Fitness Postures

How To Gain Weight Through Yoga

It might seem counterintuitive to think that Yoga can be used to gain weight because, most people looking to pick up an exercise routine are more interested in losing weight. However, Yoga can be an effective tool for gaining weight in a healthy way. This ancient practice not only improves flexibility and strength but can also contribute to a better overall body composition by increasing muscle mass. Certain yoga poses and sequences are particularly beneficial for those looking to add healthy pounds. By focusing on nourishing and strengthening the body, along with proper dietary changes, Yoga can help in achieving a more balanced and robust physique. Additionally, the stress-reducing benefits of Yoga can aid in improved digestion and absorption of nutrients, which are crucial for healthy weight gain.

Some of the best yoga poses for gaining weight include variations of the warrior pose that focus on lower body strength, as well as arm balance poses. These poses are not only beneficial for building muscle in the legs, hips, and glutes, but they also engage the core and upper body, leading to an overall increase in muscle mass and strength. For example, Warrior II and Warrior III are excellent for strengthening the thighs and glutes while improving balance and stability. Arm balances such as Crow Pose and Eight-Angle Pose require significant upper body strength, engaging the arms, shoulders, and chest. These poses challenge the body in new ways, promoting muscle growth and increased endurance. In addition to these, incorporating poses like the Plank and Chaturanga can further enhance upper body strength. It’s important to approach these poses with patience and consistency, as they can be quite challenging at first. Integrating a balanced yoga routine with a focus on these strength-building poses, along with a nutritious diet, can be an effective strategy for healthy weight gain. This approach not only aids in physical development but also contributes to mental and emotional well-being, creating a holistic approach to health.

Warrior Poses for Strength

As the name implies, the warrior pose is all about strength. Practicing the Warrior pose variations several times per week will tone your legs and help you avoid frailty in the lower body. These poses, which include Warrior I, II, and III, are foundational in many yoga practices and are known for their ability to build endurance, stability, and power in the legs and hips. Warrior I focuses on strengthening the thighs and calves while opening the hips and chest, promoting better posture and core strength. Warrior II, on the other hand, enhances concentration and balance, targeting the quads, hamstrings, and glutes, and is excellent for building stamina. Warrior III is the most challenging of the three, demanding a high level of balance and coordination, and is great for strengthening the back, shoulders, and ankles, in addition to the legs. Regularly incorporating these poses into your yoga routine not only fortifies the lower body but also helps in developing a sense of inner strength and resilience. The mental and physical discipline required to master these poses can be transformative, offering benefits that extend well beyond the yoga mat. By engaging in these warrior poses, practitioners can experience an increase in energy, a more toned physique, and an overall sense of empowerment.

In order to implement warrior pose, put your right leg forward with a bent knee and your left leg back with a flat angled foot. Try to keep your hips straightforward and put your arms together above your head. This positioning, which is the essence of Warrior I pose, allows for a deep stretch in the hips and thighs while encouraging a strong engagement of the core muscles. The arms reaching upwards not only help in stretching the torso but also aid in building strength in the shoulders and arms. It’s essential to maintain a steady breath while holding this pose, as it enhances focus and stability. The alignment of the feet should be carefully considered; the front foot facing forward and the back foot at about a 45-degree angle, ensuring a solid foundation. As you hold the pose, visualize your body as strong and resilient, embodying the spirit of a warrior. This pose is not just a physical exercise but also a practice in mental fortitude, teaching patience, balance, and the ability to withstand challenges. Regular practice of this pose can lead to improved posture, increased lower body strength, and a sense of groundedness. Additionally, it’s a great way to warm up the body for more complex poses and can be a foundational element of a more comprehensive yoga routine focused on building strength and resilience.

There are several variations of warrior pose that you can try when you get comfortable.

Plank Pose for Strength

Plank pose, a staple in both fitness and yoga, is known for enhancing strength and balance. It’s beginner-friendly and is also known as “Phalakasana” or “Utthita Chaturanga Dandasana,” associated with the Manipura Chakra and the fire element. Practicing this pose helps in mastering muscle contractions like mula and uddiyana bandha, which are key for maintaining the pose and building overall strength.

To perform plank pose, start on all fours. Extend your legs back, balancing on your toes and hands, keeping your body in a straight line from head to heels. Ensure your hands are directly under shoulders, and fingers are spread wide for stability. Engage your core, thighs, and glutes to maintain the pose, and keep your gaze down to align your neck with your spine.

There are two main variations: static, where you hold the pose for a set number of breaths, and dynamic, which involves transitioning between poses. For beginners, a knee-supported plank can be used to build strength, while advanced practitioners might try the forearm plank.

Regularly practicing plank pose strengthens the legs, arms, wrists, abdominal muscles, back, and glutes, and improves posture and back pain. It also boosts mental focus and breathing technique. Beginners and those with recent injuries should approach plank pose with caution and ensure proper stretching of wrists, ankles, knees, and neck before practicing.


After mastering foundational poses like the Warrior and Plank, progressing to arm balance poses such as the Crow Pose is a natural next step in your yoga journey. Arm balances are particularly effective for those looking to gain weight through muscle development in the upper body. These poses demand significant strength and endurance, making them ideal for building muscle mass and enhancing overall physical health.

To truly benefit from yoga in terms of weight gain and avoiding frailty, it is important to focus on long holds and strength-building aspects of the practice. However, it’s also crucial to complement your yoga routine with a suitable diet. A nutritious diet, rich in whole foods and balanced in proteins, healthy fats, and complex carbohydrates, is essential. Avoiding sugars and processed foods while increasing your intake of nutrient-dense foods will support your body’s needs as you build strength and muscle through yoga.

Remember, the journey through yoga is as much about nurturing your body with the right nutrients as it is about the physical practice. Integrating mindful eating with your yoga routine can create a powerful synergy, leading to improved physical health, greater strength, and a more robust physique. As you delve deeper into your practice, remember that yoga is a holistic discipline, encompassing physical, mental, and nutritional well-being.

About the author

Alex Hammer

Alex Hammer is a yoga teacher hailing from Eastern Europe, sharing his passion for yoga with his students in a down-to-earth manner. With a strong focus on the mind-body connection, Alex guides his students through their yoga practice, encouraging them to find balance and inner peace. In addition to teaching yoga, he also works part-time as a hotel concierge at a luxury establishment, where he assists guests with their needs and provides them with exceptional service. Alex's diverse background and dedication to his craft make him a valuable presence in both the yoga community and the hospitality industry.