Are you tired of hearing from your friends and relatives that you are too thin and whether your mom feeds you well or not or that you just might blow away with the wind? Well, we get you that it is really frustrating when you binge a lot, become a lazy bone with little or no activity but nothing seems to improve your weight or body mass!
When the whole world is freaked out upon losing weight, gaining weight is often unnoticed. People often misjudge that an underweight person have a better advantage handling day-to-day life than their obese equivalent. But little do they forget, that these people have their own set of problems.
When Are You Qualified As Underweight?
Well, if your BMI is under 18.5, you are considered as an underweight person. But before trying out anything, one needs to apprehend the exact cause behind this. While, some people are underweighted genetically, others might face weight loss due to an underlying symptom of some other health anomaly like excessive stress, insomnia, inflammatory bowel disease, hyperthyroidism, depression, or endocarditis. In this case, treating the original health anomaly, might just work for you.
Also Read: Ayurveda For Weight Gain: 5 Potent Herbal Formulations To Increase Body Mass
But sometimes, it may also happen if intake of nutrients is not matching your needs due to improper absorption or lack of consumption or poor dietary choices. Well, in that case, your overall immunity decreases and you become prone to diseases, hair and skin woes and various other health conditions. Being underweight also puts down one’s confidence making them feel fatigued and lethargic most of the time.
Also Read: National Nutrition Week 2020: 5 Must Have Nutrients For Your Child’s Growth And Development
Like any other health anomaly, Yoga is a timeless solution for even problems like poor metabolism, lack of appetite, stress, insomnia and digestive issues. By enhancing the circulation of oxygen and blood, it helps improve the nutrient absorption which in turn strengthens the muscles and improves one’s stamina.
So, without further ado, tweak your regular diet with a nutrient-dense one and incorporate these superb asanas to increase body mass naturally.
Incredible Yoga Poses For Weight Gain
Veerabhadrasana (Warrior pose)
Stand straight on the ground looking in the forward direction. Move your feet about 4 inches apart in the forward direction. Turn your left foot out by 90 degrees and right foot in by about 15 degrees. Lift both the arms sideways till it levels with the shoulders. While breathing out, bend your left knee. Slowly turn your head and look to the left. Keep breathing and stretch your hands further apart. Gently push your pelvis down and hold the posture with the determination of a warrior. Repeat with the other side with the right foot forward. Do it 3-4 times keeping a minute in between for relaxation.
The warrior pose improves balance of the whole body and increases stamina. It not only provides an amazing stretch to all the muscles and tendons of the body but also burns a lot of calories and provides the body with the requisite amount of energy throughout. Hence, helps in promoting your appetite.
Lie flat on the floor with your back firmly placed on the ground. Fold your knees, bring them to your chest and hug them with both hands. Lift your head gradually off the floor, and bring your nose in between your knees. Hold the pose for a few seconds while you breathe deeply, and then come back to the original lying position.
The wind relieving pose also works best on the digestive system, by stimulating and regulating it effectively. Not only does it calm the overactive metabolism but also create a soothing and amicable ambiance for better absorption of nutrients in the body. By promoting digestion, it triggers the body to eat and hence help in gaining weight fast.
Matsya Asana (Fish Pose)
Lie on your back and fold your arms underneath your body. Lift your head and chest up, breathe in, and then rest the crown of the head on the ground while arching your back. Maintain the balance of your whole body using your elbows. Inhale and exhale deeply opening up the chest. Maintain this position for as long as you are comfortable.
Touted as “Destroyer of all diseases”, the Fish pose strengthens the digestive, reproductive, circulatory, and cardiovascular systems. By regulating the thyroid gland, it manages unnecessary weight reduction. It also improves absorption of nutrients which in turn helps in gradual weight gain over time.
Bhujangasana (Cobra Pose)
Lie flat on your stomach and place your head on the ground. Keep both your hands on either side of your shoulders. Slowly, put pressure on your palms and lift your body up from the torso while stretching your back and belly muscles. Straighten out your arms and keep your shoulder blades pressed against your back. Fix gaze at a point on the ceiling and hold this posture for about 15-30 seconds and exhale as you return to the starting position.
The cobra pose is one of the best yoga poses that improves digestion by effectively working on the posterior as well as anterior part of the digestive system thereby clearing blockages and regulating metabolism. It also stretches and opens the heart and lung muscles and improves both circulation and breathing. And ultimately due to proper circulation, nutrient absorption increases and weight gain happens naturally.
Shavasana (Corpse Pose):
Lie down on your back and close your eyes. Relax your body and mind. and think happy peaceful thoughts. Take your time while you do this. Breathe normally and do not hold your breath. After some time, stand up.
The corpse pose is the ultimate resting posture which not only allows the body to cool down, but also calms the mind and marks the end of the yoga session. This asana is beneficial for most health anomalies and facilitates nutrient absorption. Doing it at the end of the yoga session helps the brain to process the workout and allows the body to employ the benefits.
Obviously, the above set of yoga poses when practiced regularly do help one overcome problems like poor metabolism, absence of hunger, excessive stress, lack of sleep and digestive anomalies, tweaking your dietary regimen gives one a surer shot at gaining weight naturally.
We bring you 5 such food options thar are not only nutritive but also helps in adding muscles or gaining weight the healthy way.
Foods To Gain Muscle Mass
Milk is not only an excellent source of calcium but also bestows the body with a good balance of proteins, carbs, and fats. It is a brilliant way to add more muscle mass as it provides both casein and whey proteins. Try drinking milk as a whole or transform it into delicious smoothies for that extra taste.
Rice is one of the most convenient, low-cost carb sources to help one gain weight. Being a calorie-dense food option, one can easily obtain a high amount of carbs and calories from a single serving. This helps a person eat more food, especially if they have a poor appetite or get full quickly.
Another easy and cost-effective way to add in extra calories are these underground tubers. Not only do potato add carbs and calories to help one gain weight but also increase the muscle glycogen stores which is the predominant source of fuel for most sports and activities.
Being high in calories, nuts are a great way to enhance body weight naturally. Just two handfuls per day with a meal or as a snack can quickly add quite a lot of calories to your daily diet chart.
Whole Grain Wheat
Being high in carbohydrates, whole grain wheat is pretty good way to add in the extra calories and help one add muscle mass. It also provides important nutrients and fiber, as well as resistant starch, which can help nourish the gut bacteria. Make it into bread or chapati, or bake a cake out of it, you are sure to gain weight.