Although many people employ Yoga for losing weight, it can be a healthy way to gain weight as well. One you have consulted your physician and dietician and determined how much weight you need to put on, you can start regulating yoga in your daily routine to get benefits of weight gain. Yoga is a great way to stretch and exercise each muscle in the body. It can increase metabolism and hence appetite. This great method of exercising when combined with a healthy diet and eating routine will prove beneficial for gaining muscle mass.
Vajra means diamond or thunderbolt and the asana is a kneeling posture. While most yoga asanas are advised to be practiced on an empty stomach, the Vajrasana is one which can be done immediately after a meal. It promotes good digestion and prevents unnecessary bloating too.
How to do it:
- With your calf muscles close together, toes crossed and buttocks resting on the heels, thighs and calf, place your hands on your knees.
- Try to keep the upper body completely erect and focus on your breathing.
- The asana can be mastered with time to hold this position for up to 30 minutes.
The eight pose in the 12-asana series called Surya Namaskar, the asana is used for both weight loss and when combined with a healthy diet- gain. The asana involves lying on the front and bending the upper body and head backwards by balancing with hands. Because the upper body and the head are poised like the head of a cobra this pose is also called the Cobra pose.
How to do it:
- Lie flat on your stomach with your toes stretched out and touching each other and place your hands with the palms stretched at shoulder level
- Using your arms and hands start lifting your upper body by bending at your elbows.
- Bend your body and neck backwards.
- Perform this asana for 15 seconds and take 10 seconds breaks before doing it again.
The tree pose
This is a pose for gaining muscles. To do this asana, follow these steps:
- Stand erect and place your left foot against your right thigh by bending it at the knee.
- Lift your hands up and hold them in the prayer position.
- Hold this pose for at least 30seconds to 1minute.
- Remember not to lock your right knee.
- If you cannot place your left foot on the right thigh, you can place it closer to the knee but never directly on it.
- This pose causes tension in the calf and leg muscles. Repeat on the other side.
The matsayana or fish pose
This pose is excellent for nutrition as well as digestion. It also causes a high blood circulation to the brain and hence increases freshness.
How to do this:
- Lie on your back and place your feet together, toes touching.
- Keep your arms on the side and palms facing downwards.
- Bring your palms under your buttocks and press down on your elbows to arch your spine and tilt your head backwards.
- Make sure your head stays in contact with the ground. Hold for one second,exhale and come back to relaxed position.
Sarvangasana or shoulder stand
This asana is especially great for improving thyroid function and general body metabolism by activating the core muscles .
How to do this:
- Lie flat on your back.
- Exhale and while inhaling start lifting your legs upwards.
- Keep all the pressure on your shoulder blades and use your hands at your waist to support it.
- Gently keep pushing your legs to greater angles 30, 90 and eventually 130 degrees.
- Hold for 40-60 seconds and exhale to come back to the original position.
Yoga can be a great supplement for working all the muscles in the body. When muscles are contracted they burn unnecessary fat and also increase the metabolism. Practicing yoga while keeping a healthy diet bears magnificent results of weight as well as muscle gain.