Yoga Asanas For Weight Gain: Effective Yoga Asanas For Weight Gain
Yoga for weight loss? We all have heard that one before. But hey, let’s flip the situation. Is it possible to perform yoga asanas for gaining weight in a healthy, sustainable way? A question only a few ask, yet the answer is YES. This ancient practice is equally powerful for those trying to gain healthy body mass, all while building strength, stimulating appetite, and cultivating mindful nourishment.
In this blog, Ekattva Yogshala—a leading yoga school in Rishikesh— will dive deep into the lesser-known benefits of yoga for weight gain. From beginner-friendly postures to practical lifestyle tips, we’ll show how yoga can be a key ally on your journey to a healthier weight.
Let’s get started.
How Exactly Can Yoga Help You Gain Weight?
Practice with intention and yoga can be a powerful tool for naturally boosting your body’s ability to build strength, stimulate digestion, and cultivate mindful nourishment. We know what you’re thinking, “I understand but these don’t explain how I can actually gain weight with this ancient practice.” Don’t worry, we have prepared a list that will explain how exactly yoga can help you with your goals:
Builds lean muscle, not bulk
Yoga does not ask practitioners to do heavy lifting. It simply exercises muscles by using just your bodyweight resistance. Toning and strengthening them without putting strain. Different yoga poses focus on different parts of the body and make you more flexible without building bulky muscles. Just steady, functional strength.
Strokes digestive fire
Having a hard time getting your appetite moving? The twists in yoga like Ardha Matsyendrasana and forward folds will press and stimulate your internal organs for improved digestion and to absorb more nutrients. Dynamic flows like Surya Namaskar will boost your metabolic rate. Helping you make good use of the food you eat as you gain weight.
Reduces stress, increases appetite
Ever noticed how your anxiety sometimes reduces your feeling of hunger? Stress eliminates a person’s desire for food. Result? Uncalled weight loss. Doing yoga breathwork techniques and meditation reduces cortisol in your body. These calm the nervous system and restore your natural hunger cues. Yoga motivates you to enjoy your meals in a way that you eat mindfully!
Balances hormones naturally
Problems with hormones such as hyperthyroidism and high metabolism may stop weight from increasing. Restorative yoga poses like legs-up-the-wall or child pose will hel your body to balance its hormones. Some asanas can even support thyroid health. Creating an internal environment for healthy body growth.
What Yoga Asanas Support Weight Gain?
We hope now you understand yoga isn’t just about burning calories but also about working with your body to reach your ideal weight. You can make it stronger, calmer, and in tune with its needs. Finally, it’s time to address the elephant in the room i.e. what poses to practice as a beginner.
Ekattva Yogshala has prepared a list of poses that are beginner-friendly, effective, and require no fancy equipment. Practice them daily, ideally alongside a nutrient-dense diet and results will follow:
1. Bhujangasana (Cobra Pose)
Great for: Stimulating digestion, enhancing spinal flexibility, and awakening appetite.
Why it works: Cobra pose stretches the abdominal region and massages internal organs, especially the digestive tract. It also tones the lower body, which supports muscle development in the hips and thighs.
How to practice:
- Lie flat on your stomach with legs extended and palms placed beneath the shoulders.
- Inhale deeply and lift your chest, keeping elbows close to your body.
- Hold the pose for 15–30 seconds, then exhale and lower. Repeat 3–5 times.
Benefits:
- Awakens hunger cues
- Stimulates the abdominal organs
- Builds strength in the back and glutes
2. Vajrasana (Thunderbolt Pose)
Great for: Improving digestion, relaxing the mind, and promoting nutrient absorption.
Why it works: Unlike most yoga poses, Vajrasana can be performed immediately after meals. It aids in digestion and helps regulate metabolism by directing blood flow to the digestive organs.
How to practice:
- Kneel on the floor and sit back on your heels with your spine upright.
