20 Yoga Exercises to Increase Height

Yoga Exercises to Increase Height

Welcome to 🧘 Aatm Yoga Shala! Are you ready to explore how yoga can transform your life, boost your confidence, and even potentially increase your height? Dive into our comprehensive guide featuring 20 effective yoga exercises to increase height designed to enhance your posture, align your spine, and help you reach new heights. Take the first step towards a taller and more confident you—book your course today!🔥🔥

Does yoga help increase weight?

While claims of significant height increases post-puberty are met with skepticism, there is substantial evidence to suggest that yoga can result in minor height gains by:

  • Decompressing the spine through stretching
  • Strengthening core and back muscles for better posture
  • Improving alignment, which effectively ‘stands you taller’

Yoga’s conventional wisdom and its emphasis on body awareness and flexibility make it a compelling contender for a regime targeted at height enhancement.

Yoga Exercises to Height Increase

1. Mountain Pose (Tadasana)

Tadasana, or Mountain Pose, is the foundation of all standing yoga postures. It strengthens the thighs, knees, and ankles, while nurturing a balanced and upright posture, essential for portraying a taller silhouette.

How to do it:

  • Stand with feet together, arms at your sides, and weight evenly distributed.
  • Raise both your arms upward, keeping the shoulders relaxed and pointing upwards.
  • Look up at your hands and straighten your spine.

Benefits of Mountain Pose (Tadasana)

  • Improves Posture: Regular practice helps align your spine, contributing to improved posture.
  • Strengthens the Lower Body: It strengthens the legs, ankles, and feet, providing a stable base for the body.
  • Increases Flexibility: Tadasana enhances the flexibility of the spine and limbs.
  • Enhances Breathing: Encourages deep, rhythmic breathing, improving lung capacity.
  • Reduces Stress: The focus on balance and breathing can help reduce stress and calm the mind.

2. Tree Pose (Vrikshasana)

Tree pose helps to stretch your legs, back, chest, and shoulders while promoting balance and stability.

How to do it:

  • Begin in Mountain Pose, then shift your weight to one foot.
  • Bend your other knee and place the sole of

Hold for 30 seconds to a minute, breathing deeply.

Benefits of Tree Pose (Vrikshasana)

  • Enhances Balance: Vrikshasana improves your sense of balance and stability in the legs.
  • Strengthens Tendons and Ligaments: Regular practice strengthens the tendons and ligaments in the feet, which can contribute to a more stable and erect posture.
  • Increases Spinal Flexibility: Helps in elongating the spine, potentially contributing to a subtle height increase.
  • Improves Concentration: The focus required to maintain balance in Tree Pose aids in improving concentration and mental resilience.
  • Stretches and Tones the Body: The pose stretches the thighs, groins, torso, and shoulders, providing a toned and balanced physique.

3. Cobra Pose (Bhujangasana)

The extension of the spine in the Cobra Pose stretches and strengthens the muscles in the shoulders, chest, and abdomen. Frequent practice contributes towards a better posture and can counteract the effects of slouching.

How to do it:

  • Lie on your stomach with your forehead on the floor and hands positioned under your shoulders.
  • Inhale and raise your head and chest, keeping the navel on the floor.
  • Elongate your body, gently arching your upper back while keeping your shoulders down.

Hold for 15-30 seconds, breathing deeply.

Benefits of Cobra Pose (Bhujangasana)

  • Improves Spinal Flexibility: Bhujangasana stretches and strengthens the spine, promoting flexibility and aiding in the decompression of the vertebral column, which is crucial for increasing height.
  • Strengthens Upper Body: The pose intensively works the muscles in the shoulders, chest, and abdomen, contributing to a stronger and more robust upper body.
  • Aids in Posture Correction: By opening up the chest and shoulders, it encourages the reduction of slouching, leading to an improvement in overall posture.
  • Stimulates Abdominal Organs: The stretching of the abdominal muscles helps in stimulating the organs in the abdomen, potentially improving digestive function.
  • Relieves Stress and Fatigue: Cobra Pose has a soothing effect on the nervous system, thereby relieving stress, anxiety, and fatigue, promoting an emotional balance that complements physical wellbeing.

4. Triangle Pose (Trikonasana)

Trikonasana is renowned for its extensive stretch. This pose improves the strength of the legs, knees, ankles, arms, and chest. Furthermore, it increases the lateral flexibility of the spine, allowing for an elongated torso.

How to do it:

  • Stand with your feet about 3 feet apart, the left foot turned out at 45 degrees and the right foot at 90 degrees.
  • Extend your arms to the sides at shoulder height.
  • Bend your left leg and lean to that side, placing your hand on your shin, ankle, or on the floor outside your left foot.
  • Reach your right arm toward the sky, in line with the top of your shoulder.

