Yoga is the most trusted and effective holistic method of nourishing and toning one's body. Although most people are focused on losing weight, for some, gaining weight – the right kind of weight, not just fat content – is equally difficult.
Yoga is a fantastic way of life that has solutions for all health issues, including weight gain. It addresses issues such as slow metabolism, a lack of appetite, and digestive issues. It ensures good circulation of blood and oxygen, depositing nutrients throughout the body, with its diverse and promising asanas.
This article focuses on a few yoga asanas that aid in weight gain naturally. with healthy habits.
Chakrasana (Wheel Pose)
Dhanurasana (Bow Pose)
Bhujangasana (Cobra Pose)
Vajrasana (Diamond/ Thunderbolt Pose)
Sarvangasana (Shoulder Stand)
Matsyasana (Fish Pose)
Pavanamuktasana (Wind Relieving Pose)
Savasana (Corpse Pose)
Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.
Apply For Live Yoga Classes - Live Yoga Classes Online オンラインヨガクラス
1. Chakrasana (Wheel Pose)
This asana improves blood circulation to all parts of the body and increases spine flexibility. It also helps to build strength in the arms, shoulders, hips, thighs, and wrists. It regulates all of the body's processes by balancing the hormones.
How to do it: Begin by lying on your back and placing your hands behind your shoulders. Slowly raise your body with the help of your palms and feet, making the best arch you can. Stay in the position for as long as you're comfortable, and focus on your breathing. Lower your body gently and then rest for a few minutes before the next exercise.
Precautions for Chakrasana (Wheel Pose)
Chakrasana should not be done straight. Before practicing Chakrasana, you should warm up with simple postures like setu asana and other reverse back bending asanas.
It should not be done by persons who are unwell in any way.
Chakrasana is not recommended for persons who have wrist or back pain.
Chakrasana should not be practiced by pregnant women.
2. Dhanurasana (Bow Pose)
Dhanurasana is a posture that strengthens the back and abdominal muscles. It stimulates the reproductive organs, improves digestion, and massages the thyroid gland. It also helps to relieve stress and fatigue by stretching all of the muscles.
How to do it: Begin by lying on your stomach, feet apart. Fold your knees, take your hands behind your back, and grab the ankles, pulling your legs up and behind you. Lift your chest and keep your gaze straight ahead. Hold this position for 30-60 seconds, focusing on deep breathing.
Precautions for Dhanurasana (Bow Pose)
If you have a neck or lower back injury, avoid this asana.
If you've just had abdominal surgery, you shouldn't do this asana.
If you have high blood pressure, ulcers, migraines, headaches, or a hernia, you should avoid this asana.
3. Bhujangasana (Cobra Pose)
This pose relieves stress by stretching the muscles in the shoulder, back, abdominal, and neck region. It improves digestion, metabolism, and removes any blockages. It also improves nutrient absorption by increasing blood and oxygen circulation in the body.
How to do it: Begin by lying flat on your stomach with your legs extended and your feet facing down. Maintain your elbows on your sides and your palms flat on the surface. After that, take a deep breath and lift your chest and abdomen, putting all of your weight on your palms. Check that the navel is in contact with the floor. Return to the starting position after slowly exhaling. Repeat this process 4-5 times.
Precautions for Bhujangasana (Cobra Pose)
Don't hold your body in a stiff position.
It should not be done by pregnant ladies.
Don't put too much pressure on yourself to practice it.
Because your buttocks tend to tense up naturally during Cobra stance, keep them loose.
Make sure your arms aren't straight.
4. Vajrasana (Diamond/ Thunderbolt Pose)
This asana relaxes the mind while strengthening the thighs, calves, and abdominal muscles. It promotes good digestion by increasing blood circulation throughout the body, improving metabolism, relieving constipation, and increasing appetite.
How to do it: This asana must be performed on a yoga mat. Place your thighs on the calf muscles, with your toes pointing behind you. Back and neck must be straight. Put your hands on your thighs and focus on deep breathing. Maintain this position for 5 to 10 minutes. Then, exhale and relax as you stretch.
