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10 Best Yoga And Stretching Exercises To Increase Height Naturally

Many things are possible with yoga, and nowadays, almost everyone has included yoga in their lives. People perform yoga and exercise to reduce obesity and stress. But do you know that yoga and exercise can also help you significantly increase height? Hence, if you want to be tall naturally, that is also possible. Yes, now you can adopt the path of yoga and stretching exercise to increase height.

Every person gets height according to their growth and genes. From child to elder, everyone strives for a good height. Having a good and tall height can be beneficial for you in several ways. Thus, you would want to get tall too. In such a situation, if you also want to increase your height naturally at home, then try out the following yoga poses and stretching exercises to increase height.

Let’s start with yogas :

Yoga to increase height

1. Tadasana (Mountain Pose)

Tadasana (Mountain Pose)

Tadasana is also called homeostasis. Tadasana is a fundamental asana of yoga as it is the basis of many asanas. Through this asana, you can increase your height naturally at home. You can perform this yoga pose to increase your height. However, it would take some time and patience.

  • Steps to follow

  1. Stand on your toes sticking together or leave 10 cm between them, and keep the arms by the side.
  2. Stabilize your body and distribute the body weight equally on both feet.
  3. Raise your arms above your head.  Interlace the fingers and keep the palms facing upwards.
  4. Place the eye vaccine at a point on the wall slightly above the level of the head.  Keep your eyes fixed on this point during the exercise.
  5. Pull and stretch your arms, shoulders, and chest upwards. Come to the toes so that both the heels are raised.
  6. Without balance and without moving the legs, stretch your whole body from top to bottom.
  7. Keep breathing. Stay in this position for some seconds.
  8. Initially, you would find it difficult to maintain balance, but it will become easier with practice.
  9. To get back to normal position from this asana, do all the steps in reverse order. This is a circle.
  10. Rest a few seconds before the next cycle—practice 5 to 10 cycles.
  • Benefits

  1. Increases height
  2. It helps to develops physical and mental balance.
  3. Improves body posture
  4. Strengthens thighs, knees, and ankles
  5. Tones the abdomen and buttocks
  6. Removes spinal cord’s disorders
  7. Provides relief from sciatica
  8. Helps with flat feet

2. Bhujangasana (Cobra Pose)

Bhujangasana (cobra pose)

Bhujangasana is also known as Cobra Asana or Snake Pose. Your body would form a snake’s shape in this pose. This asana can be done by lying on the ground and bending the back. The head is in the position of the raised hood of the snake. Thus, if you want to grow your height naturally, this is one of the best yoga poses to increase height.

  • Steps to follow

  1. Lie on the ground on your stomach.  Keep both your palms near the thighs towards the ground.  Make your ankles keep touching each other.
  2. Bring both your hands equal to the shoulder. Make both the palms towards the floor.
  3. Put your body weight on your palms. Then breathe in and lift your head and pull it towards the back.  
  4. Pull your head backward and also take your chest forward. Pull your head like a snake’s hood. Your shoulders should be away from the ears.
  5. Keep the body in this position for about 15 to 30 seconds and keep the speed of breathing normally.  Feel your stomach pressing towards the floor. After continuous practice, you can do this asana for 2 minutes.
  6. To release, bring your hands back to the side slowly. Rest your head on the floor.  Keep your hands under your head. After that, slowly turn your head to one side and breathe slowly for two minutes.
  • Benefits

  1. Increases height
  2. May increase the strength and flexibility of the spine.
  3. The working capacity of all the organs present in the lower abdomen can increase.
  4. Problems of the digestive system, urinary tract are removed, and sexual power can increase.
  5. It improves metabolism and may help in weight loss.
  6. The lower back can be made stronger.

3. Chakrasana (The Wheel Pose)


Many yoga poses are there to increase height naturally, and Chakrasana is one of them. This position is one of the most effective yoga asanas to increase height properly. Chakrasana is made up of two words. “Chakra” means wheel, “asana” means yoga pose. In the posture of this asana, the body looks like a wheel.

