Are you dissatisfied with your stature, longing for a growth spurt that didn’t quite happen during puberty? If your height affects your confidence, consider yoga a potential solution. Surprisingly, height increase is still achievable post-puberty through consistent practice of specific yoga asanas. If you’re new to this concept, here are the top 10 yoga poses renowned for their effectiveness in height enhancement that you might want to incorporate into your routine.
Why Practice Yoga Poses to Increase Height?
All women want a tall and slim figure, but very few are blessed with it. While a slender body is still achievable with many weight loss methods, increasing our height after a certain age is not easy. No matter how appealing a long and lean body looks, human height is mainly controlled by genetics, nutrition, exercise, and age. So, no commercial product can boost your growth and make you look taller, even though it claims to do so. Here comes the importance of yoga. It relaxes the mind and eliminates stress to a large extent, thus stimulating the body to produce more growth hormones (1). It also detoxifies the body to encourage the growth of healthy cells, resulting in a height increase. Moreover, yoga enhances our body posture by keeping our back straight and stretching our muscles so that we do not appear shorter.
Top 10 Yoga Poses to Increase Height
Here are ten simple yet excellent yoga poses to increase height that you should practice every day:
1. Sun Salutation (Surya Namaskar)
Image Source – Medium.com
Originating as a series of prostrations to the Hindu Sun God Surya’, the Sun Salutation celebrates the sun’s divinity. This yoga pose has been practiced since ancient times as a complete body workout, and increasing height is one of the most common benefits of it. The Sun Salutation is a graceful sequence of 12 different ‘asanas’ or postures, which must be performed as one continuous exercise. It is traditionally practiced at dawn, facing the rising sun. Practicing it twice daily – at sunrise and in the evening – makes the spine and the joints extremely flexible. (2)
The way to flow through surya namaskara: Pranamasana – Hastauttanasana – Padahastasana – Ashwa Sanchalanasana – Parvatasana – Ashtanga Namaskar – Bhujangasana – Parvatasana – Ashwa Sanchalanasana – Padahastasana – Hastauttanasana – Pranamasana
How to Practice:
- Pranamasana – Stand straight with your feet together and distribute your weight evenly. Bring your hands before your chest and keep in the prayer position. Breathe out.
- Hastauttanasana – While breathing, stretch your arms up and arch back from the waist. Keep your legs straight, relax your neck, and push your hips out.
- Padahastasana – Keep breathing out and bend forward. Press your palms against the floor with your fingertips in line with your toes.
- Ashwa Sanchalanasana – Inhale while taking the left foot back and resting the knee on the floor. Arch back from the waist. Now, look upward and lift your chin.
- Parvatasana – Bring the right leg back and place your weight on your hands and toes. Retain your breath throughout the step.
- Ashtanga Namaskar – Exhale and lower your knees gradually. Also, lower your chest and your forehead, respectively. Your hips should be up, and your toes should be curled under.
- Bhujangasana – Breathe in and lower your hips with your toes pointing outward. Bend back while keeping your legs together and your shoulders down. Your gaze should be up and back.
- Parvatasana – While breathing out, curl your toes under and push your hips up to form an ‘inverted V’ shape. Meanwhile, push your heels down and keep your shoulders back.
- Ashwa Sanchalanasana – Breathe in and bring your left foot forward to place it between your hands. Your other knee should be on the floor. Look up and lift your chin.
- Padahastasana – Keep breathing out and step forward with the right leg. Bend down from the waist with your palms pressing against the floor and your fingertips in line with your toes.
- Hastauttanasana – Inhale and stretch your arms up gradually. Then, take them back over your headband slowly from the waist.
- Pranamasana – Exhale and return to the erect position gently. Also, bring your arms down by your sides.
