Top 9 Yoga Poses for Increasing Height

Yoga poses for increasing height focuses on stretching and strengthening the body to improve posture and stimulate the release of growth hormones. These poses help in stretching the back and leg muscles by elongating the spine and improving posture which can contribute to an increasing  height. While genetics and other factors play a significant role in determining one’s height the yoga can help in maximizing one’s potential height by promoting overall body development and also improving posture.

Top 9 Yoga Poses For Increasing Height:

Top 9 Yoga Poses for Increasing Height
Top 9 Yoga Poses for Increasing Height

1_Mountain Pose:

Mountain Pose also known as Tadasana is a foundational yoga pose that is commonly used at the beginning of a yoga practice and is the foundation for most standing asanas. It is a basic standing pose that promotes balance and core strength and it is also very useful for increasing height.

How to Practice Mountain Pose:
  •  Stand with your feet together or hip-width apart.
  • Lift up the toes and  spread them wide and place them back on the floor.
  • Feel your weight evenly balanced through the bottom of each foot by not leaning forward or back.
  • Lift up through the crown of your head by lengthening your spine and engage your abdominal muscles.
  • Relax your shoulders and arms by your sides with your palms facing forward.
Benefits of Mountain Pose:
  • Mountain Pose helps you find alignment by stacking your shoulders, hips, knees and ankles by promoting good posture and body awareness.
  • The pose engages your leg muscles, abdominal muscles and core by leading to increased strength and stability.
  • Mountain Pose helps improve balance and poise which can be beneficial for daily activities and other yoga poses.
  • .Regular practice of Mountain Pose is known to stimulate the Muladhara Chakra which balances the functions of your large intestines and adrenals.
  • The pose strengthens the tendons and ligaments of the feet by helping to reduce the effects of flat feet.

2_Tree Pose:

Tree Pose also known as Vrksasana is a balancing asana that challenges your balance and stability while also strengthening your legs, glutes, core and back. It is also important for increasing height.

 How to Practice Tree Pose:
  • Begin in Mountain Pose  with your feet hip-width apart and your arms at your sides.
  • Shift your weight onto your left leg and ground through the four corners of your left foot
  • Bend your right knee and reach down with your right hand and clasp your ankle.
  • Bend your right knee and place your right foot on the inside of your left leg that is either above or below your knee joint with your knee pointing out to the side.
  •  Press your foot against your inner thigh and your inner thigh back into your foot.
  • Keep your core muscles engaged and firm your left hip, lengthen your spine, soften your shoulders and tuck your chin slightly in and back.
  • Bring your hands in front of your heart in prayer position or lift your arms up to the ceiling. Hands can remain shoulder-width apart.
  • Stay in this pose for 30 seconds to 1 minute by maintaining your balance and focus.
  • Lower your leg and arms down as you exhale and take a moment in Tadasana.
  • Repeat the pose on the other side by placing your left foot on the inside of your right leg.
Benefits of Tree Pose:
  • Tree Pose helps improve balance and coordination by making it easier to perform other standing poses.
  • Tree Pose strengthens the legs, ankles and spine by helping to improve the overall stability and posture.
  • Practicing Tree Pose can help open the hips by promoting flexibility and mobility in the hip joints.
  • Tree Pose requires focus and concentration which can help improve mental clarity and mindfulness.
  • Tree Pose can also help you stretch and strengthen the ligaments and tendons in the feet as well as gently stretch the entire thigh and buttocks on the lifted leg.

3_Standing Forward Bend:

Standing Forward Bend also known as Uttanasana is a calming posture that lengthens the hamstrings and activates the inner legs. It is important for increasing height.
How to Practice Standing Forward Bend:
  • To perform the pose begin in Tadasana (Mountain Pose) with your feet together.
  • Then bring your hands to your hips and inhale deeply.
  • On an exhalation move from the hips to fold your torso over your legs by keeping the spine extending as you move.
  • Place your fingertips or hands on the floor in front of you or next to your feet.
  • Inhale and bring the gaze forward by extending your chest to lengthen your spine.
  • Exhale and lift the kneecaps but don’t hyperextend the knees by staying long through the neck and reaching the crown of your head toward the floor.
  • To come out of the pose inhale and rise up into Tadasana by keeping the tailbone heavy and the spine long.
Benefits of Standing Forward Bend:
  •  Improved body awareness, balance and flexibility along the back body.
  • It can also help manage stress by activating the relaxation response and deactivating the stress response.
  • Additionally the pose stretches the back, shoulders, buttocks, hamstrings, calf muscles and the soles of the feet.

4_Straight Seated Forward Fold:

Straight Seated Forward Bend also known as Paschimottanasana is a calming and stretching yoga pose that targets the back body, spine, hamstrings and calves. It also stimulates the internal organs and prepares the body for meditation. It is useful for increasing height.

How to Practice Straight Seated Forward Fold:
  • Sit with your legs straight in front of you either with your feet together or hip-width apart.
  • Inhale and sit tall by lengthening your spine.
  • Exhale and hinge at your hips to lean forward by keeping your spine as long as possible.
  • Lengthen your spine as you inhale.
  • Fold forward hinging from the hips as you exhale without folding deeper than you can with a straight back.
  • Keep length in the front of your body by moving from your belly through your ribcage, chest and then your forehead towards your legs.
  • Let your arms slide down along the floor and if your hands reach your feet. Wrap your first two fingers and thumbs around your big toes. Bend your elbows by keeping them lifting away from the floor out to the sides and keep your shoulders away from the ears.
  • If you can’t hold your feet loop a strap around the soles of the feet by holding the strap with both hands and keep your arms straight.
Benefits of Straight Seated Forward Fold:
  • Stretching the back body (spine, hamstrings, calves).
  • Calming the mind and preparing you for meditation.
  • Stimulating the internal organs.

