided. Endless cardio and calorie counting reign supreme, leaving those striving for yoga for weight gain feeling overlooked. But fear not, body-positive yogis! This ancient practice holds a hidden key to healthy weight gain, ready to unlock your desired physique.

Forget the misconception that yoga is solely for stretching and skinny bodies. By strategically incorporating specific poses and practices, yoga for weight gain becomes a potent tool for building muscle mass, improving digestion, and fostering a mindful approach to weight management.

Benefits of Yoga for Weight Gain

Yoga for weight gain offers a holistic approach to achieving a healthy and balanced physique. Through a combination of gentle asanas (poses) and mindful breathing exercises, yoga promotes improved digestion, enhanced metabolism, and increased appetite. Additionally, the practice helps build lean muscle mass, contributing to a gradual and sustainable weight gain. Incorporating yoga into your routine not only supports physical well-being but also fosters a positive mindset, addressing both the physical and mental aspects of weight gain.

While yoga may not be as intense as some other forms of exercise typically associated with weight gain, it can still contribute positively to your overall well-being and support weight gain in several ways:

  • Increased Appetite Awareness
  • Stress Reduction
  • Improved Digestion
  • Balanced Hormones
  • Strength Building

Top 10 Effective Yoga Exercises – Yoga For Weight Gain

1. Surya Namaskar (Sun Salutation)

This dynamic sequence warms up the body and engages various muscle groups, promoting overall fitness. It can stimulate the digestive system and boost metabolism.

yoga for weight gain

How to do Surya Namaskar:

  • Begin in a standing position with palms pressed together.
  • Inhale, raising arms overhead and arching back.
  • Exhale, folding forward with hands beside feet.
  • Inhale, stepping one leg back into a lunge.
  • Exhale, bringing the other leg back into the plank and lowering to the floor.

Note: Surya Namaskar consists of multiple poses, and these 5 points cover the initial movements of one-half of the sequence.

2. Vrikshasana (Tree Pose)

Tree Pose improves balance and concentration. It engages the core and leg muscles, promoting strength. The focus required for this pose can also help in reducing stress.

yoga for weight gain

How to do Vrikshasana:

  • Begin by standing with your feet together and weight evenly distributed on both legs.
  • Shift your weight onto one leg and lift the opposite foot, placing the sole against the inner thigh or calf of the standing leg.
  • Find a focal point to help maintain balance, and bring your palms together in front of your chest in a prayer position.
  • Engage your core muscles and lengthen your spine, reaching your arms overhead with palms facing each other.
  • Hold the pose for a few breaths, maintaining steady breathing, then switch legs and repeat on the other side.

3. Bhujangasana (Cobra Pose):

Cobra Pose stretches the abdomen and strengthens the back muscles. It may stimulate digestion and can be beneficial for those aiming for healthy weight gain.

yoga to weight gain

How to do Bhujangasana:

  • Lie on your stomach, legs extended, and tops of your feet on the mat.
  • Place palms on the mat near your chest, elbows bent and close to your sides.
  • Inhale, lifting your chest off the mat while keeping the lower body grounded.
  • Roll the shoulders back, open your chest, and look upward without straining the neck.
  • Hold the pose, breathe deeply, and gently lower back down on an exhale.

Note: Bhujangasana is a backbend that helps strengthen the spine and open the chest.

4. Pavanamuktasana (Wind-Relieving Pose):

This pose helps in releasing excess gas from the digestive system and can aid in improving digestion. It’s particularly beneficial for addressing bloating and discomfort.

yoga for weight gain

How to do Pavanamuktasana:

  • Stretching your legs out, lie on your back.
  • Inhale, bringing one knee toward your chest.
  • Exhale, hugging the knee close with both hands.
  • Lift your head and chest toward the knee.
  • Hold the pose, breathing deeply, and switch to the other leg.

Note: Pavanamuktasana helps release gas, improves digestion, and stretches the lower back.

5. Dhanurasana (Bow Pose)

The bow pose stretches the entire front of the body, including the tummy. It stimulates the digestive organs and may help regulate metabolism.

yoga for weight gain

How to do Dhanurasana:

  • Lie on your stomach with your legs extended and arms by your sides.
  • Bend your knees, bringing them toward your hips.
  • Reach back and hold your ankles with your hands.
  • Inhale and raise your chest and thighs from the mat.
  • Balance on your abdomen, forming a bow shape with your body.

Note: Dhanurasana, or Bow Pose, is a backbend that strengthens the back muscles and improves flexibility.

6. Balasana (Child’s Pose):

Child’s Pose (Balasana) is generally considered a restorative and relaxing yoga pose, and while it may help alleviate stress and promote relaxation, it is not specifically known for directly aiding in weight gain.

yoga for weight gain

How to do Balasana:

  • Start on your hands and knees in a tabletop position.
  • Sit back on your heels, bringing your big toes together.
  • Extend your arms forward on the mat, lowering your chest toward the floor.
  • Place your forehead on the mat and relax your neck and shoulders.
  • Breathe deeply and hold the pose, allowing your spine to lengthen.

