10 Key Yoga Poses To Grow Tall!


Our height shouldn’t matter much, but the reality is that an extra couple of inches can have a major impact on how we will be perceived by others.

Yoga is a truly powerful art that can be learned with enough practice over the course of a few weeks, and it can have amazing benefits for your health and, more importantly, your height.

In fact, practicing yoga daily can increase our height by stretching ligaments and muscles, improving posture and flexibility, and achieving greater spinal decompression. It improves joint mobility and prevents cartilage from breaking down, among many other benefits.

Let us show you how you can take advantage of this form of exercise.

Basic Principles of Yoga

You must familiarize yourself with the basic principles that Yoga teaches to know what it is really about.

The first principle is about choosing the right time and place to do Yoga . This will give your mind and body the relaxation necessary for the session to be successful. A quiet and secluded place would be ideal, an area with fresh air where you can focus.

The perfect time to do yoga would be early in the morning on an empty stomach or at least four hours after a large meal.

The second principle involves correct breathing . This means that we must learn to breathe properly while doing the forms and poses, the right time to inhale and the right time to exhale.

The third principle is to perform the correct exercises to increase our height. One of the best things about Yoga is that it can be used for many purposes, there are yoga exercises to lose weight, to reduce pain, and many other goals.

Meditation and application in everyday life would be the fourth principle. We need to de-stress our mind and body and achieve inner peace through the constant practice of meditation.

Another thing to clarify is that Yoga is not exclusive at all, you can start it “wherever you are”, without knowing too much about it and apply the exercises and postures little by little, however, it can cost a little at the beginning, but it will get better over time.

TIP: You should feel as comfortable as possible, so wearing the right outfit and yoga mat for support would help with that.

Relaxation Techniques

To carry out the poses correctly, the best thing to do is to relax just before starting each session. Here are some of the best relaxation techniques to help you with that:

Legs On The Wall

Lie down with your back straight and your legs fully stretched out on the wall. This can also be done with a pillow on the lower back. Hold this position for 10-15 minutes. This pose can help your mind and body relax and be calm by allowing blood to flow easily and slowing your heart rate.

Shoemaker pose

This is done by lying on your back with or without a pillow underneath. Then you can bend your knees to the side and make your heels touch firmly. Let your arms drop relaxed to the sides. This relaxation technique is effective as it provides better oxygen access to the body .

How does it affect our height?

The practice of yoga has a positive effect on our entire body. Improves flexibility through stretching the ligaments and muscles, bringing them to their maximum capacity.

It also affects our posture by correcting movements and poses that position the spine and neck in the correct way. Everything that affects our height for the better.

Decompression of your spine and neck affects your height by adding a few inches through the space gained between the discs and the growth plates that lie within your back. By correcting your posture doing Yoga you will also gain a lot of height.

Increasing blood flow and applying the proper breathing technique to fill the body with oxygen during the session makes every part of your body work effectively to make you grow.

Practicing daily does not affect your joints and prevents wear and tear. Another important part of growth.

10 Yoga Poses That Increase Height and Improve Posture

Turtle Pose (Kurmasana)

This pose stretches and increases flexibility in the upper thighs and groin. The turtle also increases flexibility in the knees and hips and releases tension in the back, shoulders, and neck.

  • Sit up straight, spine comfortably extended. Roll your shoulders down and away from your ears.
  • Inhale and bend both legs. Spread your legs more than the distance between your hips. Exhale and allow your knees to drop to the floor without straining, straining, or bouncing. Allow your groin muscles to gradually open up. For a more challenging stretch, bring the soles of your feet together, if comfortable.
  • Pass the right arm across the floor under the right thigh of the calf, followed by the left arm under the left thigh of the calf. Palms resting on the floor.
  • Bend your upper body forward, rounding your back. Let your head hang heavily, chin to chest. If it’s comfortable, let your forearms rest on the floor.
  • Take a deep breath into the stretch. See if your groin muscles loosen a little more with each exhale.
  • Hold for 10 to 12 seconds.
  • To release, inhale and bend your knees, bringing your arms out in front. Press your palms against the floor and run your hands up your inner thighs to help lengthen your spine.

Child’s Pose (Garbhasana)

This rejuvenating pose fully relaxes the back and neck and stretches the spine. It’s a nice contrast to certain back routines.

  • Kneel with your buttocks on or near your heels and with your legs slightly apart.
  • Bend your hips forward and down, bending your upper body toward your thighs. The forehead rests on the floor or on a folded blanket or towel.
  • Place your arms on the floor next to your legs, palms up. If you want, you can also extend your arms on the floor in front of you, with your palms facing down and your elbows relaxed.
  • Let your shoulders hang around.
  • Take a deep breath and relax.
  • Stay in the pose for 1 to 2 minutes. (You can do it for less time if you don’t feel comfortable)
  • Raise your upper body and return to a kneeling position.

The Bridge (Setu Bandhasana)

This posture actually translates precisely as “building a bridge.”

This pose increases flexibility in your back as you stretch and relieves tension on your neck and shoulders, helping with a slight increase in height. It also strengthens the muscles of the legs and glutes and opens the chest.

bridge pose yoga

Look closely at the starting position, lie on your back with both knees bent and arms at your sides with palms down. You will then begin by taking a breath and slowly lifting your lower and, if possible, upper back. Lift only as far as is comfortable. As the following picture:

Bring your shoulder blades together and interlock your fingers under your raised buttocks. Hold as long as possible and then exhale and release lowering your spine to the ground one vertebra at a time. Relax.

Rotation of the Spine (Matsyendrasana)

As you do this pose, try to get a feel for your spine rotating on its own axis. This pose stretches the spine and connects the nerves and helps reduce stiffness in the neck.

