Yoga exercises have long been associated with flexibility and relaxation, but did you know that they can also be effective for weight gain and body sculpting? In this article, we will explore the benefits of incorporating yoga into your fitness routine, debunk common misconceptions, and provide you with a comprehensive guide to 10 yoga that can help you achieve your weight gain and body sculpting goals through these exercises.
Many people struggle with being underweight and want to gain some healthy weight and muscle mass. Being underweight can have negative effects on your health, such as increased risk of infections, osteoporosis, infertility, and fatigue. However, gaining weight is not as simple as eating more junk food or binge-watching Netflix. You need to follow a balanced diet and a proper exercise routine that can help you build strength, stamina, and muscle mass.
In this blog post, we will share some tips on how to gain weight naturally with yoga and exercise. We will also suggest some foods that are rich in calories and nutrients that can support your weight gain goals. Let’s get started!
Understanding Weight Gain and Body Sculpting
a) The Science Behind Weight Gain
When it comes to weight gain, the basic principle is simple – you need to consume more calories than you burn. However, the specific process is a bit more complex. Metabolism, which refers to all the chemical reactions in your body, plays a crucial role. Yoga exercises help increase metabolism, allowing your body to burn calories more efficiently.
It is important to note that while yoga exercises can contribute to weight gain, they should be complemented by a healthy and balanced diet. This combination ensures that your body receives the nutrients it needs to build muscle mass effectively.
b) Sculpting Your Body – Definition and Approach
Body sculpting involves shaping and toning specific muscle groups to achieve a desired physique. Yoga, with its focus on mindful movement and controlled breathing, offers a unique approach to body sculpting. By engaging in yoga exercises, you can target specific muscle groups and work towards achieving a well-defined and sculpted physique.
Why Yoga is Good for Weight Gain
Yoga is a holistic practice that can benefit your physical, mental, and emotional well-being. It can also help you gain weight in a healthy way by improving your digestion, metabolism, appetite, and blood circulation. Yoga can also reduce stress and anxiety, which are common factors that can interfere with your weight gain efforts.
Yoga can also help you gain muscle mass by using your own body weight as resistance. Some yoga poses can challenge your muscles and make them stronger and bigger over time. Yoga can also enhance your flexibility, balance, posture, and coordination, which are important for any physical activity.
Best Yoga Asanas for Weight Gain
There are many yoga asanas that can help you gain weight, but here are some of the most effective ones:
1. Bhujangasana (Cobra Pose):
This pose stretches your chest, abdomen, and back muscles. It also stimulates your digestive organs and improves your appetite. To do this pose, lie on your stomach with your legs together and your palms under your shoulders. Lift your upper body off the floor by straightening your arms and arching your back. Look up and hold the pose for a few seconds. Then lower your body back to the floor and repeat.
2. Dhanurasana (Bow Pose):
This pose strengthens your back, chest, abdomen, and hip muscles. It also massages your internal organs and enhances your digestion. To do this pose, lie on your stomach with your legs apart and your arms by your sides. Bend your knees and bring your heels close to your buttocks. Reach back and hold your ankles with your hands. Lift your chest and thighs off the floor by pulling your ankles with your hands. Balance on your abdomen and hold the pose for a few seconds. Then release your ankles and lower your body back to the floor and repeat.
3. Sarvangasana (Shoulder Stand):
This yoga boosts your blood circulation and metabolism. It also stimulates your thyroid gland, which regulates your hormones and weight. To do this pose, lie on your back with your legs together and your arms by your sides. Lift your legs up to the ceiling by pressing your palms into the floor. Then lift your hips and lower back off the floor by supporting them with your hands. Bring your legs over your head until they are perpendicular to the floor. Align your body in a straight line from head to toe and hold the pose for a few seconds. Then lower your legs back to the floor slowly and repeat. Improved metabolism will help you gain weight.
4. Chakrasana (Wheel Pose):
This pose stretches and strengthens your entire body, especially your arms, shoulders, chest, abdomen, hips, thighs, and calves. It also increases your energy levels and appetite. To do this pose, lie on your back with your knees bent and your feet flat on the floor near your buttocks. Place your palms on the floor next to your ears with your fingers pointing towards your shoulders. Lift your hips and chest off the floor by pressing your feet and palms into the floor. Arch your back and straighten your arms and legs as much as possible. Look up or back and hold the pose for a few seconds. Then lower your body back to the floor slowly and repeat.
5. Pavanamuktasana (Wind Relieving Pose):
This pose helps relieve gas and bloating, which can affect your appetite and digestion. It also tones your abdomen, thighs, and hips. To do this pose, lie on your back with your legs together and your arms by your sidesTo perform this exercise, start by bending your knees and bringing them close to your chest. Embrace your knees with your arms. As you lift your head, try to touch your chin to your knees. Maintain this position for a few seconds before relaxing and releasing.