Hold for 30 seconds to a minute on each side.

Benefits of Triangle Pose (Trikonasana)

  • Improves Flexibility: Trikonasana stretches and opens the hips, groins, hamstrings, and calves, as well as the chest and spine, thereby enhancing the overall body flexibility.
  • Stimulates Abdominal Organs: The twisting action of this pose helps in the stimulation of abdominal organs, which aids in improving digestion and alleviating digestive issues.
  • Strengthens Muscles: Regular practice of Triangle Pose strengthens the muscles of the legs, back, and abdominals, contributing to a more stable and powerful core.
  • Reduces Stress: The open chest and shoulders in this pose help in relieving stress and easing anxiety. It can serve as a therapeutic exercise for those who spend long hours sitting or have a sedentary lifestyle.
  • Increases Balance and Stability: This pose challenges and improves balance and stability, both mentally and physically, which is crucial for daily activities.
  • Alleviates Back Pain: By stretching the spine and strengthening core muscles, Trikonasana can help alleviate and prevent low back pain.

5. Warrior Pose (Virabhadrasana)

The Warrior Pose series concentrates on strengthening the muscles of the back, shoulders, and arms. It improves balance and posture, giving you an assertive stance that can contribute to appearing taller.

How to do it:

  • Stand with your legs wide apart.
  • Turn your right foot out 90 degrees and your left foot in slightly.
  • Exhale as you bend your right knee over your right ankle.
  • Extend your arms out to the sides and gaze over your right hand.
  • Hold for 30 seconds to a minute, then repeat on the other side.

Benefits of Warrior Pose (Virabhadrasana)

  • Enhances Lower Body Strength: Practicing Warrior Pose regularly strengthens the thighs, calves, and ankles, providing a solid foundation for the entire body.
  • Improves Balance and Stability: This pose challenges your balance, thereby improving your stability over time. This is particularly beneficial for enhancing coordination and body awareness.
  • Stretches Shoulders and Chest: The outstretched arms in the pose help in stretching the chest and shoulders, improving flexibility in these areas.
  • Increases Focus and Concentration: Holding the pose requires concentration, which over time, helps in sharpening the mind and increasing focus.
  • Encourages Good Circulation and Respiration: The open stance and outstretched arms enhance blood flow and allow for deep breathing, promoting better circulation and respiratory health.
  • Stimulates Abdominal Organs: The posture engages the abdominal muscles, stimulating the organs within and potentially aiding in improved digestion.
  • Reduces Stress and Anxiety: By fostering a sense of power and calmness, Virabhadrasana can help in reducing stress levels and soothing anxiety.

6. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is a full-body stretch that decompresses the spine and may help with posture correction. Regular practice helps lengthen the spine and can lead to minor increases in overall height.

How to do it:

  • Start on your hands and knees with your palms flat and fingers spread wide.
  • Exhale as you lift your knees away from the floor, keeping them slightly bent.
  • Keep the heels slightly lifted and the hands shoulder-width apart.
  • Press the hands into the ground as you lower your heels toward the floor.

Hold for 1-3 minutes, breathing steadily.

Benefits of Downward-Facing Dog (Adho Mukha Svanasana)

  • Promotes Spinal Health: This pose helps in elongating the spine, thereby promoting spinal health and potentially aiding in increasing height through decompression.
  • Strengthens Upper Body: Regular practice of Downward-Facing Dog strengthens the arms, shoulders, and back, creating a more resilient upper body frame.
  • Enhances Flexibility: This pose stretches the hamstrings, calves, and arches of your feet, contributing to improved overall body flexibility.
  • Stimulates Blood Circulation: Inverting the body in this manner enhances blood circulation, particularly towards the brain, which can improve mental clarity and alleviate headaches.
  • Eases Stress and Mild Depression: The pose has a calming effect on the brain, which can help relieve stress, mild depression, and anxiety, promoting emotional well-being.
  • Improves Digestive Function: The abdominal muscles are engaged during this pose, which can help stimulate digestion and alleviate issues such as bloating.
  • Strengthens Bones: By putting weight on the arms and shoulders, this pose helps strengthen bones, which is beneficial for preventing osteoporosis.

7. Child’s Pose (Balasana)

Balasana relaxes the spine, shoulders, and neck, promoting flexibility and an extended spinal stretch. It aids in the realignment of the back through regular practice.

How to do it:

  • Kneel on the floor with your big toes touching and your knees about hip-width apart.
  • Exhale and lay your torso down between your thighs.
  • Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel so they nestle down onto the inner thighs.
  • Lengthen your tailbone away from the back of the pelvis.

Extend your arms alongside your torso with your palms facing down.

