Do you ever feel like a fish out of water trying to gain weight when nowadays, the majority of diets and exercise regimens focus on weight loss? Do you also feel like no matter how much you stuff yourself with food, you still hear people say “You need to eat more!” and “Does your family not feed you enough?” If that’s you, then you’ve come to the right place!

In this blog, we will address the issue of being underweight, why it happens and how yoga (yes yoga, which is not only used to lose weight) along with a healthy diet can actually help you gain weight the right way. So read on to know some of the best yoga for weight gain.

What Does It Mean to Be Underweight?

According to the World Health Organisation (WHO), people having a body mass index (BMI) below 18.5 are said to be underweight. It is so common that around 390 million people around the world are underweight. This can lead to a variety of health problems like malnutrition, osteoporosis, decreased muscle strength and low immunity. So let’s look at some of the few reasons this could be happening:

What Causes You to Be Underweight?

Gaining weight can feel like trying to blow a balloon with a hole in it. No matter how much you eat, your weight never increases. Lets understand why this might be the case:

1. Genetics: Some individuals are born with a low body mass index (BMI) by inheriting it from their family.

2. High metabolism: A person with a high metabolism may not put on much weight even after consuming foods high in calories. This is because they burn calories faster than they eat, making them feel full without gaining weight.

3. Medical conditions: Certain diseases might make it difficult to gain weight by frequently causing nausea, vomiting, and diarrhoea. A person’s appetite may be suppressed by other factors like cancer, diabetes, thyroid issues, and gastrointestinal diseases, making them not feel like eating.  

4. Poor mental health: Mental health issues such as depression, stress, anxiety, OCD, and eating disorders like bulimia and anorexia can greatly mess with a person’s appetite making it difficult for them to gain weight.

Although the reasons for not gaining weight might sound bad, there is a solution. A more natural and holistic solution which can help you gain weight the healthy way. Through yoga!

How Does Yoga Help With Weight Gain?

Yoga has long been associated with losing weight, but what about those of us who actually need to put on a few pounds? Is yoga actually beneficial? Of course it is!  By combining yoga with the proper kind of nutrition, you can increase your metabolism, gain weight, and grow muscle in a healthy and sustainable way. Here’s how:

1. Muscle Activation: Although yoga may not seem like a conventional weightlifting exercise, many of the positions train several different muscle groups, which helps you gain lean muscle mass.

2. Better Digestion: It’s been observed that some yoga positions stimulate the digestive tract, which allows more effective nutritional absorption.

3. Decreasing Stress: Stress can have a disastrous effect on your body, making it more likely for you to put on weight. Yoga helps in stress management by regulating cortisol levels, a hormone that can adversely affect weight.

Regulation of Metabolism: If you have a metabolism that seems to burn calories more quickly than you can eat them, then specific yoga poses will help you achieve a balance that will help you gain weight.

Yoga Asanas For Weight Gain

These yoga poses will not only help you gain weight, but it will also help improve your posture and your overall health. To help you get into the habit of practising these asanas and much more, try out our 14 day yoga challenge. It will help you ease into daily practice and experience the benefits first hand. So without further ado, let’s dive into some of the best yoga poses for weight gain.

1. Phalakasana (plank pose)

Regular practice of phalakasana, which requires constant control and activation of the muscles, leads to the growth of the arms, shoulders, back, and chest muscles as well as an improvement in upper body strength.

How to do it: Lie on your stomach and push your entire body up with your arms. Make sure your palms are shoulder width apart. Your palms and the balls of your feet should be touching the ground while supporting your body. Keep your body straight and hold this pose for 30 seconds to 1 minute.

2. Virabhadrasana (warrior pose)

By strengthening and growing your quadriceps, glutes, and core through practice, this yoga pose will help you gain weight with regular practice.

How to do it: Lunge forward with your right leg in front. Keep your hips square, and arms overhead, shoulder-width apart. Find balance and stability by engaging your core. When you release your breath, push with your left foot, shifting your weight to your right leg. Hold this pose for 30 seconds. Switch sides and repeat.

3. Utkatasana (chair pose)

This is a great asana for weight gain especially for females looking to grow their thighs, hips and glutes.

How to do it: With your feet slightly apart and your arms by your sides, lower your hips and bend your knees as if you were sitting on a chair. Maintain your knees over your ankles and your thighs as parallel to the floor as much as you can. Hold for 30 seconds and breathe.

4. Bhujangasana (cobra pose)

This pose greatly helps regulate metabolism, helping you to gain weight easily. It also makes your core stronger by strengthening your abdominal region.

How to do it: Bhujangasana is performed by lying on your stomach and placing your palms on either side of your chest. Bring your elbows close to your body and push your chest off the floor. Hold for 15 to 30 seconds and repeat 2 to 3 times.

5. Setu Bandhasana (bridge pose)

The lower back, glutes, and thigh muscles are worked in this pose. It can be useful for people looking to gain muscular mass in their thighs and glutes. It also helps develop lower body strength.

How to do it: Lie on your back and bend your knees. Hold your ankles or keep your arms along your side. Next, push your hips up. Stay in this position for 15 to 30 seconds.

Now that you’re working those muscles, you will need to fuel them to make them grow bigger and stronger. You must follow a proper diet in addition to your yoga practice if you want to gain weight. Here’s how to do it:

Healthy diet for weight gain

You must take in more calories than you burn in order to gain weight in a healthy way. Prioritise nutrient-dense foods and focus on the right macronutrients. Here are some ways you can amp up your diet to gain weight:

1. Eat More, With Less

It’s not about eating more calories. Rather, it’s about eating the right calories. Concentrate on eating a diet high in protein, good fats, and complex carbohydrates. Consider lean meats, beans, nuts, seeds, avocados, and whole grains.

2. Protein is Your Best Friend

Your body will be longing for protein to repair and grow your muscles after those yoga workouts that build muscle. Include meals high in protein in every meal; tofu, beans, poultry, and eggs are all excellent choices. Don’t be afraid to indulge in the occasional protein smoothie either. You will soon have the body of your dreams, after all!

3. Healthy Fats to the Rescue

It takes healthy fats to grow weight. Nuts, olive oil, and avocados are high in nutrients and calories. They’ll also keep you full without making you feel lethargic.

4. Snack Like a Pro

Take advantage of high-calorie, high-nutrient snacks in between meals, such as energy bars, trail mix, or a large spoonful of peanut butter. Increase your calorie intake while maintaining a moderate metabolism.

5. Stay Hydrated, But Smartly

Water is fantastic, but don’t overindulge in liquids right before meals if you’re wanting to gain weight. You should reserve space for the best things. That being said, if you need an additional calorie boost, your go-to beverage should be a high-calorie smoothie or shake.

If you have trouble following a particular diet, you can always choose to start off with our 14 day yoga challenge which will help you ease into it and help you progress day by day.

Conclusion

The best time to do yoga for weight gain depends on your personal preference. So combining these asanas and diet and integrating them into your daily routine will help you regulate metabolism, gain weight and build muscle in a healthy and sustainable way. As you may know by now, yoga is not just for flexibility or to lose weight, it’s much more. And with Habuild’s expert- led Online Yoga Classes, you can improve your metabolism, build muscle and gain weight naturally all from home! So join now and start your wellness journey today!