Yoga Poses for Increased Height

Yoga, an ancient practice with roots stretching back thousands of years, is not only beneficial for mental and physical health but also has been suggested to influence physical stature, particularly height. While genetics play a significant role in determining one's height, certain yoga poses are believed to help maximize an individual's potential by improving posture, flexibility, and spine health. This article delves into yoga poses that may aid in height increase, backed by scientific insights and expert opinions. 

Understanding Height Increase Through Yoga

Height is primarily determined by genetics, but environmental factors such as nutrition, exercise, and overall health can also have an impact. Yoga, with its emphasis on stretching, strength, and flexibility, can contribute to a more upright posture and potentially a slight increase in height by decompressing the spine and improving body alignment.

  • Scientific Perspective: A study highlighted by the National Center for Biotechnology Information suggests that yoga may affect the skeletal growth pattern among adolescents, indicating a complex relationship between yoga practice and physical development.
  • Expert Insights: Fitness experts and yoga practitioners often advocate for yoga as a beneficial practice for those looking to improve their posture and potentially increase their height, emphasizing the importance of consistent practice and proper technique.

Top Yoga Poses for Height Increase

Several yoga poses are specifically recommended for those looking to enhance their stature. These poses focus on stretching the spine, strengthening the back muscles, and improving overall body alignment.

  1. Tadasana (Mountain Pose): Tadasana is a fundamental yoga pose that involves standing straight and tall, which helps in stretching the entire body from head to toe, promoting good posture and flexibility.
  2. Bhujangasana (Cobra Pose): This pose strengthens the spinal muscles and promotes flexibility in the back, contributing to a better posture and potentially aiding in height increase.
  3. Ustrasana (Camel Pose): Ustrasana stretches the front body, including the chest and abdomen, while also extending the spine. This can help in improving posture and flexibility, factors that are crucial for height.
  4. Paschimottanasana (Seated Forward Bend): This pose stretches the spine, hamstrings, and shoulders. It helps in releasing tension in the back muscles and promotes spinal flexibility.
  5. Salamba Sarvangasana (Shoulder Stand): Known as the "Mother of all poses," this inversion pose exerts pressure on the spine in a reversed direction, which can aid in decompressing the spinal discs.

Practical Tips for Practicing Yoga for Height Increase

While practicing yoga poses can be beneficial, it's essential to approach this goal with realistic expectations and a focus on overall well-being.

  • Consistency is Key: Regular practice is crucial for seeing any benefits from yoga, including potential height increase. Aim for a consistent schedule, practicing several times a week.
  • Focus on Technique: Proper form and technique are vital to ensure the effectiveness of the poses and to prevent injury. Consider seeking guidance from a qualified yoga instructor.
  • Combine with a Healthy Lifestyle: Yoga alone may not significantly impact height. It's important to combine yoga practice with a balanced diet, adequate sleep, and other healthy lifestyle choices.
  • Be Patient and Realistic: Understand that while yoga can improve posture and flexibility, significant height increases after the end of the natural growth period are unlikely. Focus on the many other benefits yoga offers.

Potential Limitations and Considerations

While yoga offers numerous health benefits, it's important to approach the practice with a balanced perspective, especially regarding height increase.

  • Age Limitations: Most significant height increases occur during puberty. The potential for yoga to influence height is more pronounced in children and adolescents than in adults.
  • Individual Differences: Genetic factors largely determine height. Yoga may help maximize an individual's potential but cannot override genetic predispositions.
  • Scientific Evidence: While anecdotal evidence supports the benefits of yoga for height increase, scientific research on this specific topic is limited and sometimes mixed.

More detail on my 2 favourite yoga poses 

Bhujangasana (Cobra Pose), also known as the Cobra Pose, is a backbending asana in hatha yoga and modern yoga as exercise. Here is a description of the pose:

  1. Start by lying face down on the floor with your legs extended and the tops of your feet on the floor.
  2. Place your hands on the floor under your shoulders, with your elbows close to your body.
  3. Inhale and slowly lift your head, chest and abdomen off the floor, straightening your arms to raise your upper body.
  4. Keep your lower body on the floor, with your hips and legs relaxed.
  5. Gaze slightly upwards, keeping your neck in a neutral position.
  6. Hold the pose for a few breaths, then exhale and slowly lower back down to the starting position.

Tadasana, also known as Mountain Pose, is a foundational yoga pose that promotes balance, core strength, and groundedness. Here are some instructions on how to practice Tadasana:

  1. Starting Position:
    • Stand with your feet together or hip-width apart, parallel to each other.
    • Lift your toes, spread them wide, and place them back on the floor.
    • Ensure your weight is evenly balanced through the bottom of each foot.
  2. Alignment:
    • Pull up your knee caps, squeeze your thighs, and tuck the tailbone slightly under.
    • Align your hips directly over the ankles with straight legs (avoid locking the knees back).
    • Inhale and lift out of the waist, lengthening the spine with the crown of the head reaching towards the ceiling.
  3. Upper Body:
    • Exhale and drop your shoulders down and back while reaching your fingertips towards the floor.
    • Press the chest/sternum forward gently as you reach out through your fingers.
    • Inhale and raise your arms up to shoulder height in a H position, palms facing each other.
  4. Hold and Release:
    • Breathe deeply and hold the pose for 4-8 breaths.
    • To release, exhale and bring your arms down to your sides or bring the palms together in front of your chest.
  5. Additional Tips:
    • Avoid common mistakes like leaning forward or back, rounding shoulders, or not keeping feet firmly planted.
    • Focus on keeping hips above ankles, distributing weight evenly through feet, aligning shoulders with hips, and keeping a neutral lower back



  • Netmeds: "Bothered With Short Height? 5 Super-Effective Yoga Postures To Become Taller Naturally"
  • NCBI: "Differences in skeletal growth pattern of yoga practising adolescent girls"
  • Burnlab: "5 Effective Yoga Asanas To Increase Height Fast"
  • Hindustan Times: "Yoga for increasing height: 5 most effective exercises to grow taller"