Hold for 1–3 minutes, breathing deeply down the length of your spine.

Benefits of Child’s Pose (Balasana)

  • Calms the Mind and Body: The pose serves as a calming sanctuary for the mind, reducing stress and anxiety, and offering a sense of peace and tranquility.
  • Stretches the Hips, Thighs, and Ankles: By assuming this restful position, you gently stretch the muscles of the hips, thighs, and ankles, promoting flexibility and relieving tension in these areas.
  • Relieves Back and Neck Pain: Child’s Pose softly stretches the spine, shoulders, and neck, which can help alleviate discomfort and soreness in these regions, especially after a long day or intense physical activity.
  • Encourages Strong Respiratory Health: The positioning in Balasana allows for deeper, more mindful breathing, which aids in opening the chest and increasing lung capacity, contributing to improved respiratory health.
  • Promotes Digestive Health: The forward fold in Child’s Pose lightly massages the abdominal organs, stimulating the digestion process and helping to relieve symptoms of indigestion or constipation.
  • Enhances Circulation: The pose helps in increasing blood circulation throughout the body, particularly to the head region, which can rejuvenate the cells and lead to improved organ function.
  • Supports Emotional Balance: By providing a safe space for introspection and relaxation, Child’s Pose can play a crucial role in emotional regulation, helping to balance mood swings and alleviate feelings of melancholy.

Read More:Benifits Of Lord Shiva Meditation

8. Bridge Pose (Setu Bandhasana)

Bridge Pose stretches the chest, neck, spine, and hips. It strengthens the back, glutes, and hamstrings, promoting better posture and realignment of the spine.

How to do it:

  • Lie on your back with your knees bent, feet hip-width apart on the floor, and arms at your sides with palms facing down.
  • Press your feet and arms into the floor as you lift your hips toward the sky.
  • Keep your thighs and inner feet parallel, and do not overarch your lower back.
  • Clasp your hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.

Hold for 30 seconds to a minute, breathing deeply.

Benefits of Bridge Pose (Setu Bandhasana)

  • Strengthens the Lower Back: Regular practice of Bridge Pose strengthens the muscles of the lower back, reducing discomfort and preventing lower back pain.
  • Improves Spinal Alignment: This pose helps in correcting posture and aligning the spine, which can alleviate long-term spinal issues.
  • Stimulates Abdominal Organs: The pose slightly compresses the abdominal organs, improving digestion and aiding in detoxification.
  • Enhances Lung Capacity: By opening up the chest and lungs, Bridge Pose allows for deeper breaths, increasing lung capacity and improving respiratory functions.
  • Reduces Stress and Anxiety: The inversion aspect of this pose combined with deep breathing has a calming effect on the nervous system, helping to reduce anxiety and stress levels.
  • Increases Circulation: The lifted hips increase blood flow to the brain, which can help to alleviate headaches and promote mental clarity.
  • Energizes the Body: By engaging the muscles and stimulating the organs, this pose can provide a burst of energy, making it a great addition to morning routines.

“Yoga gives us the tools to touch the infinite within us, transforming the way we view ourselves and our potential.” – B.K.S. Iyengar

9. Forward Bend (Uttanasana)

Forward Bend stretches the hips, hamstrings, and calves. By decompressing the spine and lengthening the back muscles, it can aid in correcting posture and contributing to a taller stance.

How to do it:

  • Stand in Tadasana with your hands on your hips.
  • Exhale as you bend forward from the hip joints, keeping your back straight.
  • When you reach the floor, bring your hands or fingertips to the floor or shins.
  • With each inhalation in the pose, lift and lengthen the front torso just slightly, with each exhalation release a little more fully into the bend.

Hold for 30 seconds to a minute, breathing deeply.

Benefits of Forward Bend (Uttanasana)

  • Relieves Stress: The forward bending motion helps in calming the mind, reducing feelings of stress and anxiety, and promoting a sense of peace and relaxation.
  • Stimulates the Liver and Kidneys: By compressing the abdominal area, Uttanasana gently massages internal organs like the liver and kidneys, aiding in detoxification processes.
  • Improves Flexibility: Regular practice of this pose strengthens the muscles of the back and increases flexibility in the hamstrings and calves, making it easier to perform daily activities without strain.
  • Enhances Circulation: Forward Bend increases blood flow to the brain, providing it with oxygen and nutrients which can help in improving concentration and alleviating headaches.
  • Strengthens the Thighs and Knees: The act of maintaining the pose puts gentle pressure on the thighs and knees, which helps in strengthening them over time.
  • Aids in Digestion: The forward fold facilitates digestion by stimulating the abdominal organs, which can help relieve problems such as constipation.
  • Alleviates Insomnia: By promoting relaxation and reducing stress, practicing Uttanasana can help improve sleep patterns and alleviate insomnia.

