In today's world, the prevailing trend revolves around weight loss, which is undoubtedly beneficial for many. However, it's essential to remember that not everyone faces the challenge of shedding pounds. Some individuals struggle with being underweight, often due to genetics or fast metabolism, while others may be dealing with underlying health conditions.
Body Mass Index (BMI) plays a pivotal role in managing a healthy weight ratio. Whether you're underweight or overweight, both scenarios can have adverse effects on your health. Maintaining a balanced body weight is crucial for overall well-being. Those grappling with underweight concerns might resort to unhealthy practices such as excessive junk food consumption, minimized physical activity, and leading a sedentary lifestyle. Despite their efforts, gaining healthy weight remains elusive. It's important to note that individuals who are underweight face similar health risks as those who are overweight.
Enter yoga for weight gain, an excellent way to support healthy weight management. Here, we explore not only yoga poses but also dietary tips to aid in your journey to healthy weight gain.
Dietary Tips for Weight Gain
Before diving into yoga poses, consider incorporating these superfoods into your diet to support your weight gain efforts:
1.Banana: A rich source of carbohydrates and calories, consuming 2-3 bananas daily can contribute to healthy weight gain. 2. Rice: Opt for unpolished rice over polished white rice as it is higher in fiber and nutrients. Including rice in your daily meals, especially with lentils, can be beneficial. 3. Potatoes: Potatoes contain starch and carbohydrates, helping increase adipose tissue in the body. Boiled potatoes can be added to your diet as a snack or a vegetable side dish. 4. Chickpeas: High in protein, chickpeas promote overall body repair and growth, aiding in healthy weight management. 5. Paneer & Whole Milk: These dairy products are rich in protein and fat, supporting weight gain. A glass of whole milk daily is an excellent addition to your routine. 6. Tofu & Soya Products: An excellent source of protein and soluble fibers, tofu and soya products should find a place in your daily snacks for healthy weight management.
Yoga Poses for Weight Gain
Now, let's explore some yoga poses that can assist you in your quest for healthy weight gain:
1) Surya Namaskar (Sun Salutation):
Sun Salutation is a comprehensive series of yoga poses that benefit the entire body.
It stimulates and improves the function of all organs and muscles.
Strengthens the muscles.
Avoid if you have hypertension, heart ailments, are pregnant, have vertigo, abdominal inflammation, sciatica, slipped disc, during menstruation, hernia, or any structural problems.
2) Dhanurasana (Bow Pose):
Dhanurasana stretches abdominal and pelvic muscles.
Avoid if you have a hernia, hypertension, heart ailments, are pregnant, have peptic ulcers, serious spinal ailments, or osteoarthritis.
3) Paschimottanasana (Seated Forward Bend):
Improves blood circulation.
Stretches superficial and deep muscles of the legs, shoulders, and back.
Provides an excellent stretch to the spine.
Avoid if you have a hernia, hypertension, heart ailments, are pregnant, have peptic ulcers, abdominal inflammations, hyperthyroidism, serious spinal disorders, myopia, glaucoma, or severe eye disorders.
4) Konasana (Side Bend):
Develops and tones side muscles.
Enhances blood circulation.
Avoid if you have spinal injury, severe back problems, frozen shoulder, severe arthritis, hypertension, serious cardiac complaints, or during pregnancy (2nd and 3rd trimester).
5) Ardha Matsyendrasana (Half Lord of the Fishes Pose):
Provides a lateral twist to the spine.
Opens the shoulders, neck, and hips.
Massages deep and superficial muscles of the spine.
Avoid if you have a hernia, peptic ulcer, are pregnant, have spinal issues, slip disc, knee issues or injuries.
6) Parvatasana (Mountain Pose):
Stretches abdominal and pelvic muscles while loosening the hips.
Helps reduce belly fat and flab.
Massages abdominal organs.
Improves blood circulation in the vertebrae.
Suitable for individuals with arthritis of the knees or frozen shoulders. For those who cannot sit on the ground, it can be practiced on a straight-backed chair. Hypertension and cardiac patients should avoid holding their breath and variations.
7) Utkatasana (Chair Pose):
Tones and strengthens leg muscles.
Strengthens the lower back and torso.
Avoid if you have chronic knee pain, arthritis, ankle sprains, knee problems, headaches, insomnia, menstruation, or lower back pain.
Incorporating these yoga poses into your daily routine, along with a balanced diet rich in nutritious foods, can significantly aid in your journey toward healthy weight gain. Remember that maintaining a happy and stress-free mindset is equally vital in achieving your goals. A harmonious mind is the foundation for a healthy body.
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