Yoga is one of the most popular forms of exercise out there, but does it actually cause weight gain? There are a lot of conflicting opinions about yoga’s effect on weight. This article examines the science behind this question and lays out five best poses to build muscle without gaining too much fat.

The “yoga is making me gain weight” is a question that many people have been asking. There are 5 best muscle-building yoga poses that can help you lose weight and build muscles.

Does Yoga Cause Weight Gain? 5 Best Muscle-Building Yoga Poses

Choosing A Yoga Mat: The Ultimate Guide

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Laura has completed 300 hours of yoga teacher training and is a qualified yoga instructor.

You may be asking, “Can you anticipate weight gain through yoga?” whether you’re trying to go low-impact or recuperating from an injury. While weight lifting and resistance training are two of the most effective workouts for gaining weight and lean muscle development, they are not suitable for everyone.

The good news is as follows: When you combine the correct form of yoga (think Ashtanga, Bikram, and Power Yoga) with a high-calorie diet, you may gain weight and muscle. You may anticipate efficient muscle development and rapid weight gain if you get creative with weights, resistance bands, and sandbags.

Do you want to know how to gain weight with yoga? The finest effects will come from full-body yoga positions that activate many muscle groups at the same time. Goddess posture, Chair, Locust, Warrior II, and High to Low Plank are among them.

The contents of the book are shown in the table of contents.

1. Is it true that yoga might help you acquire weight?

Yes, just performing yoga may result in weight gain and muscular building. However, various variables influence whether or not you develop weight and strength, including:

  • yoga style you practice
  • the extent to which you practice
  • your yoga routine’s length and regularity
  • your dietary habits

Consistent yoga practice has been shown to increase lower and upper body strength, as well as improve endurance and reduce body fat. The participants in the research primarily practiced rigorous yoga styles like Ashtanga and Bikram, as well as intensive yoga routines like Sun Salutations.

Apart than increasing muscular growth and strength, yoga is an excellent way to enhance body control and strengthen the brain-body connection. The better we understand our body’ muscles, the more effectively we can utilize them in all of our other hobbies and sports. Yoga can assist you improve your balance, squatting, and spinal stability, allowing you to acquire more weight when lifting weights, jogging, or dancing.

If you’re wondering if yoga or exercise is better for weight growth, the truth is that both are effective in gaining weight and muscle. However, you may need to be more creative with your yoga practice and embrace the use of additional supports like free weights, resistance bands, and even a yoga wheel. You will also acquire weight more slowly if you solely perform yoga rather than resistance training or combining yoga with exercise.

Yes, you can experience weight gain and muscle growth from doing only yoga. Research shows that consistent yoga practice is effective at increasing lower and upper body strength as well as improving endurance and lowering body fat.

2. How do I gain weight by doing yoga?

You’ll need two things to gain weight with yoga:

  1. Practice yoga that will put your body in an anabolic condition, which means you should perform yoga that will test your muscles and endurance. This is when your degree of fitness comes into play. For some people, moderate-paced Hatha yoga may be adequate to stimulate hypertrophy and muscular development, while others may need to do quick Power yoga or even toss weights for extra resistance.
  2. excess of calories To increase weight and muscular mass, you must consume more calories than you spend. You should concentrate on obtaining the nutrients that will assist your body in repairing itself and gaining lean muscular mass. This includes meals high in lean protein, fiber from vegetables and fruits, and energy-dense foods like nuts and fats.

3. Is it true that yoga makes you bulky?

In the vast majority of circumstances and for the vast majority of individuals, just performing yoga will not result in the development of bulky muscles.

To bulk up, you’ll need to gradually overload your muscles, which means gradually increasing the intensity of your workouts. As a consequence of the injury and healing, your muscles will rip and mend, becoming bigger and heavier as a result of the damage and healing.

We primarily deal with our own body weight in yoga, which makes it difficult to strain our muscles indefinitely. Of course, the intensity, volume, number of repetitions, sets, and duration may all be increased. However, in the end, it will pale in comparison to the options available when employing additional props like as bands and weights.

Does Yoga Cause Weight Gain? Yoga may aid with physical strength and endurance, but it won't always lead to weight or muscle growth, according to experts.

4. Why am I gaining weight as a result of my yoga practice?

If weight gain isn’t one of your objectives, but you’re gaining weight despite hitting the mat on a regular basis, you may want to reconsider the intensity of your yoga practice and your eating habits. Examine if you’re in the habit of eating back the calories you claim to have burned during your yoga practice.