10. Cat-Cow Stretch (Marjaryasana-Bitilasana)

The Cat-Cow Stretch gently warms the spine, activating and lengthening it. It fosters the flexibility required for an aligned and extended posterior axis of the body, which lends to a taller appearance.

How to do it:

  • Start on your hands and knees in a tabletop position, with your wrists aligned with your shoulders and your knees aligned with your hips.
  • Inhale as you arch your back, dropping your belly button toward the mat and lifting your head and sitting bones toward the sky (Cow).
  • Exhale as you round your spine, tucking your chin to your chest, and pulling your belly button up toward your spine (Cat).
  • Continue moving between the two poses for 1-2 minutes, coordinating each movement with your breath.

Benefits of Cat-Cow Stretch (Marjaryasana-Bitilasana)

  • Improves Spinal Flexibility: The fluid motion between Cat and Cow poses enhances spinal flexibility, reducing stiffness and supporting a full range of motion.
  • Stimulates Digestive System: By massaging the abdominal organs through the movements, this stretch helps to stimulate digestion and can alleviate digestive issues.
  • Strengthens the Core: Regular practice of this stretch engages and strengthens the muscles of the abdomen, improving core stability and posture.
  • Relieves Stress and Calms the Mind: The rhythmic movement and coordinated breathing create a meditative effect that can soothe the nervous system, reduce stress, and calm the mind.
  • Enhances Body Awareness: Moving between Cat and Cow poses increases awareness of body movements and alignments, promoting a sense of balance and inner harmony.
  • Eases Back Pain: By gently toning and stretching the back muscles, the Cat-Cow Stretch can provide relief from lower back pain and improve overall back health.

11. Camel Pose (Ustrasana)

The Camel Pose extends the spine, providing a deep stretch to the whole front of the body. Opening the shoulders and chest can significantly improve posture, reflecting a taller and more confident stance.

How to do it:

  • Kneel on the mat with your knees hip-distance apart, keeping your thighs perpendicular to the floor. (You can place a blanket under your knees for extra support.)
  • Put your hands on your hips. Inhale and lift your chest by pressing the front of your shoulders up at the same time.
  • Exhale and lean back, keeping your hips over your knees as much as possible.
  • If it’s possible for you, bring your hands to your heels, creating a strong backbend. Stay here for 1-5 breaths.
  • Come up by pushing your hips forward and down, taking a breather in Hero Pose, before coming back to a neutral seated position.

Benefits of Camel Pose (Ustrasana)

  • Enhances Spinal Flexibility: Camel Pose deeply stretches and opens the front of the body, including the chest and spine, promoting greater spinal flexibility and helping to counteract the effects of prolonged sitting or forward bending activities.
  • Stimulates Abdominal Organs: The intense stretch in the abdominal region helps stimulate the organs within, aiding in improved digestion and elimination, as well as promoting better functioning of the respiratory system.
  • Improves Posture: By opening up the shoulders and chest, Ustrasana encourages a more upright posture, reducing slouching and its associated discomforts. This can lead to a significant improvement in how one carries oneself, projecting confidence and vitality.
  • Relieves Stress: The opening of the chest in this pose allows for deep breaths that can help in relieving stress and anxiety, creating a sense of calm and relaxation in the mind.
  • Increases Circulation: The backward bend in Camel Pose enhances blood circulation throughout the body, especially to the head and heart, which can help increase energy levels and improve overall heart health.
  • Strengthens Back Muscles and Shoulders: Regular practice of Ustrasana strengthens the muscles of the back and shoulders, contributing to a stable, strong posture and reducing back pain.

12. Standing Forward Bend (Uttanasana)

The Standing Forward Bend stretches the hips, hamstrings, and calves deeply. This lengthens the spine and makes it a great pose for relieving back pain and correcting alignment for a taller appearance.

How to do it:

  • Stand in Tadasana, hands on the hips.
  • Exhale and bend forward from the hip joints, not from the waist.
  • Bring your hands down to the floor beside your feet.
  • If the floor is too far away, cross your forearms and hold your elbows, or rest your hands on the seat of the chair.

Hold for 30 seconds to a minute, breathing deeply into the back.

