Yoga Poses to Increase Height
Many people would prefer to be more bigger. Genetics have the biggest impact on a person’s height.
However, lifestyle factors also matter. Posture, spine health, flexibility, and muscle balance all play a role too.
Yoga cannot change your bones after you become an adult. However, it can help you grow taller. It does this by decompressing the spine and improving your posture.
Yoga also strengthens your core muscles. Additionally, it can stimulate growth hormones in children and teens.
For children and adolescents who are growing Yoga can help support the development of a healthy physique. For adults, yoga can help look more taller and prevents the loss of height because of poor posture or spinal compression. It also keeps the spine healthy and long.
This article explains how Yoga Poses to Increase Height. It also describes some effective yoga poses in detail. You will learn about their benefits and how to practice them correctly.
Table of Contents
How Yoga Helps Increase Height
Before learning how to do the poses and yoga asanas to increase height.
The Spinal Decompression
Daily actions lead to spinal compression due to gravity. Yoga helps elongate and stretch the spine, enabling vertebrae to regain their natural spacing.
Enhanced posture
The slouching posture and rounded shoulders can make the person appear slimmer. Yoga is a way to align your neck, shoulders, spine and hips, which helps to stand taller.
Muscle Flexibility and Strength
The muscles that are tight are able to pull the body downwards. Yoga eases tension and helps build strong and balanced strength.
Hormonal Balance (in adolescents and children)
Some exercises help the endocrine glands. This can support natural growth during developmental years.
Relaxation and Stress
Stress that is chronic can alter growth hormones. Yoga relaxes the nervous system and boosts overall health.
Average Height (Worldwide)
Global Average
- Men: ~ 5 ft 7 in (170 cm)
- Women: ~ 5 ft 3 in (160 cm)
Average Height by Gender (Approx.)
Men
- Range: 5 ft 6 in – 5 ft 9 in (168-175 cm)
Women
- Range: 5 ft 2 in – 5 ft 5 in (157-165 cm)
10 Best Yoga Poses to Increase Height
1. Tadasana (Mountain Pose)
The benefits:
Tadasana is best yoga to increase height. Tadasana forms the base of all standing postures. This improves the posture of a person, strengthens legs, and lengthens the spine.
How to Do It:
- Straighten your feet and place them either together or a little separated
- Place your weight equally on both feet
- Get your thighs engaged and lift your kneecaps
- Inhale deeply and lift your arms to the sky.
- Your fingers should be stretched upwards while ensuring your shoulders remain relaxed.
- Maintain your neck straight and keep your eyes oriented
- Keep it for 20-30 seconds, and breathe deeply.
How it helps height increasing:
Tadasana helps the body to maintain proper alignment and promotes stretching vertically from head to the toe.
2. Vrikshasana (Tree Pose)
Vrikshasana, also known as Tree Pose, is a standing yoga pose. It helps improve posture and balance. This pose also aligns the spine. It may help with gaining height, especially in teens and children who are growing.
In this posture you stretch your back upwards while standing on one leg which encourages the spine to stay straight and extended. Doing Vrikshasana regularly can help improve poor posture.
It can fix slouching and rounded shoulders. This can make a person look taller. By keeping the neck, head, and spine aligned, and staying healthy, you can naturally maintain your height.
Vrikshasana is also a great exercise to strengthen the joints and muscles of the hips, legs and the core. Flexible and strong muscles support the spine. They help reduce pressure from the vertebral column on the spine. This lets the body stand higher and avoid the loss of height caused by an inadequate alignment.
The benefits:
Enhances posture, balance and spinal alignment, while strengthening legs.
How to Do It:
- Straighten your body in Tadasana
- Transfer weight onto one leg.
- Put the sole of the foot on the leg or calf (avoid your knee)
- Join hands in front of the head.
- Keep your spine straight and shoulders at a comfortable level
- Keep it for 20 to 40 seconds, and then switch sides.
How it helps height:
This pose increases body awareness and aids in maintaining an upright posture.
3. Bhujangasana (Cobra Pose)
Bhujangasana, also called Cobra Pose, serves as a powerful yoga position that strengthens the spine. It also assists in improving posture, which helps in maintaining and enhancing natural height.
In this position, you can slowly lift the upper part of your body. Keep your lower body steady and in place.
This creates a deep stretch along your spine. This stretch helps relieve pressure on the spine.
Bad posture or sitting too long causes it. It also allows the spine to return to its normal length. Regular exercise of Bhujangasana will help to prevent round shoulders and slouching which can make the person stand taller.
Bhujangasana can also help strengthen the shoulder, back, and abdominal muscles, while also increasing the flexibility of the spine. Strong muscles help support the spine. This reduces strain on joints and improves overall alignment.
This posture improves blood flow and energizes the nervous system. This helps boost overall well-being and energy levels. It also expands the chest and lungs to promote breathing more deeply and a better flow of oxygen throughout the body.
Bhujangasana may not increase height after growth stops. However, doing it regularly can help people reach their ideal height. It does this by improving spinal flexibility, posture, and body alignment.
Beneficial Features:
The spine is strengthened, widens the chest, and increases flexibility of muscles in the back.
