In a world obsessed with “weight loss”, there are many people living on the opposite end of the weight spectrum. Skinny, thin people who have always dreamt of having a muscular body are very much living in the society. Despite eating a calorie-rich diet, they find it hard to gain even a single kilo. Yoga for weight gain is a boon for such people, as it can help in reversing their body structure. Along with improving the mass, Yoga can also aid in strengthening the body and bringing a positive change in their lives. In this article, we shall learn the benefits of Yoga to increase weight, along with detailed Yoga steps for weight gain!

Yoga For Weight Gain With Images:

1. Bhujangasana Or Cobra Pose:

Also known as the Bhujangasana Pose, the Cobra pose is one of the effective Yoga poses for weight gain. It is a back-bending yoga pose, which strengthens your spine and improves your breathing capacity. It must be performed every day for visible results.

How To Do:

  • We have to lie on our front and lift up the upper body and hold it there with the help of the hands.
  • The inhalation and exhalation process then proceed.
  • This is the most basic yoga pose for treating and toning the abdominal muscles.
  • It must be done in sets of 15 seconds each with a ten-second break in between.


The Cobra Pose improves the blood circulation in your body, along with your digestion. It can also keep your Thyroid hormones in control.

2. The Sarvangasana Yoga:

Sarvangasana also known as the shoulder standing pose is a shortcut key to benefits such as optimizing the function of thyroid glands, purifying the blood. It is one of the advanced level Yoga asanas for weight gain, which can be performed every day on an empty stomach.

How To Do:

  • Lying down on the back the lower portion is forced upwards and held in that position with the help of shoulder blades.
  • The shoulder carries the entire burden of the rest of the body.
  • The hands are used to support the waist.
  • This facilitates weight gain successfully if a proper diet is followed alongside the yoga asana.


This pose offers numerous benefits to our body. It promotes good blood circulation to your stomach and aid in better digestion. It also reduces the stress levels in the body, which indirectly contributes to loss of weight.

[See More: How To Gain Weight within a Month]

3. The Vajrasana Yoga:

Wondering how to gain weight by Yoga? Try Vajrasana! Also known as the diamond pose or the thunderbolt pose is another of the yoga techniques for weight gain. It is a simple, beginner pose which can be performed after a meal for better digestion. Practice it for 5 to 10 minutes a day to notice the difference.

How To Do:

  • Kneel on the floor sitting on the heels, spine erect and the palms resting on the knees.
  • Inhale and exhale of air is done slowly.


The Vajrasana directly works on the digestive system and removes stomach related disorders like constipation, bloating or lack of appetite. It can also strengthen your lower body like thighs, calf muscles and hips.

4. Pavanamuktasana:

The wind relieving pose is very helping when it comes to the toning of the body and facilitation of weight gain. A healthy diet alongside this asana will surely give you the results that you require desperately. It must be practised on an empty stomach every day for about 5 minutes. This is one of the effective Yoga exercises to increase weight!

How To Do:

  • Lie flat on your back and hold your feet together.
  • Place your arms next to your body.
  • Take a deep breath and bring your knees close to your chest, while you exhale.
  • Hold the knees tightly during the process.
  • Now, inhale slowly and release the grip.
  • Repeat for 5 to 10 times.


It relieves you from back pain problems, along with reducing the bloating of your abdomen. The pose flushes out the wind from your stomach and improves your metabolism. You will also experience lowered acid refluxes and burning sensation.

5. The Matsyasana Yoga:

The Matsyasana or fish pose is another great yoga where the person sits with her legs together and then bends backwards in an arch supported by the elbows while the hand is tucked into the hips. The head goes more backward until it touches the ground. This way blood circulation in the head opens up and helps in better hair conditions.

How To Do:

  • Lie flat on your stomach and bring your legs together.
  • Place your palms under the hips and the elbows perpendicular to the ground.
  • Slowly breath in and lift your waist and your head facing the ground.
  • Exhale and release it with your head back to the normal position and your back to the ground.


Matyasana relieves the tension in your back and stimulates the digestive system. It can also improve your balance and posture. You can also experience flexible neck and shoulder muscles in the body.