Benefits of Standing Forward Bend (Uttanasana)

  • Reduces Stress: The inverted position of the body in Uttanasana helps in calming the mind and alleviating stress, making it a therapeutic pose for those suffering from anxiety or mental fatigue.
  • Stimulates the Liver and Kidneys: By folding forward, this pose mildly compresses the abdomen, stimulating the liver and kidneys, which contributes to improved detoxification processes within the body.
  • Enhances Flexibility: Regular practice of the Standing Forward Bend significantly increases flexibility in the hamstrings, hips, and calves. This flexibility can lead to improved performance in other physical activities and daily movements.
  • Strengthens Thighs and Knees: The effort to maintain balance and deepen the fold helps strengthen the muscles of the thighs and the structure around the knees, promoting joint health.
  • Improves Digestion: The forward bend aids in stimulating the digestive tract, encouraging smoother digestion and helping to alleviate issues such as constipation.
  • Therapeutic for High Blood Pressure: The calming effects of Uttanasana on the mind and body can be beneficial for those with high blood pressure, contributing to overall cardiovascular health.
  • Soothes Headaches and Insomnia: The pose’s relaxing effect on the brain is beneficial in soothing headaches and promoting better sleep patterns, making it a helpful practice for those with insomnia.

13. Fish Pose (Matsyasana)

The fish pose stretches the hip flexors, the intercostal muscles between the ribs, and the front of the neck. It stimulates the muscles of the upper back and back of the neck, which improves posture and causes the chest to open more.

How to do it:

  • Sit in the lotus position (cross-legged), ensure your feet are placed flat on the floor.
  • Place your palms under your buttocks and lean back until your elbows are on the floor.
  • Inhale deeply as you press your elbows and thighbones into the floor and lift your upper torso and head away from the floor.
  • Don’t use your back muscles to lift you. Instead, use your groin, which will then lift your chest.
  • Tilt your head back and place the top of your head on the floor. There should be a minimum weight on the head.
  • Arch your back and lift your chest up towards the sky over your chin.

Hold for 15-30 seconds, breathing deeply into your chest.

Benefits of Fish Pose (Matsyasana)

  • Promotes Healthy Respiratory System: By opening up the chest and throat, Matsyasana allows for deeper breaths, improving the capacity of the lungs, and promoting better oxygen flow throughout the body. This can be particularly beneficial for individuals with respiratory conditions or those looking to enhance their breathing efficiency.
  • Relieves Tension in the Neck and Shoulders: Regular practice of Fish Pose helps in releasing tension accumulated in the muscles of the neck and shoulders. This can be a relief for those who work at desks for long periods of time or carry stress in these areas.
  • Strengthens the Back Muscles: The arching of the back in Matsyasana strengthens the muscles of the upper and middle back, improving spinal flexibility and posture.
  • Stimulates the Thyroid and Parathyroid Glands: By exposing the throat area, this pose stimulates the thyroid and parathyroid glands, regulating metabolism and calcium homeostasis in the body.
  • Enhances Digestive Functions: The stretching effect on the muscles of the abdomen encourages the functioning of the digestive organs, potentially aiding in the relief of constipation and bloating.
  • Stress Reduction and Emotional Release: Matsyasana has a soothing effect on the nervous system, helping to alleviate stress and anxiety. It can also open the heart chakra, promoting emotional release and facilitating a deeper connection with oneself.
  • Improves Posture: By counteracting the common forward bending motions of daily life, Fish Pose encourages a natural curvature of the spine, leading to improved posture and a reduction in back pain.

14. Plank Pose

The Plank Pose is a full-body workout that strengthens the arms, wrists, and spine, while also toning the abdomen. A stronger core and better spinal support through this pose can lead to an instantly longer physique.

How to do it:

  • Begin on your hands and knees with your wrists directly under your shoulders.
  • Step your feet back to form a straight line from your heels through the top of your head, engaging your abdominal muscles and supporting your weight on your toes and hands.

Hold for 15-30 seconds, breathing steadily, and gradually work up to holding for longer periods.

Benefits of Plank Pose

  • Enhances Core Strength: Regular practice of the Plank Pose significantly strengthens the core muscles, including the abdominals, chest, and lower back, supporting overall body strength and stability.
  • Improves Posture: By engaging and strengthening the core, shoulders, and back muscles, the Plank Pose helps to improve posture and reduce the risk of back and shoulder pain associated with poor posture.
  • Increases Muscle Definition: Planking tones and defines the arms, shoulders, back, and glutes, contributing to a more defined muscular physique with consistent practice.
  • Boosts Metabolism: This pose requires energy and increases the heart rate, thereby boosting metabolism and contributing to more effective weight management and caloric burn.
  • Enhances Balance and Coordination: Maintaining the plank position requires focus and bodily coordination, enhancing balance and proprioception over time.
  • Reduces Risk of Spinal and Back Injuries: By strengthening the core and the muscles around the spine, the Plank Pose can help prevent injuries associated with weak spinal support.
  • Improves Flexibility: While the primary focus of Plank Pose is on strengthening, it also stretches various parts of the body, including the shoulders, hamstrings, and the arches of the feet, contributing to improved flexibility.