Other Benefits:
- Increased flexibility
- Improved posture
- Less stress
- More physical and mental strength
- Weight loss
- More muscular digestive, circulatory, respiratory, and nervous systems
Read Also – Best Ayurvedic Products for Height Increase
2. Hand-to-Foot Pose (Hastapadasana)
If the upper part of your body is shorter than the lower part, you need to practice this standing forward bend regularly. It works on each section of our body by elongating the spine and stretching the hamstring. Hence, you become able to gain more height and look better.
How to Practice:
- Stand straight and tall with your feet together, and shoulders rolled back. Make sure that your chest is puffed out. Also, tighten abdominal muscles and suck the belly button in.
- Now, breathe in and stretch your arms straight overhead.
- Breathe out and bend forward slowly so that your head touches your knees and your hands touch your feet.
- Hold the posture for 30 seconds and return to the first position.
Other Benefits:
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- Belly fat reduction
- More flexibility
- Better posture
- Improved blood flow in the brain
- Smooth menstruation
- Less hair loss
- Relief from constipation
- Stimulated nervous system
3. Easy Pose (Sukhasana)
The Easy Pose, also called ‘Pleasant Pose’ or ‘Decent Pose,’ is the basic posture of yoga from which all other postures are developed. By practicing this asana regularly, you can take control of your breathing. It also helps to tone the lower back and the hip region, which eventually boosts your height by decompressing the cartilage.
How to Practice:
- Start by sitting on the floor with your legs extended.
- Bend the left leg inward from the knee and tug it inside the right thigh.
- Then, bend the right leg inward and pull it inside the left thigh.
- Place your hands on your knees and practice Chin mudra or Jnana mudra with your palms.
- Keep your spine straight and sit erect.
- Stay relaxed and breathe normally.
- Hold the posture for as long as you are comfortable with it.
Other Benefits:
- Reduced anxiety
- Less stress
- Flexible knees
- Opened ankles
- Unlocked hips
- Lengthened spine and back muscles
Sukhasana suits people of all ages. Being a meditative pose, it is best performed in the morning. Ensure to keep your stomach empty while practicing other poses along with it.
4. Wheel Pose (Chakrasana)
Chakrasana, also known as Urdhva Dhanurasana, is extremely helpful in increasing height, regardless of age. It involves bending over in a backward direction like a ‘chakra’ or ‘wheel,’ which requires strength and flexibility. As a result, the elasticity of the spinal cord increases a lot, and the body becomes highly pliable. Both of these contribute significantly to height. This asana also counteracts the typical sitting posture by opening the chest, shoulders, and hips.
How to Practice:
- Lie on your back with the knees bent and the feet close to the buttocks on the floor. At the same time, keeping your feet parallel and hip-width apart is essential.
- Fold your arms from your elbows and bring the palms underneath your shoulders. Your fingertips should be pointing toward your feet.
- Breathe in and press your palms and feet against the floor while lifting the shoulders and the hips off it. Your elbows should be parallel to each other at this point.
- Now, lift your head off the floor while straightening your arms. Keep your feet parallel and your knees in line with them.
- Straighten your legs slowly and hold the posture for 30 seconds.
- Return to the first position by lowering down your body gently.
Other Benefits:
- Stronger spine and core
- Improved digestion
- Enhanced reproductive functions
- A cure for thyroid disorders
- Reduced back pain
- Stretched chest and lungs
- Stronger internal organs
As it is a backbend, you should practice it nearly at the end of a yoga session. This posture should always be followed up by a mild twist or forward bend.
5. Mountain Pose (Tadasana)
This is one of the most accessible yoga postures you can practice since the early days to increase your height. As a foundational pose for all standing yoga postures, it has been found to strengthen the spinal cord and limbs (arms and legs). It also helps make the whole body agile, which benefits gaining height.
How to Practice:
- Stand erect on the floor with your feet slightly apart and your arms at the sides of your body. Your weight must be evenly distributed on your feet.
- Breathing in deeply, stretch your arms straight overhead, and interlock your fingers.
- Lift your heels off the floor and come on your toes while keeping your arms upward.