[See More: Foods For Weight Gain]

6. Savasana:

Savasana is another great way for weight gain as it gives you the rest you require. It is an easy pose and often called the corpse pose where a perfect has to lie in one position with their eyes closed. It is a great stress buster allowing you to gain weight over time.

How To Do:

  • Lie down on your back.
  • Place your palms next to your body, facing upwards.
  • Relax your body and close your eyes.
  • Meditate for a while.


This asana can help in giving you an overall physical and mental relaxation. By alleviating stress, the asana can improve your appetite and quality of sleep, which in turn contributes to weight gain. It also helps in maximum absorption of nutrition from your food for a healthy well-being.

7. The Uttasana Yoga:

Uttasana is a forward bending pose, which can stimulate your digestive glands and boost your appetite. It also strengthens your spine and stretches your limbs for a relaxed physical self. This is a basic bending pose and is a part of the Surya Namaskars. This is the best Yoga for weight gain for male and female practitioners.

How To Do:

  • Stand upright with your feet firm on the ground
  • Now exhale and slowly bend forward till your palms touch your feet
  • Hold the position for 5 seconds
  • Slowly inhale and get back to the original position


You will notice better digestion and utilization of the nutrients in your food. The pose also enhances your balance and posture. It can also strengthen your core and keep you active.

[See More: How to Gain Weight for Girls]

8. The Kapalbhati Yoga:

This form is known as kapalbhati or the front lobe cleansing technique where the breathing movements are corroborated with the stomach muscles to work out the breathing. When the air is inhaled the stomach muscles inflate while the exhalation leads to deflating stomach muscles. This pose among other benefits helps to ease out metabolism allowing us to gain weight easily.

How To Do:

  • Sit in a cross-legged position and place your palms on the thighs, facing upwards.
  • Take a deep breath and keep exhaling it with force.
  • Make a hissing noise to force the toxins out.
  • Repeat for every 5 minutes.


This pose improves your respiratory health by increasing the capacity of your lungs. It can also improve your digestive system and keeps the hormones in check. It also offers an internal peace and fills your body and mind with positivity.

While yoga is normally associated with weight loss, it is also equally helpful for weight gain. Yoga assists in weight gain by increasing appetite and body metabolism. Moreover, it also strengthens the muscles and brings flexibility in the body. Instead of worrying about your skinny self, try out these exercises to experience the results for yourself. Do let us know your journey to gaining weight with Yoga.

Frequently Asked Questions & Answers:

Q1. What is the best diet with Yoga for faster weight gain?

Ans: While Yoga certainly prepares your body for a faster gaining of weight, it is your diet that makes the key difference. You must check your BMI and calculate the required amounts of calories per day. Indulge in healthy, high-calorie diet, instead of junk food like Potato chips. Remember, more than the numbers on the scale, your overall health matters a lot.

Q2. Can Yoga make you gain weight by increasing appetite?

Ans: Yes! One of the main contributors to a slow gaining of weight is a reduced appetite. Factors like poor digestion, stomach disorders or lack of enough digestive enzymes lead to this problem. Yoga can stimulate your abdominal region and the digestive glands. Certain poses also reduce bloating and gases trapped in your stomach, along with improving your hunger.

Q3. How Should I Plan My Diet For Effective Weight Gain?

Ans: Your diet must never be one heavy meal at a time. This can cause severe pressure on your stomach and even your liver. Instead, break the meal into multiple elements and indulge in good food every 2-3 hours. The key is to keep your stomach active and release the enzymes in a regulated way for better digestion and absorption of nutrients.

Q4. Along with Yoga, what are the other exercises for weight gain?

Ans: Yoga has some incredible exercises which can lead to a good weight gain. While performing yoga asanas, if you can indulge in jogging and brisk walking, to improve your metabolic rate. It can also improve your immune system and increase your appetite for putting on a few pounds.

Q5. What are the side effects of Yoga for weight gain?

There are no major side effects of practising Yoga for weight gain. However, it is said that people who performed Yoga for a while usually gain unexpected weight after quitting it. This is because of high-calorie intake with little or no exercise. This may prove to be favourable for those wish to gain weight. However, for healthy well-being, Yoga is a must!


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.