Note: Balasana, or Child’s Pose, is a resting yoga pose that promotes relaxation and stretches the back, hips, and thighs.

7. Ustrasana (Camel Pose):

Camel Pose is a backbend that opens up the chest and stretches the abdomen. It can stimulate the digestive organs and help in maintaining a healthy metabolism.

yoga for weight gain

How to do Ustrasana:

  • Start by kneeling on the mat with your knees hip-width apart.
  • Put your hands on your lower back, fingers pointing down.
  • Inhale, lift your chest, and gently arch backward, engaging your core.
  • Reach one hand at a time to grasp your heels, keeping your neck relaxed.
  • Hold the pose, opening up your chest and stretching the front of your body.

Note: Ustrasana, or Camel Pose, is a backbend that helps improve posture, flexibility, and strength in the back and shoulders.

8. Setu Bandhasana (Bridge Pose):

Bridge Pose strengthens the legs, buttocks, and back muscles. It may also help alleviate stress and contribute to an overall sense of well-being.

yoga for weight gain

How to do Setu Bandhasana:

  • Lie on your back, knees bent, feet hip-width apart, flat on the mat.
  • Place your arms alongside your body, palms facing down.
  • Inhale, press through your feet and lift your hips toward the ceiling.
  • Clasp your hands under your back, rolling your shoulders beneath you.
  • Hold the pose, lifting your chest slightly and maintaining a straight line from shoulders to knees.

Note: Setu Bandhasana, or Bridge Pose, is a backbend that strengthens the legs, opens the chest, and improves flexibility in the spine.

9. Marjarasana (Cat-Cow Pose):

This gentle flowing sequence warms up the spine and engages the core muscles. It can be a good way to promote flexibility and body awareness.

yoga for weight gain

How to do Marjarasana:

  • Begin on your hands and knees at a tabletop position.
  • Inhale, arch your back, and lift your head and tailbone, dropping your belly (Cow Pose).
  • Exhale, round your back, tuck your chin to your chest and draw your belly button toward your spine (Cat Pose).
  • Flow between these two positions, coordinating movement with your breath.
  • Repeat the sequence to warm up the spine and promote flexibility.

Note: Marjarasana, or Cat-Cow Pose, is a dynamic yoga movement that helps improve spinal flexibility, stretch the back, and promote mindful breathing.

10. Ardha Matsyendrasana (Half Lord of the Fishes Pose):

This seated twist stimulates the digestive organs and may aid in detoxification. It can also help alleviate tension in the spine and promote overall relaxation.

yoga for weight gain

How to do Ardha Matsyendrasana:

  • Begin sitting with your legs extended in front of you.
  • Bend your right knee and cross it over the left leg, placing the foot flat on the mat.
  • Hug the right knee with your left arm.
  • Inhale and lengthen your spine, then exhale and twist to the right, placing your right hand behind you.
  • Gaze over your right shoulder, holding the pose and breathing deeply.

Note: Ardha Matsyendrasana, or Half Lord of the Fishes Pose, is a seated spinal twist that enhances flexibility, stimulates digestion, and energizes the spine. Repeat on the other side.


In conclusion, yoga for weight gain offers a refreshing and often overlooked approach in the fitness realm. Contrary to popular belief, yoga is not just about flexibility and stress reduction but can be a powerful tool for building muscle mass, improving digestion, and fostering a mindful approach to weight management. The carefully selected poses, such as Surya Namaskar and Dhanurasana, contribute to strength building and overall fitness. By incorporating yoga into traditional weight gain strategies, individuals can embrace a holistic and body-positive approach, unlocking the hidden potential of this ancient practice in achieving their desired physique.


How can yoga contribute to weight gain?

Yoga for weight gain promotes muscle mass, improved digestion, enhanced metabolism, increased appetite, and a positive mindset through specific poses and mindful breathing exercises.

Which yoga poses are effective for weight gain?

Effective poses include Surya Namaskar, Vrikshasana, Bhujangasana, Pavanamuktasana, and Dhanurasana, each targeting muscle engagement, digestion, and overall fitness.

How often should I practice yoga for weight gain?

Consistency is key. Aim for at least 3-4 sessions per week to experience noticeable benefits in your weight gain journey.

Is mindful eating necessary for weight gain through yoga?

Yes, practicing mindfulness while eating enhances your connection with food, supporting the overall effectiveness of yoga for weight gain.

Are there any side effects of using yoga for weight gain?

When practiced correctly, yoga for weight gain is generally safe. Consult with a professional to ensure your routine aligns with your individual needs.

Leave a Reply

Your email address will not be published. Required fields are marked *