Precautions for Vajrasana (Diamond/ Thunderbolt Pose)
Kneel on your yoga mat with your knees as close together as possible.
The big toes must connect while the heel stays separate.
Lower your body until your buttocks are in the space between your two feet.
Your heels should be in contact with the sides of your hips.
5. Sarvangasana (Shoulder Stand)
The primary benefit of this asana is improved blood circulation. It relieves indigestion and constipation while also improving spine flexibility. It is especially beneficial to thyroid gland function.
How to do it: Begin by lying on your back with your legs together and your hands by your sides. Then take a deep breath in, lifting the hips and then the legs. Legs should be at a 30° angle at first, then at a 90° angle with the hands on the lower back for support. Hold this position for 30-60 seconds.
Precautions for Sarvangasana
It is not suggested that you bend your knees when executing Sarvangasana.
Don't try to move or overstretch your neck.
Your legs should be relaxed, not stiff, as this will contract them and prevent blood from draining.
6. Matsyasana (Fish Pose)
Matsyasana stretches the stomach, chest, and lower back muscles. It alleviates tension and stress while improving the digestive, reproductive, and cardiovascular systems' functionality. It also promotes better nutrient absorption, which aids in weight gain.
How to do it: Begin by lying on your back with your feet together and your hands alongside your body. Lift your body and gently curve your back until your head rests on the ground. Concentrate on your inhalation and exhalation. Hold this position for a few seconds before returning to the starting position. It is critical to practice this asana early in the morning, several hours after eating.
Precautions for Matsyasana (Fish Pose)
This asana should not be done if you have high blood pressure, low blood pressure, or sleeplessness.
Padmasana should not be done if you have a knee injury (Lotus Pose).
When bending, avoid putting too much strain on your back, as this might result in significant injury.
7. Pavanamuktasana (Wind Relieving Pose)
Pavanamuktasana is extremely beneficial for anyone suffering from digestive issues such as acidity, indigestion, constipation, or flatulence. This pose (asana) is also beneficial for menstrual problems and strengthens the reproductive organs. It strengthens the muscles in the lower back.
How to do it: For this pose, you will have to start with lying down on your back. Next, lift the legs and bend your knees. Lift your upper body, till your thighs touch the stomach and hug your knees. Lock your fingers and stay in this position for 20-30 seconds. Breathe rhythmically and slowly release the body.
Precautions for Pavanamuktasana (Wind Relieving Pose)
Always begin by drawing your right knee in and extending your left leg. If you have a spine injury or sciatica, do not attempt this wing releasing position. Allow your lower back to remain on the floor as much as possible. If you're pregnant, you should avoid removing your wings.
8. Savasana (Corpse Pose)
This asana is usually practiced at the end of the session because it is relaxing and is meant to rejuvenate your mind and body as well as shift its attention to the inner-self, allowing the body to absorb all of the nutrients. It has numerous health benefits, including lowering blood pressure, fatigue, and stress.
How to do it: Lie on your back with your legs apart. Keep your hands close to your body but away from your torso. Relax the entire body, including the face. Breathe in slowly and evenly. Hold this position for 5 to 10 minutes.
Precautions for Savasana (Corpse Pose)
While in Savasana, avoid moving your body because it will disrupt the practise and increase your distractions.
Make sure you're doing it on a flat, hard surface.
This should be done in a setting that is both calm and relaxing.
Diet Tips To Combine With Yoga
Doing only yoga asanas will not help you gain weight. You must eat a well-balanced diet in order to gain weight. A person who is gaining weight must eat a high-density diet.
Eating nutritious food in addition to these asanas will result in promising results. It is critical to consume foods high in proteins and carbohydrates to ensure healthy fats in the long run. Chapatis, rice, suji, dals, and oats are required.
Aside from that, to gain weight, one must consume nuts, pumpkin seeds, flaxseeds, milk and milk products, soy chunks, tofu, eggs, and meat on a regular basis. It is also critical to consume fruits and vegetables, which provide the body with healthy and safe sugars.
Apply For Live Yoga Classes - Live Yoga Classes Online オンラインヨガクラス
Comments