  • Steps to follow

  1. Lie down on your back.
  2. Bend the knees. Keep your feet at a distance of 10 -12 inches while touching the heels with the buttocks.
  3. Raise the arm and bend the elbows.
  4. Place the palms above the shoulders near the head.
  5. Breathe in and then lift the torso and bend the back.
  6. Leave your head hanging slowly and stretch the arms and legs as far as possible.
  7. Breathe in slowly and exhale slowly.
  8. Maintain this posture as long as possible.
  9. Get back to your initial position by lowering your body so that the head remains on the ground. Bring the rest of the body down.
  10. In this way, you have to do four to five cycles.
  • Benefits

  1. Increases height
  2. It helps in reducing belly fat, slimming the waist, and widening your chest.
  3. It prevents aging and helps in enhancing skins’ beauty.
  4. Good for strong shoulder and spine
  5. Enhanced the health of your heart and better digestion
  6. For body energy

4. Paschimottanasana (Seated Forward Bend)

Paschimottanasana (seated forward bend)

A popular yoga asana that helps increase height naturally is paschimottanasana, one of the best out of all. The word Paschimottanasana is originated from the Sanskrit root words “Paschim,” which means “back” or “west direction,” “utana,” which means “intense stretch,” and asana meaning “way to sit.”

  • Steps to follow

  1. First, sit on the floor by spreading both legs outwards.
  2. The toes should be forward and together.
  3. Then, inhale, raise your arms and bend to tilt the body forward.
  4. Exhale while bending forward.
  5. Both your hands should touch the soles of the feet and the nose to the knees.
  6. Do this for 5 seconds. Gradually try staying in the pose for as long as you are comfortable.
  7. Inhale and come back to the original position.
  8. This is around. In the beginning, do it twice.
  • Benefits

  1. Increase height
  2. This asana can calm your mind and even relieves stress.
  3. By doing this, the shoulders and spine get a good stretch.
  4. Practicing this asana regularly improves digestion.
  5. It helps in reducing anxiety, headache, and fatigue.
  6. This asana can cure high blood pressure, insomnia, infertility, and sinusitis.
  7. Useful for increasing appetite and reducing obesity (especially abdominal fat).

5. Sarvangasana


Sarvangasana is an exercise that helps stretch your entire body, and that is why it is named Sarva-Anga-Asana = Sarvangasana. Doing this asana will always be healthy, and there will be no kind of diseases you have to face.

  • Steps to follow

  1. First, lie flat on your back. Along with that, keep your hands straight on the floor beside your back.
  2. When you are breathing in, lift both the legs and bring them in “Ardha-Halasana.”
  3. Support your back with both hands by keeping the elbows on the ground.  Then take 1-2 breaths in and out in this posture and ensure that your balance is correct.
  4. Then, lift your torso and other legs and make them in a straight line. Keep an eye on the nose. If you find problems in maintaining balance, you can also keep the vision on the navel.
  5. Stay in this position for 60-300 seconds according to your ability, and then slowly come down.  Take a short time in the beginning (30 seconds is also enough) and gradually increase the time.
  • Benefits

  1. Increase height
  2. Causes strain in the shoulders and neck.
  3. Sarvangasana balances the thyroid and hypothalamus glands.
  4. Strengthens the cardiovascular and respiratory systems.
  5. Sarvangasana positively affects the digestive organs, which gives relief in constipation.
  6. In this posture, wrinkles are reduced due to increased blood flow to the face.
  7. By doing Sarvangasana, the stress of the mind is reduced, which leads to better sleep.

Now, let's discuss some stretching exercises to increase height.

1. Hanging Exercise


Gravity affects height. If you hang, it compresses the joints and spines, which will help lengthen the soft bone.