6. Matsyasana (Fish Pose):
This pose stretches your chest, abdomen, and throat muscles. It also stimulates your thyroid gland, which regulates your metabolism and weight. To do this pose, lie on your back with your legs together and your arms by your sides. Slide your hands under your buttocks and press them into the floor. Raise your torso from the ground by extending your arms and curving your spine. Direct your gaze upward and maintain the position for a brief period. Hold the pose for a few seconds and then lower your chest and head back to the floor. Repeat a few times.
7. Savasana (Corpse Pose):
This pose is the final relaxation pose in yoga. It helps calm your mind, body, and nervous system. It also reduces stress and anxiety, which can interfere with your weight gain efforts. To do this pose, lie on your back with your legs slightly apart and your arms by your sides. Relax your muscles and breathe deeply. Close your eyes and concentrate on your breath. Stay in this pose for a while or as long as you want.
8. Vajrasana (Diamond/Thunderbolt Pose):
This pose helps improve your digestion and metabolism by stimulating the digestive organs and increasing blood flow to the abdomen. It also strengthens your back, thighs, and calves. To do this pose, kneel on the floor with your legs together and your feet flat on the floor. Sit on your heels and place your palms on your knees. Keep your spine straight and your chest open. Breathe deeply and hold the pose for as long as you can. You can do this pose after meals to aid digestion.
9. Surya Namaskar (Sun Salutation):
This is a sequence of 12 poses that can help you gain weight by increasing your appetite, energy, and muscle mass. It also enhances your blood circulation, respiratory system, and hormonal balance. To do this sequence, start by standing with your feet together and your hands in prayer position at your chest. Inhale and raise your arms over your head and bend backward.
Exhale and bend forward from your hips and touch the floor with your hands. Inhale and step your right leg back and lower your knee to the floor. Look up and arch your back. Exhale and step your left leg back and come into a plank position. Lower your body to the floor by bending your elbows. Inhale and slide your chest forward and lift your head and torso into a cobra pose.
Exhale and lift your hips and come into a downward-facing dog pose. Inhale and step your right leg forward between your hands and lower your left knee to the floor. Look up and arch your back. Exhale and step your left leg forward and bend forward from your hips and touch the floor with your hands. Inhale, raise your arms over your head and bend backward. Exhale and bring your hands in prayer position at your chest. Repeat the sequence with the left leg leading. You can do this sequence 5 to 10 times in the morning on an empty stomach.
10. Halasana (Plow Pose):
This pose stretches and strengthens your spine, shoulders, neck, and abdominal muscles. It also improves your digestion, metabolism, and thyroid function. To do this pose, lie on your back with your legs together and your arms by your sides. Lift your legs up to the ceiling and then lower them behind your head until they touch the floor. Keep your back straight and your chin tucked in. Hold the pose for a few seconds and then lift your legs back to the ceiling and lower them to the floor. Repeat a few times.
According to Ayurveda, the best foods for weight gain are those that are grounding, warm, oily, smooth, stabilizing, and substantive. These foods help balance the Vata dosha, which is typically associated with thinness and difficulty in gaining weight.
Some of the foods that Ayurveda recommends for weight gain are:
- Soybean: Soybean is a high-protein food that can help build muscle mass. It is also rich in phytoestrogens, which can balance the hormones and increase appetite. You can consume soybean in the form of tofu, tempeh, soy milk, or soy nuts.
- Fruits: Fruits are a good source of natural sugars, antioxidants, vitamins, and minerals. They can provide energy and nourishment to the body and also stimulate digestion. Some of the best fruits for weight gain are bananas, mangoes, grapes, dates, figs, and raisins.
- Dairy products: Dairy products are rich in calcium, protein, and healthy fats. They can strengthen the bones and muscles and also improve the complexion and immunity. You can include more milk, curd, ghee, cheese, and butter in your diet.
- Grains: Grains are the staple food of most cultures and provide carbohydrates, fiber, and protein. They can fill you up and keep you energized for longer. Some of the best grains for weight gain are rice, wheat, barley, oats, and quinoa.
- Nuts and seeds: Nuts and seeds are packed with healthy fats, protein, and calories. They can boost your metabolism and also provide essential fatty acids, antioxidants, and minerals. You can snack on almonds, walnuts, pistachios, cashews, sunflower seeds, pumpkin seeds, sesame seeds, and flax seeds.
- Chyawanprash: Chyawanprash is a traditional Ayurvedic tonic that contains various herbs, spices, honey, ghee, and sugar. It is a rejuvenating and nourishing supplement that can improve digestion, immunity, memory, and vitality. You can take two teaspoons of chyawanprash every day with warm milk or water.
- Satavari: Satavari is an Ayurvedic herb that is known for its nourishing and balancing properties. It can enhance the reproductive system, hormonal system, digestive system, and nervous system. It can also increase appetite and body weight. You can take satavari powder or capsules as directed by your doctor or Ayurvedic practitioner.
These are some of the best foods for weight gain in Ayurveda. However, you should also follow a healthy lifestyle that includes regular exercise, adequate sleep, stress management, and positive thinking. These factors can help you gain weight naturally and holistically.