15. Bow Pose (Dhanurasana)

The Bow Pose strengthens the back and abdominal muscles, stimulating the organs of the abdomen and neck. The stretch provided to the front of the body encourages a more open and taller upper body.

How to do it:

  • Lie on your stomach with your feet hip-distance apart and your arms by the side of your body.
  • Fold your knees, take your hands to hold the ankles from the outside.
  • Inhale, lift the heels away from your buttocks, also lift your thighs away from the floor, you should feel the pressure on your navel.
  • Look up and give your body a bow-like look.

Hold for 15-30 seconds, breathing steadily.

Benefits of Bow Pose (Dhanurasana)

  • Strengthens the Back Muscles: Bow Pose effectively strengthens and enhances the flexibility of the back muscles, reducing the likelihood of back pain and improving posture.
  • Stimulates Abdominal Organs: The pose applies pressure to the abdomen, stimulating the abdominal organs. This can improve digestion and relieve constipation, as well as stimulate the kidneys and liver.
  • Improves Flexibility of the Spine: The stretching motion of Dhanurasana increases the flexibility and elasticity of the spine, leading to improved posture and relief from back stiffness.
  • Opens Up Chest, Neck, and Shoulders: Regular practice of this pose can lead to a more open chest, as well as increased flexibility in the neck and shoulders, which is particularly beneficial for those who sit at a desk all day or have a tendency to slouch.
  • Enhances Respiratory Function: By opening the chest and facilitating deeper breaths, Bow Pose can improve the capacity and efficiency of the lungs, beneficial for those with respiratory conditions.
  • Stimulates the Nervous System: The invigorating stretch provided by Dhanurasana stimulates the nervous system, increasing energy levels and reducing fatigue.
  • Boosts Energy and Mood: The activation of the body and stimulation of the organs can lead to a natural boost in energy levels, and the invigorating nature of the pose can also enhance mood and alleviate symptoms of depression and anxiety.
  • Aids in Weight Management: By stimulating the digestive system and increasing metabolism through muscular activity, Bow Pose can contribute to more effective weight management and detoxification processes.

16. Shoulder Stand (Sarvangasana)

Shoulder Stand stretches the neck and shoulders, while also toning the legs and abdomen. It’s an inversion that increases the blood flow to the heart, which can be beneficial for posture and may contribute to a taller appearance.

How to do it:

  • Lie down on the back. Inhale, press down with your arms and your hands under your hips, lift your feet up.
  • Exhale, continue to support your waist with your hands and lift up as much as possible.
  • Keep your elbows parallel to the floor.
  • Engage the seams of your shirt, engaging the legs and pushing them up.

Hold for 15-30 seconds, breathing steadily.

Benefits of Shoulder Stand (Sarvangasana)

  • Promotes Healthy Blood Circulation: By inverting the body, Shoulder Stand ensures that blood flows more freely to the heart and brain, which can help to improve cardiovascular health and mental clarity.
  • Stimulates Thyroid and Parathyroid Glands: The neck stretch in this pose exerts gentle pressure on the thyroid glands, which helps in regulating metabolism and energy levels.
  • Improves Digestion: The inverted position aids in stimulating the digestive organs, promoting better digestion, and helping to alleviate problems such as constipation.
  • Strengthens Upper Body: Regular practice of Shoulder Stand builds strength in the shoulders, arms, and upper back, contributing to a stronger and more resilient upper body frame.
  • Enhances Respiratory System: This pose encourages deep breathing, which increases lung capacity and efficiency, benefiting the entire respiratory system.
  • Boosts Immune Function: By improving circulation and stimulating the thyroid gland, Shoulder Stand can contribute to a more robust immune system, helping the body to fight off illness more effectively.
  • Relieves Stress and Calms the Mind: The position and focused breathing involved in Sarvangasana have a calming effect on the brain, which can help reduce stress and anxiety, promoting a sense of inner peace.
  • Improves Sleep Quality: By calming the mind and body, practicing Shoulder Stand can lead to improved sleep quality and help combat insomnia.

17. Legs-Up-The-Wall Pose (Viparita Karani)

The Legs-Up-The-Wall Pose is a gentle inversion that stretches the back of the neck, the front torso, the back of the legs, and the back of the neck. Regular practice can help reduce pain and align the spine for a taller stance.

How to do it:

  • Sit sideways near a wall.
  • Exhale and swing your legs up onto the wall as you slide your torso to rest on the floor.
  • Your sit bones don’t have to be right up against the wall, but be comfortable.
  • Rest your arms by your sides, close your eyes, and relax.

Hold for 5-15 minutes, breathing deeply.