So, how many calories is a yoga session worth?

According to Harvard Health Publications, 30 minutes of Hatha yoga burns around 120 calories for a 125-pound individual. To put things in perspective, 120 calories are about the same as one large apple.

The issue is that we often overestimate the number of calories we burn during a certain physical activity. Fitness monitors, which may seem to be good for exercising, make the same problem, overestimating calorie burn by up to 93%. So, even if you believe you’ve burned 500 calories, you’ve probably only burned 250.

If you often “eat back” the calories you believe you’ve burned rather than the calories you’ve really burned, you may find that instead of maintaining or decreasing weight (if that’s your aim), the number on your scale rises.

How many calories does a yoga practice burn? A 125-pound person will burn roughly 120 calories in 30 minutes of Hatha yoga, according to Harvard Health Publications.

5. Will I put on weight if I quit practicing yoga?

Many people are anxious that if they stop practicing yoga, they would gain weight or that their stress levels will increase. The fact is that quitting yoga will almost certainly have no negative impacts and will not result in weight increase.

However, stopping yoga abruptly is a significant lifestyle adjustment, particularly if you’ve been practicing for a long time.

Certain body changes, including weight gain, might be triggered depending on how strictly you followed conventional yoga guidelines about nutrition and how much exercise you got from your yoga practice.

If you burn a lot of calories with yoga and then stop doing it without replacing it with another activity or exercise, your weight will likely rise significantly.

your dietary habits also plays a key role in whether you gain weight after stopping yoga or not. If you follow yogic diet principles such as eating moderately, listening to body cues and avoiding overeating, but decide to overhaul your dietary habits along with quitting your physical practice, you might also experience some weight gain.

6. Which yoga poses are beneficial for weight gain? 5 Yoga Poses to Strengthen Muscles

Choose hard and aggressive yoga methods to lose weight and gain strength with yoga. Power Yoga, Ashtanga, Hot Yoga/Bikram, Baptiste Yoga, and Vinyasa are a few examples. Yoga with free weights or ankle weights, for example, will offer an additional challenge and speed up the process of growing muscular mass and weight.

Focus on full-body yoga postures that activate key muscle groups and provide an immediate burn to increase muscle with yoga.

Flow From Chair To Goddess

Chair-Goddess Flow illustration

This action engages your core and upper back termed rhomboids while also working three key lower body muscles – hamstrings, quadriceps, and glutes.

You may either hold each posture for a few seconds to get a good workout or flow between them to get your heart rate up.

Flow from high to low planks

Plankforearm plank

In only one minute, you’ll get a full-body exercise with this High to Low Plank movement.

Simply lower yourself from High Plank to your right elbow, then left, until you are in a Forearm Plank. Hold for two seconds before returning to High Plank. While lowering into Low Plank and pulling back into High, be sure to alternate between your left and right sides.

With a block, Warrior II

warrior 2 shoulders

This Warrior II variant targets the glutes and adductors while keeping the shoulders dynamic and engaged. Here’s one way to flow into and out of this yoga posture while keeping the movement in sync with the breath:

  • Inhale as you straighten your front leg and firmly push against the overhead block.
  • Exhale and lower the block to your eye level by bending the front leg.

Boat Pose


Boat posture is a fantastic yoga practice for stabilizing and strengthening. It works the hip flexors, which get tight from sitting for lengthy periods of time, as well as the front and back core. Flow between Boat and Low Boat postures to increase the speed of your boat:

  • As you drop your lower back to the mat, exhale. Your legs and torso will also descend, but make sure your head, shoulders, and feet stay off the surface.
  • Inhale as you straighten your body into a V form.

Pose of the Locust

Pose of the Locust

The Pose of the Locust strengthens and brings blood flow to your whole posterior chain: from the neck to your calves. It’s also a great ypga pose to tone your yoga buttocks, firm up your core and open the chest.

The “yoga to gain weight on thighs” is a question that has been asked by many. There are 5 best muscle-building yoga poses that can help you build muscle and lose weight.

Frequently Asked Questions

Can you gain weight by doing yoga?

A: Yes, it is possible to gain weight by doing yoga. Yoga can help you build muscle and physical strength which in turn helps your body metabolize more calories.

Which is the best yoga for weight gain?

Yoga for weight gain is a great way to tone your body, increase muscle mass and get into shape. However, you need to consult with a medical doctor before beginning any new exercise program as it may cause injury or other adverse side effects.
This article will provide some insight on the different yoga poses that are recommended for people who want to improve their health while trying out this type of class.

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