- Feel the stretch in the region from your toes to your fingers, and hold the posture for as long as possible. Maintain slow and deep breathing.
- Now, breathe out deeply and return to the first position.
Other Benefits:
- Better posture
- A cure for sciatica
- Steady breathing
- More physical strength
- Greater mobility
- Firmer core
- Enhanced awareness
- More muscular thighs, knees, and ankles
6. Tree Pose (Vriksasana)
The tree pose is an excellent option for growing taller with a robust yoga practice. Practicing a tree’s steady and grounded stance requires focus and concentration. The asana targets the calf and leg muscles and is crucial in toughening them. As these muscles become more robust, your chance of gaining height increases.
How to Practice:
- Start by standing straight on the floor with your feet two inches apart. Also, fix your eyes on a point in front.
- While breathing out, fold the right leg from the waist and place the foot on the inner side of your left thigh. Ensure that your heel is touching your left perineum.
- Breathe in and stretch your arms upward. Join the palms in the form of prayer.
- Keep inhaling and exhaling deeply while pulling the abdominal muscles in and expanding the spine upwards.
- Hold the posture as long as you are comfortable with it.
- Now, breathe out slowly while bringing the arms down by your sides and the right foot down to rest.
- Repeat the steps by using the other foot.
Other Benefits:
- Enhanced concentration power
- Stronger back
- Reduced back pain
- Improved posture
- Greater balance
- Relieved sciatic pain
- Unlocked hips
7. Triangle Pose (Trikonasana)
As the name suggests, this pose gives our body a triangular shape. This standing forward bend is highly beneficial for shorter people as it increases body height at a rapid pace. According to experts, trikonasana should always be practiced in the morning on an empty stomach, and the eyes should be kept open to maintain the balance of the body during the practice.
How to Practice:
- Stand erect on the floor with your feet together, hands at the sides of your body, and head straight.
- While breathing deeply, move your legs three to four feet apart.
- Stretch your arms straight to the sides and align them with your shoulders. They should also be parallel to the ground, with the palms facing downwards.
- Extend the right foot outward and turn the left slightly inward while keeping the knees straight.
- Now, bend the trunk to the right side slowly and steadily without going in the forward direction. The right hand should reach the right ankle with the palm resting on the floor. But do not force it, anyway.
- Extend the left hand vertically and move your head up while looking straight.
- Hold the posture for 30 seconds.
- Return to the upright position gently.
Other Benefits:
- Lowered stress level
- Enhanced balance
- Better concentration power
- Improved kidney functions
- Increased blood circulation in the body
- A cure for indigestion
- More flexibility in the lower body
- Reduced blood pressure
- Stronger hips, back, and limbs
8. Revolved Triangle Pose (Parivrtta Trikonasana)
It is just the reverse of the previous pose with a spinal twist in which your body gets the shape of an inverted triangle. The asana provides strength to the back and lower back of the body and improves the balancing capacity. These result in an increased height.
How to Practice:
- Stand upright with your legs 3-4 feet apart and hands at the sides of your body.
- While breathing deeply, stretch your arms straight to the sides to align with your shoulders. Keep your palms facing downward.
- Extend the right foot outward and turn the left slightly inward while keeping the knees straight.
- Now, bend the trunk to the right side slowly and steadily without going in the forward direction.
- Meanwhile, the left hand should reach the right ankle with the palm resting on the floor (inside or outside).
- Extend the right hand vertically and move your head up while looking straight.
- Hold the posture for 30 seconds.
- Return to the upright position gently.
Other Benefits
- Opened chest
- Improved breathing
- Lowered back pain
- Stimulated abdominal organs
- Asthma cure
- Digestive cure
- More muscular and stretched legs, spine, hips, and hamstring
9. Downward-Facing Dog Pose (Adhomukha Svanasana)
This asana is also known as the simple ‘dog pose.’ It not only stretches out the muscles in the body and makes them more robust but also helps boost blood circulation throughout the body. Therefore, you can expect a considerable change in your height.
