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10 Yoga Asanas For Weight Gain: Healthy Ways To Build Muscles And Mass

When we think of weight gain, our minds often leap to images of unhealthy habits and overindulgence in junk food. However, there’s a different perspective for those struggling with being underweight and seeking a more wholesome way to build muscle and mass. Yoga, often synonymous with flexibility and relaxation, can be a game-changer. It offers an avenue for healthy weight gain in a balanced and holistic manner. This article will explore a journey through ten yoga asanas for weight gain that can be your path to a healthier and more muscular you.

1. Bhujangasana (The Cobra Pose)

Bhujangasana or Cobra pose
Bhujangasana (Cobra Pose)

Cobra Pose, or Bhujangasana, is a remarkable choice for toning your back muscles and enhancing flexibility. It doesn’t stop there; it stimulates your abdominal muscles, helping you cultivate a stronger core.

2. Vajrasana (The Diamond Pose)

Vajrasana (The Diamond Pose)

Vajrasana, often referred to as the Diamond Pose, is a simple yet highly effective asana that contributes to better digestion and overall health. By enhancing your body’s ability to digest and absorb nutrients, it provides essential support for healthy weight gain.

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3. Sarvangasana (The Shoulder Stand)

Sarvangasana or Shoulder stand
Shoulder Stand (Sarvangasana)

Sarvangasana, also known as the Shoulder Stand, takes center stage in boosting your metabolism and fortifying your core. This makes it an invaluable ally in your journey to building muscle mass in a balanced way.

4. Chakrasana (The Wheel Pose)

Wheel Pose (Urdhva-Dhanurasana)

Chakrasana, also known as the Wheel Pose, is a magnificent yoga asana for weight gain that aids in building muscles. It particularly targets the chest, arms, and back muscles. It excels in opening up your chest, paving the way for increased muscle mass in your upper body.

5. Dhanurasana (The Bow Pose)

Bow Pose
Dhanurasana (Bow Pose)

The Bow Pose, or Dhanurasana, is your ticket to weight gain through yoga. This posture doesn’t just stretch your body; it also strengthens it, focusing on the abdomen, thighs, and upper arms. With regular practice, you can witness a noticeable increase in muscle mass.

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6. Pavanamuktasana (The Wind-Relieving Pose)

Pavanamuktasana (Wind-Relieving Pose)
Pavanamuktasana (Wind-Relieving Pose)

Don’t be fooled by its name; the Wind-Relieving Pose, or Pavanamuktasana, is an excellent addition to your yoga routine regarding digestion and appetite improvement. Both of these factors are crucial for healthy weight gain. Additionally, it helps strengthen your abdominal muscles.

7. Matsyasana (The Fish Pose)

Matsyasana or Fish pose
Matsyasana (Fish Pose)

The Fish Pose, or Matsyasana, has a unique charm. It opens up your chest, stretches your neck, and bolsters the strength of your upper back. This pose is a valuable asset for those aiming to enhance their upper body muscle mass.

8. Savasana (The Corpse Pose)

Savasana (Corpse Pose)

Savasana, though seemingly passive, holds a vital place in relaxation. A well-rested body is primed for recovery and growth. Therefore, remember to include this pose in your yoga routine.

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9. Supta Baddha Konasana (The Reclining Butterfly Pose)

This asana shines in opening up the hips and stretching the inner thighs. It not only fosters flexibility and circulation but also actively promotes healthy weight gain.

10. Utkatasana (The Chair Pose)

Utkatasana (Chair Pose)
Utkatasana (Chair Pose)

Utkatasana, often called the Chair Pose, takes a firm stance on your thighs, lower back, and core muscles. It’s the go-to choice for those on the quest to build lower body muscle mass.

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Yoga is a multifaceted discipline, extending its benefits beyond weight loss and flexibility. It can be a potent tool for gaining weight and muscle in a manner that’s healthy and sustainable. These ten yoga asanas for weight gain can be your trusted allies on your journey toward becoming a stronger and more muscular version of yourself. Remember to practice them regularly and maintain a balanced diet that complements your yoga routine. Soon, you’ll be well on your way to a healthier, more robust you. 

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