Want to gain weight by doing yoga asanas - #23441

Start with Bhramari pranyama And steps of surya namaskar asana it will improve your gut health If you can purchase simply you can take Shatavari powder 1/2 tsf twice a day Avoid overeating, screen time, stress

Here’s a gentle but powerful sequence that boosts appetite, improves digestion, enhances metabolism, balances hormones, and supports healthy tissue growth (especially breast and hip areas). You can have a consult with yogacharya.

Time Yoga Asana / Practice Benefits

6:15 – 6:20 Deep breathing (Nadi Shodhana + Bhramari) Calms nerves, improves oxygen to tissues 6:20 – 6:30 Surya Namaskar (5 rounds slowly) Stimulates digestion, tones body 6:30 – 6:35 Bhujangasana (Cobra Pose) Opens chest, improves hormone flow 6:35 – 6:40 Ustrasana (Camel Pose) Enhances breast area, boosts digestion 6:40 – 6:45 Vajrasana + Supta Vajrasana Improves gut & relieves GI stress 6:45 – 6:50 Matsyasana (Fish Pose) Opens throat + chest; hormone balance 6:50 – 6:55 Sarvangasana or Legs Up Wall (Viparita Karani) Balances hormones, supports growth 6:55 – 7:00 Shavasana with Sankalpa (mental affirmation) Deep rest, mind-body nourishment 7:00 – 7:05 Drink warm water with ghee + dry ginger Boosts metabolism and gut healing

Only yogasan can’t help you to put on weight. Increase protein intake I.e.Pulses, peanuts, groundnut, organic jaggery, banana etc. Tab.Liv52 DS 1-0-1 Shatavari kalp 15gms twice with milk. Tab.Arogyavardhini 2-0-2

You are young and active, so just doing lot of yogasana alone will not help to gain weight. You can do Surya namaskar this itself will involve 12 asanas. Do pranamyam daily 5-10mins bhastrika lom -vilom daily Along with this your should take Chyavanprash 2tsp in the morning before breakfast with milk mixed with Shatavari granules 2tsp. Once daily Tablet Liv-52 1-0-0 after breakfast. Try this for 2 months and follow up Include black dates , peanuts ,bananas in your diet.

Yoga Asanas for Weight Gain Try to do all postures slowly with focus on breathing Warm-Up 5 mins Neck, shoulder, and wrist rolls – 1 min Marjariasana Uttanasana Gentle Surya Namaskar (2 rounds) Bhujangasana Vajrasana
Pavanamuktasana Setu Bandhasana Matsyasana Paschimottanasana Supta Baddha Konasana Viparita Karani Shavasana Ayurvedic medicine to gain weight. Ashwagandha + Shatavari + Yashtimadhu – Equal parts powder Take 1 tsp mix with warm milk + 1 tsp ghee at bedtime. 2. Simple Homemade Weight Gain Drink (Morning/Evening) Banana-Ghee-Milk Mix 1 ripe banana mashed 1 cup warm milk 1 tsp ghee Take it after yoga or evening snacks. Diet Tips Add 1 tsp ghee to each meal.

Hello, Did you check the thyroid profile?

More than yogasana, pranayama will help you a lot: 1. Anuloma-viloma 2. Bhramari Both without holding the breath. Practice 2 times a day 15 minutes everytime. Meditation- mindfulness before going to bed.

From ayurveda- 1. Vidaryadi leyam 1 tsp 2 times a day 30 minutes before breakfast and dinner with milk.

Take care. Kind regards.

Hello Kavya.

There are some things you need to look after. First your Gut issue. Once you get it solved you will start gaining weight. Second, you need to do deworming. Third you need to eat on time. It is not about how much you eat. It is more important to know what and when you eat. Fourth you need to do simple sesame seed oil massage on your body daily which can be done by yourself you don’t need any assistance.

Here is a detailed plan for your weight gain program.

Very first thing you need to do is deworming. Ayurvedic medicines are very costly and take 21 days procedure and like you mentioned you want cost effective remidy i would suggest you to take TAB. BANDY PLUS. Only 2 tabs you have to take at night in a gap of 3 day.

Next you need to take care you eat properly. As you mentioned you have hostel food, drink lots of dal. That will be the best source of protein and will help you to gain weight. 2-3 katori minimum dal in each meal.

No drinking tea coffe. Rather switch to MILK. Drink buffalo milk that will help you gain weight.

If you donot have SINUS issue or any cold cough related issue go for 1 bowl panchamrit (Dahi+Milk+Sugar+Ghee+ Honey) with 2 banana as your breakfast.

Half an hour before both your lunch eat a small piece of ginger by just chewing it dnt drink it with water. This will help you solve your digestion issues. Tab. Ampachak Vati 2 tabs before food twice a day will help solve your gastic problems quickly and will help you gain weight fast.

For snacks eat ROASTED CHANNA DAL (daliya/phutana) or ROASTED PEANUTS with Jaggery this will also help you gain weight.

Do Anulom Vilom and Bhramari Pranayam daily

Do SURYANAMASKAR. start slowly and increase the number of suryanamaskar. Do Bhujangasan, Tadasan, Vrukshasan, Trikonasan, Pashimotanasan, Gomukhasan, Dhanurasan, Matsyasan, Setubandhasan.

If you can do some pushups and squats also.

Squats is malasan and will help with your GI issue.

Start doing every asan at for 1-2 mins hold and 5 rounds each and slowly slowly increase time for every asa.

Weight gain through yoga isn’t as direct as it might be through dietary changes, but it can support your journey to gaining weight by balancing your doshas, enhancing digestion and stimulating muscle growth. Given your constitution and current lifestyle, focusing on asanas that enhance agni, bolster muscle mass, and balance Vata dosha due to underweight concerns is beneficial.