Benefits of Legs-Up-The-Wall Pose (Viparita Karani)

  • Alleviates Lower Back Pain: By allowing gravity to relieve pressure on the spine, this pose can significantly reduce lower back pain and improve overall spinal health.
  • Enhances Circulation: The inversion offered by this pose helps improve blood circulation, enabling better flow of blood and nutrients throughout the body, particularly to the upper body and brain.
  • Reduces Swelling and Edema: For those suffering from swollen ankles or varicose veins, the elevated position of the legs encourages excess fluids to drain, reducing swelling and discomfort.
  • Promotes Relaxation: This restorative pose activates the parasympathetic nervous system, which helps to calm the mind and reduce stress and anxiety levels, promoting relaxation and mental clarity.
  • Improves Digestion: The gentle inversion aids in stimulating the digestive organs, promoting better digestion and helping to alleviate digestive issues.
  • Supports Immune System: By reversing the flow of gravity, lymphatic circulation is encouraged which aids in the removal of toxins and supports the immune system.
  • Eases Symptoms of PMS and Menopause: Regular practice can alleviate symptoms associated with PMS and menopause, including menstrual cramps and hot flashes.
  • Improves Sleep Quality: The calming effect of this pose on the mind and body can help in combating insomnia, ensuring deeper and more restful sleep.

18. Happy Baby Pose (Ananda Balasana)

Happy Baby Pose opens the hips, lengthens the spine, and promotes a deeper range of motion in the back. Through these actions, it can release tension and contribute to an elongated posture.

How to do it:

  • Lie on your back.
  • Exhale, bring your knees to your chest and open them up wide.
  • Hold the outside of your feet with your hands and pull down on your feet, using your elbows to press your knees toward the floor.

Hold for 15-30 seconds, breathing deeply.

Benefits of Happy Baby Pose (Ananda Balasana)

  • Relieves Stress and Anxiety: The calming nature of Happy Baby Pose helps lower stress levels, reducing symptoms of anxiety and promoting a sense of well-being.
  • Improves Hip Mobility: By gently stretching the hips, this pose helps increase hip flexibility and mobility, which can contribute to better posture and reduce discomfort in the lower back.
  • Strengthens the Spine: Regular practice of Ananda Balasana can help maintain spinal flexibility, supporting a healthy, elongated posture and minimizing spinal compression.
  • Stimulates the Abdominal Organs: The pose engages the abdominal organs, aiding in digestion and helping to relieve gas and bloating.
  • Enhances Circulation: The reclined position of the body in Happy Baby Pose encourages blood flow throughout the torso, benefiting heart health and improving overall circulation.
  • Eases Lower Back Pain: By stretching and relaxing the lower back muscles, this pose can provide noticeable relief from chronic lower back pain.
  • Promotes Deep Relaxation: Holding this pose allows for deep relaxation of the body and mind, which can improve sleep quality and reduce insomnia symptoms.
  • Increases Leg Flexibility: Happy Baby Pose stretches the inner groins and thighs, contributing to increased flexibility in the legs.

19. Seated Forward Bend (Paschimottanasana)

Seated Forward Bend is one of the best poses for back pain. It stretches the spine, shoulders, hamstrings, and posterior muscles. Regular practice elongates the spine, aiding in an improved posture.

How to do it:

  • Sit on the floor with your legs straight out in front of you.
  • Inhale and raise your hands, then exhale as you reach for your feet or as far down your legs as you can.
  • Keep your back and legs as straight as possible.

Hold for 30 seconds to a minute, breathing deeply.

20. Corpse Pose (Savasana)

The corpse Pose is a position of total relaxation. It calms the brain, reduces stress, gently stretches the back and allows for the re-alignment of the spine.

To perform:

  • Lie on your back with your legs straight and arms by your sides, palms facing up.
  • Close your eyes and relax.
  • Focus on your breath, letting go of tension in your body with each exhale.

Hold for 5-15 minutes, allowing your body and spine to decompress.

Benefits of Corpse Pose (Savasana)

  • Reduces Stress and Anxiety: Savasana helps to calm the nervous system, significantly reducing stress and anxiety levels, leading to improved mental health.
  • Promotes Deep Relaxation: By allowing every part of the body to relax deeply, this pose helps to rejuvenate the body and mind, helping you feel refreshed and more focused.
  • Improves Sleep Quality: The relaxation techniques used in Corpse Pose can aid in falling asleep faster and reaching a deeper level of sleep, making it beneficial for those with insomnia.
  • Enhances Concentration: The practice of focusing on the breath and releasing tension helps to clear the mind, improving concentration and memory.
  • Lowers Blood Pressure: Relaxing in Savasana has been shown to lower blood pressure, which is beneficial for heart health and stress relief.
  • Alleviates Headaches: The calming effect of this pose can reduce the frequency and intensity of headaches, including those caused by tension and stress.
  • Boosts Energy Levels: Although it is a relaxing pose, Savasana helps to eliminate fatigue and boosts energy levels by allowing the body to recover and refresh.
  • Improves Digestive Function: The relaxation achieved through Savasana can improve digestion by alleviating stress, which often affects gastrointestinal health.