- Rest your hands on your thighs and breathe slowly and deeply.
- Stay in the pose for 5–10 minutes.
Benefits:
- Aids post-meal digestion
- Calms the nervous system
- Improves nutrient uptake
3. Sarvangasana (Shoulder Stand)
Great for: Boosting endocrine function and improving metabolic balance.
Why it works: This inversion encourages blood flow to the thyroid gland, which regulates metabolism. A balanced thyroid supports consistent energy levels, digestion, and hormonal balance—essential factors in healthy weight gain.
How to practice:
- Lie on your back and raise your legs and hips toward the ceiling.
- Support your lower back with your hands and keep legs aligned.
- Hold for up to 30 seconds, then gently lower down.
Benefits:
- Stimulates the thyroid and endocrine system
- Promotes hormonal balance
- Supports metabolism
4. Matsyasana (Fish Pose)
Great for: Increasing oxygen flow, opening the chest, and enhancing digestion.
Why it works: Fish Pose is more than just a heart opener. It stimulates the thyroid and stretches the abdominal area, supporting both digestion and emotional release. This makes it a powerful pose for those whose weight issues stem from anxiety or poor gut health.
How to practice:
- Lie on your back with legs extended.
- Slide your hands under your hips, press elbows into the floor, and arch your chest upward.
- Hold for 20–30 seconds while breathing deeply.
Benefits:
- Encourages emotional balance
- Improves breathing and circulation
- Enhances digestion and appetite
5. Pavanamuktasana (Wind-Relieving Pose)
Great for: Relieving bloating, improving gut health, and enhancing nutrient absorption.
Why it works: Often underrated, this pose improves the body’s ability to digest food and absorb nutrients, key steps in the weight gain process. It’s especially helpful for people who feel bloated or uncomfortable after meals.
How to practice:
- Lie flat on your back and bring your knees toward your chest.
- Wrap your arms around your knees and gently press them toward your abdomen.
- Hold for 30 seconds, then release. Repeat 3–5 times.
Benefits:
- Aids in digestion
- Reduces abdominal discomfort
- Promotes nutrient absorption
Why Join a 200-Hour Yoga Teacher Training in Rishikesh this Monsoon
How Can I Deepen My Yoga Practice for Weight Gain?
While there’s no problem in joining short-term retreats, we always recommend longer immersion for sustainable results. You can join a dedicated program like Ekattva Yogshala’s 200-hour yoga teacher training for:
- Mastering muscle-building asanas with proper alignment
- Developing digestion-boosting pranayama techniques
- Learning yogic nutrition principles for healthy weight gain
- Cultivating mind-body awareness required for consistent progress
Located in the spiritual hub of Rishikesh, our immersive program goes beyond just poses—it’s a journey into the heart of authentic yoga. It’s your chance to dive deep into:
- Weight (Supportive asana technique and sequencing)
- Metabolism (Pranayama and meditation)
- Ayurvedic foundations (for holistic health)
- Anatomy and alignment (for safe practice and strength building)
In simple words, our 200-hour yoga teacher training program is more than certification. It’s a life-altering journey where either you can aim to teach or simply reshape your body and mind. Our course offers profound personal growth!
Check out these resources as well:
4 yoga training courses to join in Rishikesh
A guide on yoga certification course in Rishikesh
Everything about One- Minute Yoga
Everything about guided meditation
Final Thoughts: Yoga Is a Path to Balance—Not Just Burn
Yoga isn’t just for losing weight. With the right approach, it can help you gain healthy mass, improve digestion, build muscle, and restore overall vitality. The asanas shared above aren’t just movements—they’re tools for transformation.
For a more immersive experience, we highly recommend joining Ekattva’s 200-hour yoga teacher training program. We are conducting new classes in September and October. Explore our website to learn more and book your seat today. Email us at info@spiritualpunditz.com in case of queries.
Ekattva Yogshala is also popular for these teacher training courses:
