Yoga for Weight Gain: Top Poses for Underweight People to Build Muscle

Table of Contents

• Introduction
• How Yoga Helps in Weight Gain
• Yoga Poses for Weight Gain and Muscle Building
• Utkatasana (Chair Pose)
• Virabhadrasana II (Warrior II Pose)
• Bhujangasana (Cobra Pose)
• Setu Bandhasana (Supported Bridge Pose)
• Adho Mukho Svanasana (Downward-Facing Dog Pose)
• Tips for Maximizing Weight Gain with Yoga
• Conclusion

What comes to mind when you hear the word "yoga?" Stretching, breathing, even weight loss, right? Until recently, yoga was the classic go-to exercise to lose weight. However, what if you are on the other end of the spectrum? What if you want to put on healthy weight, build muscle, or simply feel strong in your body?

Being "underweight" has its own set of problems, like low energy, immune dysfunction, or self-consciousness. Gaining weight should not equate to mindless overeating but it means to fuel your body properly and to develop lean muscle and be healthier. Yoga is a great tool for this, with the recent awakening of the "Yoga for weight gain" community. Yoga is holistic, and it transcends counting calories; instead, yoga is aimed at creating an internal environment that is balanced, where your body can sustainably develop and be strong.

Are you ready to think about how yoga works for weight gain? Let's go.

How Yoga Helps in Weight Gain

Gaining weight doesn't just come down to increased eating, it requires the ability for the body to digest, absorb and effectively use those nutrients. Practising Yoga for weight gain works on these foundational systems:

1. Improves Digestion and Metabolism: A lot of the yoga poses gently twist, compress and stretch the abdominal area, acting like a type of massage to the digestive organs (stomach, intestines, liver). This should improve blood flow and result in improved digestive function.
2. Decreases Stress: Your body produces the right amounts of cortisol when you are under a significant amount of stress. Cortisol can inhibit your ability to eat, speed up your metabolic rate in unhealthy ways and inhibit muscle gain. The deep and mindful breathing associated with yoga is a counter to stress. Yoga calms the nervous system, reduces cortisol levels and improves a healthy appetite.

Yoga Poses for Weight Gain and Muscle Building

Consistency is key in practising Yoga for muscle gain. Try to incorporate these poses into a regular practice, holding each for at least 5-8 deep breaths to maximize muscle engagement.

1. Utkatasana (Chair Pose)

This is a great move for your lower body. It focuses on your glutes and quads which is a key to gaining mass.

Steps:

1. Stand with feet at shoulder - width apart and arms at your sides.
2. Inhale and raise your arms overhead.
3. Exhale and bend your knees, as if sitting on an invisible chair.
4. Keep your back straight and thighs parallel to the ground.
5. Hold the pose for 30 seconds to a minute.
6. Inhale to return to standing.

2. Virabhadrasana II (Warrior II Pose)

The Warrior postures are essential for developing both strength and stamina. Warrior II will exercise your legs, glutes, core, arms, and shoulders at the same time.

Steps:

1. Place a yoga chair at the top of your yoga mat, facing sideways.
2. Stand facing the chair with your feet hip-width apart and parallel to each other.
3. Ensure that your left foot is positioned directly in front of the chair, with your toes pointing forward.
4. Bend your left knee, ensuring it is directly over your left ankle.
5. Aim to create a 90-degree angle with your left knee, keeping it in line with your second toe.
6. Step your right foot back about 3 to 4 feet, placing it behind you at a comfortable distance.
7. Square your hips toward the front of the chair, keeping both hip joints facing forward.
8. Engage your inner thighs and draw your tailbone down toward the floor to stabilize your pelvis.
9. Extend your arms out to the sides at shoulder height, parallel to the floor, with your palms facing down.
10. Keep your torso upright and elongated, avoiding leaning forward or backward.
11. Lengthen through your spine.
12. Hold the pose for 30-40 seconds.
13. Slowly to come out of the pose bring your arms down to your sides, relaxing your shoulders away from your ears.
14. Gently step your back foot forward to meet your front foot, coming into Tadasana (Mountain Pose).
15. Repeat from the other side.

3. Bhujangasana (Cobra Pose)

This posture strengthens the back, shoulders, and arms, and opens the chest as it stimulates the digestive organs.

Steps:

1. Lie on your stomach with legs extended and palms placed under your shoulders.
2. Press into your hands on the yoga blocks and lift your chest off the ground, keeping elbows slightly bent.
3. Keep a folded yoga blanket under your pelvic region for additional support.
4. Hold for 20-30 seconds while breathing deeply.
5. Lower back down and repeat twice.

4. Setu Bandhasana (Supported Bridge Pose)

The bridge pose is a great way to strengthen your glutes, back, and hamstrings. It also enhances blood circulation and may help stimulate the thyroid gland, which regulates your metabolism.

Steps:

1. Position the bolster horizontally to the spine and folded yoga blanket on the mat. These will be used to support your back and shoulders.
2. Gently lie down on the bolster by resting your head on the Blanket.
3. Ensure that your arms are resting on the mat with your palms facing up.
4. Keep your knees aligned with your ankles and parallel to each other.
5. Roll your shoulders back and down to broaden your chest and open your heart.
6. Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly.

5. Adho Mukho Svanasana (Downward-Facing Dog Pose)

This traditional pose fortifies your arms, shoulders, core, and legs while loosening the hamstrings and calves. This position is a mild inversion because it promotes blood flow to the brain and enhances overall energy levels.

Steps:

1. Begin in a tabletop position with hands under shoulders and knees under hips.
2. Take two yoga blocks, keep your palms on it for support, tuck your toes, and lift your hips toward the ceiling.
3. Try to keep your legs straight while keeping a slight bend in the knees if needed.
4. Place yoga block below your head for the support.
5. Gently press your heels toward the mat without forcing them.
6. Keep your arms straight, shoulders away from ears, and engage your core.
7. Stay for a few breaths, keeping a steady and even inhale-exhale.
8. Lower your knees back to the mat to exit the pose.
   

Tips for Maximizing Weight Gain with Yoga

Here are some tips you can keep in mind while practising Yoga for weight gain:

1. Feed Nutrition to Your Body: Yoga will not lead to weight gain. Weight gain occurs when you consume more calories than you burn. Pay attention to eating foods that are dense and good for your body. Pay attention to consuming more protein (to help rebuild muscle), healthy fats (nuts and seeds), and complex carbohydrate sources (i.e. oats, rice, sweet potato) that will fuel your yoga practice and feed your body to nourish and grow you.
2. Choose Styles that are Strength-Based: Although all styles of yoga have value, there are a few that are more physical (for example, Vinyasa yoga, Power Yoga, or Ashtanga yoga), that is likely to be most beneficial for building muscle than restorative or calming- based styles.
3. Be Consistent: Practice 3-5 x a week, the goal is to be consistent and help your body be adapting and stronger without realizing it!
4. Prioritising Rest: Muscles repair when you take rest. Aim for 7-9 hours of good sleep each night. Don't skip Savasana (Corpse Pose) at the end of your practice, which can be your time to help your muscle and nervous system to rest and relax.
   

Conclusion

Gaining healthy weight involves nourishing your body, building strength, and self-care. Practising yoga for weight gain provides a unique combination of all three: it creates a balance between our body’s internal systems; it develops functional strength; it calms the mind, uplifting and supporting us and providing us with an inner, external approach to wellness.

Therefore, when you roll out your yoga mat, roll it out to feel strong, energised, and connected; roll it out with the intention to create a strong, resilient, healthy body. Your body will appreciate you either way! Nourish yourself with healthy foods, and nurture your strength while you build it, one breath at a time!