How to Do It:
- Lay on your stomach and have your legs spread
- Place your palms on shoulders.
- Inhale deeply and take a few steps to lift your body off of the floor.
- Keep elbows bent but keep the shoulders away from ears.
- For 15-30 seconds, breathe normally
How Does It Improve Height:
Bhujangasana is a stretch of the spine that counters the slouching induced by sitting for long periods of time.
4. Adho Mukha Svanasana (Downward-Facing Dog)
Advantages
The spine is strengthened, lengthens the hamstrings and strengthens the legs and arms.
How to Do It:
- Begin by putting your hands on knees and feet.
- Lift your hips up, creating the inverted “V” shape
- Then press your heels towards the floor.
- Keep head between arms, neck relaxed
- For 30-60 seconds, hold the button.
How Does It Improve Height:
This pose relaxes the spine, and improves body alignment overall.
5. Trikonasana (Triangle Pose)
Advantages
The exercise stretches your hips, spine and legs while improving posture.
How to Do It:
- Place your feet apart with feet spread wide
- Step one foot forward and the other outward
- Extend arms to the side.
- Turn your body sideways, and then touch your the ankle or shin
- Then raise the opposite arm up.
- For 20-30 seconds, hold on each side
How It Aids in Height:
The stretching of the lateral stretches lengthens the spinal muscles and increases flexibility.
6. Paschimottanasana (Seated Forward Bend)
The benefits:
The stretch of the spine, hamstrings and lower back, while relaxing nerves.
How to Do It:
- Sit on your back with legs extended
- Take a deep breath and then raise arms
- Inhale and then bend forward from hips
- Begin to reach toward your toes, but do not force
- Keep it for 30-60 seconds
How it helps height:
This posture lengthens the spine and relieves tension in the back.
7. Chakrasana (Wheel Pose)
Advantages
The spine is strengthened, increases flexibility and expands the chest.
How to Do It:
- Lay on your back and lie down
- Place feet near hips.
- Place hands on ears with fingers pointed toward shoulders.
- Lift your arms to create an arch.
- Tent for 10-20 seconds
How it helps height:
Chakrasana stretch spinal muscles in the direction opposite to everyday compression.
8. Surya Namaskar (Sun Salutation)
Advantages
Full-body workout that helps improve flexibility, posture and circulation.
How to Do It:
- Do a series of 12 yoga poses
- Take a breath and move
- Practice 6-12 rounds daily
How it helps height:
Sun Salutation is a stretch and strengthening exercise for the whole body, helping to promote the growth of your spine and a healthy spine.
9. Halasana (Plow Pose)
Advantages
It stretches the spine, and also stimulates the endocrine glands.
How to Do It:
- Lay on your back and lie down
- Lean legs over the top of your head until your feet are in contact with the floor.
- Maintain your legs straight, and keep hands on the floor or behind
- Keep it for 15-30 seconds.
How Does It Improve Height:
This pose lengthens the spine, and increases flexibility.
10. Shavasana (Corpse Pose)
Shavasana, also known as Corpse Pose, may Increase height. It does this by promoting deep relaxation and overall body recovery. In this position, the body is fully relaxed. This helps the muscles, spine, and joints to release tension and align naturally.
Shavasana assists in reducing stress and regulates your nervous system. This is essential for healthful hormone functions, particularly for teenagers and children who are growing. A well-rested state improves blood flow and improves overall health, creating optimal conditions for growth naturally.
While Shavasana doesn’t directly increase height, consistent practice can reduce the risk of losing height because of posture. It also improves the spinal health, allowing the body to keep its natural height.
The benefits:
It relaxes your body and helps to promote hormone balance and recovery.
How to Do It:
- Place your body on your back, flat.
- Keep your arms relaxed and your keep your eyes shut.
- Breathe slowly for 5-10 mins.
How it helps height:
Deep relaxation is beneficial for overall health as well as development processes.
Tips for Best Results
- Do yoga every day at least in the early morning
- Combining yoga with healthy nutrition that is high in protein, calcium, and vitamins
- Get enough sleeping since growth hormones are released during deep sleep.
- Avoid slouching or poor posture
- Be patient. Results can take time.
Important Reality Check
Yoga does not dramatically increase the height of a person after the growth plates are removed However, it can:
- Helps you achieve your maximum natural height
- Helps prevent height loss as we age.
- It helps you stand taller and more confident.
For teenagers and children yoga can help promote healthy growth. For adults, the greatest benefits come from improving posture and the health of the spine.
In the United States, factors like diet, well-being, blood pressure, and posture affect how tall a person can grow. Healthy joints and muscles help with height growth.
Conclusion
Yoga is a natural practice that helps lengthen the spine. It also improves posture, flexibility, and balance. Regularly practicing yoga postures like Tadasana, Bhujangasana, Adho Mukha Svanasana, and Surya Namaskar can help you feel taller. These poses can also make you feel stronger and help you maintain a healthy height throughout your life.
With perseverance, mindfulness, and the right technique, this becomes more than just an exercise. An investment in your health and well-being for life.
About the Author