Food To avoid and eat while doing Yoga Exercises to Increase Height

Foods to EatFoods to Avoid
Whole Grains – Quinoa, Brown RiceRefined Grains – White Bread, Pasta
Lean Proteins – Tofu, Lentils, FishProcessed Meats – Sausages, Bacon
Healthy Fats – Avocado, NutsTrans Fats – Fried Foods, Margarine
Fresh Fruits – Berries, ApplesHigh Sugar Foods – Candy, Soda
Vegetables – Leafy Greens, CarrotsHigh Sodium Foods – Chips, Fast Food
Hydration – Water, Herbal TeasAlcohol & Caffeinated Drinks

Benefits of Yoga Exercises to Increase Height

Yoga, practiced diligently, is more than an exercise regimen; it’s a way to cultivate and maintain a healthy body and mind. Here are some of the many benefits of incorporating yoga into your daily routine to potentially enhance your height:

  • Improved Posture: Many yoga poses actively engage the core and back muscles, which are instrumental in maintaining an upright posture. A straight spine, not compressed by the weight of the body, can appear longer and more in line.
  • Enhanced Flexibility: Regular yoga practice introduces elasticity to the spine’s ligaments and muscles. A suppler spine is freer to expand and elongate, resulting in a more vertical, less compressed stature.
  • Core Strength: A strong core supports the spine, reducing the risks of misalignment. A stable and well-supported spine is less likely to curve, and therefore, looks taller.
  • Spine Alignment: The active emphasis on lengthening the spine in numerous yoga poses can promote straight, optimal alignment of the spinal column, which is crucial for a taller appearance.
  • Body Awareness: Yoga encourages mindfulness and self-awareness, including an awareness of your body’s alignment and posture. With consistent practice, you’ll find yourself naturally standing straighter and taller throughout the day.
  • Stress Reduction: Yoga’s emphasis on breathwork and meditation can mitigate the effects of stress, which often manifests in posture. By easing tension, your body can stand taller and more confidently.


For those who seek an experience that goes beyond the poses and into the depths of a yogic lifestyle, institutions such as Aatm Yogashala offer comprehensive programs like the 100-hour TTC or 200-hour TTC. These extended experiences dissect the yogic philosophy, anatomical principles, and alignment techniques that can further enhance one’s yoga practice and, potentially, contribute to height gains. It’s important to approach yoga with dedication and patience, understanding that changes in height are a secondary benefit of the practice compared to the overall health and well-being it fosters.

Yet, as many have attested and studies have suggested, yoga can indeed have a positive impact on how we stand, walk, and are perceived. Commit to these 20 yoga exercises, including “vertigo yoga exercise” and “Pretzel Yoga Pose“, listen to your body, and witness how a few mindful breaths and poses each day can lead to not just an extended stature but a revitalized image of self.

(FAQs) Yoga Exercises to Increase Height

Can yoga increase your height?

While there is no scientific evidence to conclusively prove that yoga can increase your height, it can contribute towards maximizing your growth potential by improving your posture, flexibility, and spine alignment. Regular yoga practice can make you appear taller by straightening your spine and elongating your body. However, factors like genetics play a crucial role in determining your height.

Can I grow 5 cm after 18?Yoga Exercises to Increase Height

Growing 5 cm after the age of 18 is unlikely for most people, as the growth plates in the bones typically close during the late teenage years, stopping further growth in height. However, engaging in activities like yoga can help improve your posture, potentially causing you to appear taller by elongating your spine and improving your overall body alignment.

How to increase 10 cm in height?

Increasing your height by 10 cm solely through external means like exercise or yoga is highly unlikely, especially after the growth plates have closed. However, maintaining a healthy diet, getting adequate sleep, and practicing yoga can help enhance your posture and flexibility, leading to a more upright stature that may make you appear taller.

How to increase height after 20 with yoga?

Improving height after 20 through yoga focuses on correcting postural issues, strengthening the core, and enhancing spine flexibility. While substantial height increases are improbable, yoga poses such as Tadasana (Mountain Pose), Bhujangasana (Cobra Pose), and Vrikshasana (Tree Pose) can help improve your posture and, potentially, your perceived height. Consistent practice can also contribute to your overall well-being, which can positively affect your appearance and how you carry yourself.


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