Firstly, incorporate yoga asanas like Bhujangasana (Cobra Pose), Dhanurasana (Bow Pose) and Sarvangasana (Shoulder Stand). These poses stimulate metabolism and improve hormone balance which can support weight gain. In addition, practice Virabhadrasana (Warrior Pose) and Trikonasana (Triangle Pose) which aids in strengthening muscles and improving digestion. Dedicate about five minutes on each asana with proper breathing technique.

Considering your slim body and GIT issue, adopting an Ayurvedic nutrition approach is equally vital. Increase intake of nourishing, oily, and sweet foods which are grounding and help to add weight, such as ghee, milk, potatoes, and bananas, if your digestion handles it well. Drink a glass of warm water with a teaspoon of ghee in the morning on an empty stomach. It’s an age-old remedy to stimulate digestion and assimilation of nutrients.

Focus on regular meals without long breaks to maintain consistent energy levels, ideally spaced around 3-4 hours apart. Try to relax when eating, allowing your body to fully digest each meal. A simple homemade drink - mix jaggery and ground roasted chickpeas with milk - can be consumed as mid-meal.

For periods where stress or anxiety may contribute to vertigo-like symptoms during periods of urgency, consider adding 5-10 minutes of Pranayama. Specifically, practice Anulom Vilom and Sheetali, which help to stabilize the nervous system.

Yoga and Ayurveda can be powerful together by harmonizing your body’s systems, but be patient with weight gain. It’s often gradual and demands consistent effort, combining yoga practice with the correct diet and lifestyle changes. However, if vertigo episodes continue, it’s recommended to seek medical advice to rule out underlying issues.

HELLO KAVYA PATIL,

I understand you want to gain healthy weight through yoga and some natural supportive methods, especially since you want to start with yoga asanas for weight gain and overall body strengthening

yoga is fantastic for overall health, improving digestion, metabolism, and muscle tone, which can help with healthy weight gain. however, weight gain mainly depends on balanced nutrition, good digestion, and building muscle mass. yoga can support this but should be combined with proper diet.

YOGA AND LIFESTYLE PLAN FOR WEIGHT GAIN

1)MORNING YOGA ROUTINE(50 MIN)

WARM UP-5 MIN -gentle neck, shoulder, wrist, and ankle rotations -light stretching to prepare your body

MAIN ASANAS AND BREATHING- 40 MIN

1)SURYANAMSKAR- 8-10 rounds for 5-7 minutes= full body warm up boots metabolism tones muscles

2)BHUJANGASANA- hold for 30 sec , 3 rounds= strengthen back, stimulate digestive organs

3)DHANURASANA- hold for 20-30 sec, 3 rounds= strengthen back and abdomen, improves appetite

4)SETU BANDHASANA- hold for 30-45 sec, 3 rounds= strengthen lower back, glutes, improve digestion

5)VIRABHADRASANA 1 AND 2- Hold each pose 30 sec per side for 2 rounds= tones leg, arms, and inprove stamina

6)TRIKONASANA- hold 30 sec per side, 3 rounds= stimulates digestive tones waist,

7)PASCHIMOTTANASANA- hold for 1 min= calms nervous system aids digestion

8)SHAVASANA- relax deeply for 5-7 min= restores balance , reduce stress

PRANAYAM(BREATHING EXERCISE)- 5 MIN -ANULOM VILOM(alternate nostril breathing)- 5 min = balances nervous system, improves oxygen flow and digestion

2)DIET ADVICE Since you live in a hostel and have budget constrains , here are simple affordable foods you can focus on

-PROTEIN SOURCE- lentils(dal), chickpea, rajma, eggs(if available), milk, curd/yogurt, homemade panner

-CARBOHYDRATE- chapati(whole wheat), rice, potatoes, sweet potatoes

-HEALTHY FATS- use mustard oil, groundnut oil or ghee in cooking

-VEGETABLES- seasonal veggies and leafy green

-FRUITS- bananas, mangoes, guava, papaya

-SNACKS- roasted chana, homemade peanut chikki or jaggery based sweets

-HOMEMADE CALORIE DRINK= mix milk+banana+1 teaspoon of jaggery or honey in morning or evening

LIFESTYLE -MEAL FREQUENCY- eat 4-5 smaller meals per day instead of 2-3 big meals -HYDRATION- drink enough water but avoid too much water just before meals -AVOID- too much tea/coffee or junk food that reduces appetite -SLEEP- aim for 7-8 hours of good sleep daily -STRESS-manage stress through yoga and meditation as stress affect digestion and metabolism -PHYSICAL ACITIVTY- you can do gentle walking, or light strength exercises if possible, to build muscle along with yoga

REGARDING YOUR GIT SYMPTOM -the vertigo and seweating after feeling the urge to pass stools but not being able to go might be due too nervous system sensitivity or bowel motility issues -yoga can help regulate your nervous system and improve digestion gradually -try to practice malasana for 1-2 minutes daily to help bowel movements -if problem persists or worsen please consult gastroenterologist for proper investigation -maintain regular bowel habits and try not to delay going too toilet when you feel the urge

AYURVEDIC INTERNAL SUPPORT -ASHWAGANDHA POWDER- 1 tsp mixd with warm milk daily

-CHYAWAN PRASHA - 1 tsp daily for immunity and strength

-TRIPHALA CHURNA- 1tsp daily at night before bed with warm water= useful for digestion

-weight gain takes time and persistence -yoga will help improve your digestion , build muscle tone, and improve appetite -make sure to combine yoga with calorie dense nutritious food -regularly track your progress

DO FOLLOW

HOPE THIS MIGHT BE HELPFUL

THANK YOU

DR. MAITRI ACHARYA