Hanging on a vertical bar can be the best way to increase height naturally at home. Hanging can put the weight of the lower part of your torso on the spine, and it reduces the strain. It can help increase the height by 1 to 2 inches, but this does not happen immediately.

Stretches to increase height plays an important role in increasing the height. Hanging exercise is one of the best stretching exercises.

  • How to do it?

To do these exercises, you have to hang at such a height that your feet do not touch the ground, using a rod or barbell. Bend your knees slightly while hanging. Hang for as long as you can. Take a gap of 30-40 seconds between rounds.

  • Benefits

Hanging exercises introduce correct posture as it decomposes the spine. Your back’s stiffness improves as well as your grip strength and overall core stability.

2. Side Stretch

Side stretch

Side stretches help lengthen the muscles. Thus, it is considered an effective exercise to increase height. For increasing height, these exercises increase and strengthen the intercostal muscles. Thus these are the best stretches to increase height.

When doing the side stretch, make sure that you pull the muscles up from the lower back and feel the stretch up to your shoulder height.

  • How to do it?

To do this stretching exercise, stand up straight and clasp your arms extended over your head. Turn the upper body to the right and hold it for 20 seconds.

After that, come to the starting position and then stretch on the left side. Do 3 sets of 20-30 reps similarly.

  • Benefits

This exercise strengthens the muscles of your arms, back, and chest. All those areas are important to increase your height. It reduces stiffness in your body, strengthens your arm muscles.

3. Jump Rope

Jump rope

A rope jump can help you in burning the fat of the whole body. It can also be helpful to increase height. By jumping rope daily for 15-20 minutes, it can burn 250-300 calories.

Spot jumping and rope skipping can also enhance human growth. It is why we keep it in the basic exercise. Do rope jumps daily, which can help you better. Stretching exercises for height can help you in very manners.

You can also do rope jumps in some advanced way, like

  1. Criss-cross
  2. High Knees
  3. Two-by-two
  4. One Foot Jumps
  5. Alternate Movements
  • Benefits

Skipping is a fun stretching that affects your calves and activates the quadriceps, glutes, and hamstrings.

4. Swimming


Stretching exercises to increase height helps you to achieve your height goal. Swimming is a healthy and playful exercise. It helps to make you overall healthy. It is a whole-body exercise that works on all the muscles of your body.

Stretching during Swimming strengthens the spine and promotes length.  You can move forward in the direction of increasing the height by swimming daily.

  • Benefits

  1. It relieves stress, refreshes your body and brain, which helps to reduce your mental stress.
  2. Controlled obesity
  3. Flexibility comes in the body.
  4. lower risk of heart disease

5. Pelvic Shift

Pelvic shift

Pelvic shifts are a good exercise for height growth. Let us tell you that due to continuous sitting, the speed of increasing our height is affected. Sitting for a long time leads to an imbalance in the spinal cord and muscles related to the changing shape. Pelvic shift exercises are considered the best among home remedies to increase height. This type of exercise for growing taller will help you very much.

  • How to do it?

  1. Lie down on your shoulders by laying a mat on the floor.
  2. Now collect your palms by spreading them downwards.
  3. Bend your knees and pull the legs in the direction of the buttocks.
  4. Tuck your buttocks and stay on your feet for at least 30-35 seconds.
  • Benefits

  1. Increases height
  2. Treat gestational diabetes
  3. Improve your sleep
  4. Strengthen glutes, lower back, abs, etc.
  5. Improve posture
  6. Reduce lower back pain


We have discussed yoga and exercises to increase height which will be very helpful for you to grow taller. Nowadays, people look for ways through which they can increase their height naturally. One of the most beneficial ways is to perform some popular yoga asanas and stretching exercises. Although they will take time, you will eventually see great results. Moreover, every stretching exercise to increase height is very easy and can give you accurate results if you perform it and some yoga asanas. I hope this blog will be helpful to you in increasing your height naturally.

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