How to Practice:
- Come onto your limbs so that your body takes the shape of a table, with the tabletop being your back.
- While exhaling, raise your hips and straighten your elbows and your knees gradually. Now, your body looks like an ‘inverted V.’
- Make sure your palms are resting on the floor shoulder-width apart, and your feet are hip-width apart with the toes pointing forward. The arms and the legs should be parallel to each other.
- Press your palms against the floor. Also, widen through your shoulder blades.
- Touch the ears to the inner arms so that the neck gets lengthened.
- Focus your gaze on your navel and take long, deep breaths.
- Hold the posture for 30 seconds.
- Breathe out and return to the original position slowly.
Other Benefits
- Increased energy
- A calmer brain
- Stress relief
- Lowered depression
- Prevention of osteoporosis
- Relief from the symptoms of menopause
- Stretched shoulders, hands, calves, and hamstrings
- Stronger arms and legs
10. Cat Pose (Marjariasana)
You can also carry out the cat pose to get a desirable height like the dog pose. During the practice of this asana, the spinal cord gets completely extended in both forward and backward directions. It facilitates the expansion of every cartilage disc in the spinal column, ultimately increasing height.
How to Practice:
- Start by sitting in Vajrasana.
- Now, stand on your knees and lean forward while placing your hands on the floor. Your palms must face down with the fingers pointing forward.
- Bring your hands in line with your knees and keep both your arms and your thighs perpendicular to the ground.
- Then, breathe in deeply and raise your head as you put stress on your spine in the downward direction. This should turn your back concave.
- Expand your abdomen as much as possible and fill your lungs with air.
- Breathe in and hold it for at least 3 seconds.
- Now, breathe out and lower the head as you stretch the spine upward.
- Contract the abdomen and pull the buttocks in while placing the head between the arms.
- Again, breathe in and hold for 3 seconds.
- Return to the original position and relax.
Other Benefits:
- Better posture
- More excellent physical and emotional balance
- A calm mind
- Reduced stress
- Increased coordination
- Stimulated abdominal organs
- Stretched back, abdomen, and hips
- Stronger neck and spine
Tips and Precautions to Follow
Here are a few simple tips to keep in mind while planning to practice yoga poses for increasing height:
- Pregnant women should never practice Surya Namaskar. Avoiding this asana while going through your menstrual cycles would be best.
- If you have a hernia problem, make sure that you consult your doctor before practicing any asana.
- People with hypertension and cardiac issues should never practice Surya Namaskara and Hastapadasana without consulting a physician.
- Stay away from trikonasana if you are suffering from back pain or spinal injuries.
Yoga should always be practiced under expert guidance. This helps in avoiding all sorts of physical and emotional complications.
Summary:
If you are unhappy with your natural height, do not worry as you can grow taller by practicing yoga regularly. Yoga can make your mind and and body relaxed, thereby triggering the production of growth hormone. It also helps us get good postures by keeping our back straight and strengthening our muscles. There are certain simple yoga poses that can help increase height significantly. But make sure that you practice yoga under the supervision of a yoga expert only.
Frequently Asked Questions (FAQs)
At What Age Does Height Growth Stop in Males?
Males usually stop growing between 18 and 21 years old.
What Age Does a Girl Stop Growing in Height?
A girl stops growing altogether by 16 years. Some girls even stop growing within a couple of months after they start menstruating.
Does Yoga Increase Height After 18?
Though not drastically, yoga can safely increase height even after age 18.
Does Push-Ups Increase Height?
Push-ups make our shoulder, back, and side muscles stronger. This enhances our postures and leads to a bit of gain in height.
Who Should Not Do Chakrasana?
Women with cardiac issues, hypertension, weak arms, extreme fatigue, and pregnancy should not perform Chakrasana.
References:
- “Grow Your Height with Yoga,” ArtofLiving.org
- “The Sun Salutation (Surya Namaskar)“, Sivananda.org