5_Downward Facing Dog:

Downward Facing Dog also known as Adho Mukha Svanasana is a fundamental yoga pose that offers stretching and strengthening for the entire body. It is commonly practiced as part of a flowing sequence of poses especially in Surya Namaskar. It is important for increasing height.

How to Practice Downward Facing Dog:
  • Start on your hands and knees with your hands slightly in front of your shoulders. Spread your fingers wide and press down through your knuckles.
  • Tuck your toes under and exhale as you lift your knees off the mat by reaching your sit bones toward the ceiling.
Benefits of Downward Facing Dog:
  •  Stretching and strengthening the entire body.
  • Building full-body strength and flexibility and promoting a sense of alertness and relaxation.
  •  It is a versatile pose that can be adapted to different levels of practice and can be part of a dynamic yoga flow or a standalone posture for stretching and strengthening.

6_Wheel Pose:

Wheel Pose also known as the Chakrasana or Urdhva Dhanurasana is an intermediate-to-advanced back-bending posture in yoga that engages the entire body. It is also very useful in increasing height.

How to Practice Wheel Pose:
  • Start in the Fish Pose by lying on your back with your legs extended and your arms resting alongside your body.
  • From the Fish Pose and extend your arms forward with palms touching in prayer position and lift your legs by engaging your toes.
  • The gaze can also be directed either up toward the sky or to the back.
  • Hold the pose for a few breaths by maintaining engagement in the entire body.
  • To release gently lower your legs and return to the starting position.
Benefits of Wheel Pose:
  •  Wheel Pose stimulates the breath, opens the chest and shoulders and improves spinal flexibility which can lead to improved core strength and potentially better blood glucose levels and adrenal function.
  •  This pose strengthens and lengthens the vertebrae by increasing elasticity and flexibility of the spine, which is beneficial for maintaining a healthy and youthful spine.
  • Wheel Pose strengthens the arms, wrists, abdomen, legs, shoulders and chest by leading to toned muscles and improved overall body strength.
  •  It stretches the chest and lungs by allowing increased amounts of oxygen into the rib cage which can aid in respiration and potentially offer therapeutic effects for individuals with asthma.
  • Practicing Wheel Pose can energize you physically and mentally by helping to counteract stress and anxiety and making you feel more alive and strong.
  • Wheel Pose is a heart-opening backbend that can help heal emotional wounds and allow for vulnerability and new opportunities for love.
  • It loosens  the tight hips leading to increased hip flexibility which is beneficial for overall mobility and comfort.

7_Extended Triangle Pose:

Extended Triangle Pose also known as Utthita Trikonasana is a fundamental standing yoga pose that offers various physical and also mental benefits for increasing height.

How to Practice Extended Triangle Pose:
  • Stand with your feet about a leg distance apart.
  • Turn your right foot out and turn your left toes in about 45 degrees.
  • Engage your legs by lengthening through both sides of the waist and lift your arms parallel to the floor.
  • Inhale as you reach to the right by extending your body over your right leg and exhale as you bring your right arm down by placing your hand on the leg, or the floor.
  • Rotate your ribs towards the ceiling and point the left arm straight up to the ceiling.
  • Lengthen through the sides of the neck by keeping your neck in line with your spine.
Benefits of Extended Triangle Pose:
  • Strengthens the legs and back by stretching inner thighs, hamstrings, calves, spine, shoulders and chest as well as opening the hips.
  • It also energizes, balances, improves focus and stimulates abdominal organs.

8/9_Cat Cow Pose:

Cat Cow Pose also known as Chakravakasana is a gentle yoga flow between two poses that warms the body and also brings the flexibility to the spine. It is often used as a warm-up sequence and is beneficial for stretching the back torso and neck by stimulating and strengthening the abdominal organs and opening the chest which is very useful in increasing height.

How to Practice Cat/Cow Pose:
  • Begin on your hands and knees in a tabletop position with your wrists directly under your shoulders and your knees under your hips.
  • Inhale and lift your tailbone and head towards the ceiling by arching your back and moving into Cow Pose.
  • Exhale and round your spine by tucking your chin to your chest and moving into Cat Pose.
  • Repeat the flow by moving between Cow and Cat Pose with each inhale and exhale.
Benefits of Cat/Cow Pose:
  • The synchronized breath movement of Cat-Cow Pose is said to improve posture and balance by making it ideal for those with back pain.
  • The pose strengthens and stretches the spine, neck, hips, abdomen and back by increasing coordination and flexibility.
  • Coordinating the movement with breathing relieves stress, calms the mind and increases emotional balance.
  • Cat-Cow Pose softly stimulates and strengthens the abdominal organs by encouraging slow and deep breathing.
  • The pose is known to help relieve stress from the female reproductive system and menstrual cramp.
  • Synchronizing breathing with movement in this pose focuses the mind and increases emotional balance.


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