Sit with your spine extended. Bend your left leg; cross the right foot over the left thigh at the midpoint.

Inhale; bring your left arm around the outside of your right knee. Grab your knee as you exhale; use your left arm to apply pressure by pressing against your leg and rotate your upper body to the right. Keep your shoulders level. Place your right palm on the floor near your buttocks. Turn your head to the right and look over your right shoulder.

With each inhale, create an extension in your spine. Wait at least a minute or so . Release and return to center, then repeat on the left side.

Twist Stretch (Uttanasana)

In addition to the benefits of a basic stretch that uses the force of gravity and the weight of the body to its advantage, this pose provides an additional stretch to the arms, shoulders, and muscles along the sides of the body.

  • Stand with your feet 12 inches apart, with your knees slightly bent. The arms are by your side.
  • Inhale. Exhale and bring your chin to your chest.
  • Let your upper body hang loosely like a rag doll. This is what is known as the forward bend pose, it is a great posture for the spine and legs that extends and releases tension from the neck, among other benefits. But let’s take it a little further to maximize its potential for height growth.
  • Bring both hands to the outside of the right ankle. Feel a slight twist in your spine. Repeat on the left.
  • Come out of the pose being careful to slowly unroll your spine so your head comes out last. You can put your hands on your
    shins, knees or thighs, depending on what is most comfortable for you.

Cobra Pose  (Bhujangasana) 

As you enter this energizing pose, imagine a cobra as it rises and prepares to attack. This pose tones the back, kidneys and buttocks as it expands the rib cage, chest and abdomen and firms the neck and throat. It also replenishes the lower back and pelvis with a new supply of blood and increases circulation.

  • Lie face down with your forehead on the mat. Your feet are comfortably close, with your toes pointing.
  • Place your hands under your shoulders, palms down, and your elbows tucked to the side of your body.
  • Engage your abdominal muscles and feel the wrinkles in your hip press into the floor.

  • Engage your abdominal muscles and press both palms into the floor, slowly lifting your forehead, nose, chin, shoulders, and chest off the floor. The shoulders are down and away from the ears. Keep your elbows bent at an angle of 45 ° or less. Your belly button remains on the floor.
  • Lengthen your neck and look forward. Hold 3 to 5 breaths.
  • Your upper body remains elevated.
  • Exhale and slowly begin to lower your body from the waist, chest, chin, nose, and forehead.
  • Pause and repeat a few times.

TIP: As you get more and more comfortable with this technique, you can stretch a little more with your abdominal muscles and stretch your arms while lifting your upper body, as much as possible.

Half easel (Ardha Sarvangasana)

It improves blood flow to the brain, nourishes the complexion, and stimulates the thyroid and parathyroid glands located in the neck, which control metabolism. All of these are key factors in promoting growth.


Do not do this pose if you are menstruating or pregnant, have thyroid problems, high blood pressure, or glaucoma.

  • Lie on your back with your legs extended on the floor, your arms at your sides, your palms facing down, and your head on the floor.
  • Bend your legs. Inhale and bring your knees towards your chest. Exhale and tighten your abdominal muscles. Inhale and roll your hips over your shoulders.
  • Bend your elbows and use your hands to support your back on your hips. Let your hips rest in your hands.

  • Spread your legs over your head at a comfortable angle, not straight up. As you can see in the image above.
  • Hold this position for 15 to 30 seconds, at least.
  • Release by bending your legs and slowly rolling down. Use your abdominal muscles to do this in a slow and peaceful way. Don’t drop your legs. Control your movement.

Seated Stretch (Paschimottanasana)

This pose provides an intense stretch to the entire back and hamstrings as it increases flexibility in the spine and hips. It also improves height gain and decompresses your spinal discs.

Sit as shown in the image above and start by leaning forward a bit. Bend your knees and, as you inhale, stretch and hold your shin, ankle, or the balls of your feet. Exhale and begin to straighten your legs, bringing your upper body towards your thighs. Your back is straight and your spine lengthens. The knees remain slightly bent.

Breathe rhythmically. Do not exert yourself. Hold 5 to 10 breaths.

The Frog  (Manduka Asana)  

This pose gives an intense stretch to the upper thigh muscles and helps increase the range of motion in the hip joints. It will help you improve your posture while walking and sitting. Both of these benefits can have a positive effect on your overall height.

  • Begin in “table position,” with your knees under your hips and your arms under your shoulders.
  • Lower your arms so that your forearms rest on the floor. Make soft fists with your hands.
  • Spread your knees slightly more than hip width apart.
  • Gently and slowly, try to bring your buttocks towards your feet. You can’t go very far; stretch only to your tolerance point. Keep your lower back parallel to the floor.
  • Rock your hips forward so your upper body is closer to the floor. The weight of your body should be on your forearms. Hold for a few moments.
  • When you feel ready, release by bringing your upper body forward and your knees closer together. Return to table position.

Downward Dog (Adho Mukhasana)

This energizing pose aligns the spine, releases tension in the shoulders, and strengthens the arms and legs. Stretches and lengthens the hamstrings and Achilles tendons, as well as increasing the flexibility of the ankles.

Begin in a tabletop position. Exactly as you see in the image above.

Inhale; put your fingers under. Exhale; straighten (but don’t lock) your legs. Initially, keep your knees slightly bent to help extend your spine. Push your palms down on the floor. Press your chest towards your thighs and shins. Breathe deeply as you hold the pose for 20 to 30 seconds . The heels may be off the floor.


Regular yoga practice can increase your height and help you grow taller if you commit to the process and apply the principles. Be consistent and patient, it will take time to see results.

This powerful art can prove to be very effective in improving your health and adding a few inches of height if the steps outlined are followed.

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