For those of you who are thin and want to gain weight fast, surely you will wonder if yoga can gain weight? Then the answer is yes. Yoga is an exercise that brings many benefits to the practitioner both physically and mentally. Yoga poses have the effect of stimulating the organs and especially internal organs to work better, improving the digestive system, and helping the practitioner eat more and eat better.
Moreover, yoga exercises also help boost metabolism. The body of the practitioner will absorb maximum nutrition, help improve weight, gain weight sustainably.
Here are some yoga exercises that support weight gain very effective, simple and easy movements that you can practice at home.
Bhujangasana (cobra) posture
This is one of the most important back-leaning poses in yoga to help gain weight. Stimulates the digestive and excretory system, regulates the metabolic system. However, this is not for people with disc herniations, new abdominal surgery, back pain people, and pregnant women.
Lie on your back on the Yoga mat, legs stretched straight back, let your feet squeeze together and squeezed the backs of your feet under the mat, placing your hands on either side of the body.
Then, move hands in front of the chest and extend arms wide with shoulder width. Elbows below shoulders, forearms stretched forward, palms facing down.
Put your arms down, put your body weight in your hands, raise your head and chest up, head your head back, hold for a few seconds.
Slowly lower your front body and head to the floor to return to starting position. Repeat this movement to continue the exercise.
Vajrasana (thunder) posture
This pose helps to increase cravings and promote the digestion of food faster. Helps blood flow to the pelvic region, increases blood volume around the digestive tract, reduces ulcers and acids. Note, with this yoga posture should practice when hungry or right after a meal, people with pillow problems or pregnant people should not practice.
Get on your knees, squeezing your big toes together.
Lower torso and place buttocks on heels, legs pressed tightly against calves.
Place your hands on 2 pillows and make sure to keep your torso straight. Breathe evenly.
Focus on breathing in and out. You can hold your eyes to keep your mind at ease. If possible, hold this position for 5-10 minutes.
If you feel pain in your legs, get up right away
Pose Pavanamuktasana (small boat)
This action has the effect of releasing gas in the abdomen, increasing nutrient absorption, and supporting digestive problems. In addition, it also helps tighten the muscles of the legs and arms, improves blood circulation. Note, people with high blood pressure, disc herniation, neck pain, back pain, heart pain, pregnant or menstruating women should not practice.
You lie on your back, straight back on the mat, squeezing your feet together, your hands on either side of your body.
Take a deep breath, bring your knees toward your chest, and push your thighs down to your stomach. Use 2 hands to hug the legs, press tightly against the body.
Take a deep breath and lift your chest up so that your chest is pressed between your knees and exhale.
Hold this position for as long as possible to feel most comfortable.
Roll to the left, then right about 5 times, then return to the starting position as you exhale.
Continue to repeat 3 times, resting for 15 seconds in between each time.
This move requires a combination of strength from many muscle groups to work together. It works to improve blood flow to the brain, help the spine be supple and stimulate the digestive system.
Start lying flat on the carpet, keeping your feet together, hands on either side.
Then quickly lift 2 legs, buttocks and back up so that the elbows rest on the lower back and stand up straight over 2 shoulders. Use 2 hands to support your back.
Move the elbows close together. Straighten spine and legs. Your body weight will be placed on your upper arms and shoulders. Do not rest your body on your neck and head.
Tense your legs and stretch your toes up. Hold this position for 30-60 seconds. Deep breath. If you feel neck pain, then lower yourself down immediately.
To lower yourself, first lower your knees and put your hands on the floor. Then, slowly lie down, relax.
One of the fastest causes of weight loss is anxiety, stress, and insomnia. This action helps to heal cells, muscle tissue and relax, releasing stress. This pose is also extremely simple.
Lie straight on the carpet. Don’t use pillows or anything.
Close your eyes. Legs straight, as comfortable as possible, toes straight up.
Arms outstretched on both sides of the body, slightly apart, palms open, facing up.
Take slow, deep breaths, letting your body relax. Remember not to sleep.
After about 15 minutes, roll to one side, eyes still closed. Hold for 1 minute, sit up.
Take a deep breath and slowly open your eyes.
Note nutritional supplements when practicing Yoga to gain weight:
In your daily diet, you need to build a healthy calorie-rich menu, try to eat more than usual and make sure the calories you absorb per day will be more than the calories burned. Foods used for lean people should be rich in protein, vitamins, minerals, minerals, fats … such as meats, eggs, milk, fruits, grains …
– Need to split meals a day with 3 main meals and 3 snacks. In the snack, you need to add nutrients such as dried fruit, butter, milk, cereal flour, vitamins, fruit juices, weight gain milk …
– Water is an important ingredient in helping the weight gain process go faster. You should drink at least 2 liters of water per day to prevent dehydration.