Do you want to grow taller? Having a good height has a lot of physical advantages and also boosts self-confidence. Sadly, puberty doesn't favour every one of us with naturally tall and impressive height.

Increasing one's height after crossing the age of 20-25 might be difficult but it is not impossible. Since centuries ago, yoga asanas have been used to naturally cure many ailments in the body.

You might be sceptical about the efficiency of yoga asanas for increasing height but actually, there is a good reason behind this. Yoga asanas stretch the muscles in your body and make you a tad bit taller, also helping your mind to relax.

girl stretching before exercise

When practised regularly, yoga asanas can correct your posture, realign your spinal cord and increase your body's flexibility. Yoga asanas can boost your height and improve your overall physical appearance. 

Along with practising yoga asanas consistently, make sure to eat healthy food, drink enough water and expose your body to the sunlight sometimes. Calcium-rich foods are especially beneficial for increasing height. 

The ideal time for sunbathing is during the early morning (before 10 AM) and during the late afternoon (after 3 PM).

Let's take a look at the best yoga asanas for increasing height:

Top 10 Yoga Asanas For Increasing Height

Yoga asanas are most effective when they are practised early in the morning and preferably after a bowel movement when the stomach is empty.

Yoga Asanas For Increasing Height            

1. Surya Namaskaras- Sun Salutations

The Surya Namaskara is a series of 12 graceful postulations performed in honour of the Sun. 

The 12 poses have to be done in sequence without any breaks in between. Surya Namaskara is ideally done facing towards the Sun during the sunrise or sunset.

How To Do:

1. Stand straight with your neck, waist and feet aligned. Inhale and bring your hands in front of your chest in the prayer/namaste pose. Exhale gently. This is the Pranamasana.

2. Inhale, stretch your arms upwards and bend your upper body backwards. Don't strain your neck. Keep your legs straight. This is the Hastauttanasana.

3. Exhale, bend forwards and touch the ground with your palms. Your fingers should be pointing towards your feet and touching your toes. This is the Padahastasana.

4. Breathe in, stretch your left foot backwards and rest your left knee on the floor. Arch backwards from the waist. Lift your chin up and look up at the sky. This pose is the Ashwa Sanchalanasana.

5. While still holding your breath, stretch your right leg backwards too. Lower your head and raise your middle section upwards. Balance your weight on your hands and toes. This is the Parvatasana.

6.  Exhale and lower your knees and chest to the ground. Your hips should still be raised and your toes should be pointing inwards. This is the Ashtanga Namaskar.

7. Inhale, lower your hips and point your toes outward. Bend your upper body backwards. Your neck should be tilted back and your face should be turned up towards the sky. This is the Bhujangasana.

8. Exhale, and raise your hips upwards again to form an ‘inverted V’ shape. Your feet and palms should be flat against the ground. This is the Parvatasana, a repetition of step 5. 

9. Inhale and bring your folded left knee forward, between your hands. Your other knee should be stretched on the floor. Look up towards the sky. This is the Ashwa Sanchalanasana, a repetition of step 4.

10. Exhale and bring your right leg forward too. Stand up, bend your upper body forward and touch the ground with your palms. This is the Padahastasana, a repetition of step 3.

11. Inhale, stretch your arms upwards and bend your upper body slightly backwards. Don't strain your neck. Keep your legs straight. This is the Hastauttanasana, a repetition of step 2.

12. Exhale and stand erect like your starting position and relax your body. Bring your arms in front of you and repeat the prayer pose once more. This is Pranamasana, a repetition of step 1.


  • Increases the height.
  • Strengthens the joints and muscles.
  • Increases blood flow and circulation in the body.
  • Improves the body's flexibility.
  • Naturally detoxifies the body and mind.
  • Stimulates the body to release essential hormones.
  • Provides head to toe workout for the whole body.
  • Keeps the organ systems healthy.

2. Chakrasana- The Wheel Pose

How To Do:

1. Lie on your back with your knees bent and your feet close to your buttocks.

2. Make sure that your feet are parallel and hip-width apart.

3. Fold your elbows and bring your palms underneath your shoulders.

4. Make sure that your fingertips are pointing towards your feet.

5. Inhale and press against the floor while raising your head, shoulders and hips from the ground.

6. Your back should be arched, your arms and legs should be stretched.

7. Hold this posture for thirty seconds.

8. Lower your body gently and slowly return to your original position.


  • Increases the height.
  • Stretches and elongates the spine.
  • Strengthens the muscles in the back, arms, legs and neck.
  • Opens up the chest, shoulders and hips.
  • Improves the circulatory system.
  • Increases the body's strength and flexibility.
  • Releases pent up tension and refresh the body.

3. Vrikshasana- The Tree Pose

How To Do:

1. Stand erect with your neck, waist and feet aligned.

2. Relax your body and keep your arms by your sides.

3. Carefully bend your right knee and place your right foot firmly on your inner left thigh.

4. Slowly raise your arms upwards and lock your hands in a prayer/namaste pose when your palms meet above your head.

5. Now you'll be standing on one leg only.

6. Relax, inhale and exhale slowly.

7. Hold the pose for sixty seconds.

8. Lower your arms and slowly return to your starting position

9. Repeat the same process with your other leg.


  • Increases the height.
  • Stretches the arms, back and leg muscles.
  • Improves the posture of the body.
  • Greatly improves the body's natural balance.
  • Improves the mind's focus and concentration.
  • Improves breathing and unlocks the hips.

4. Trikonasana- The Triangle Pose

How To Do:

1. Stand straight with your feet wide apart and turn to your right side.

2. Your left foot should be pointing straight and your right foot should be pointing to the right side.

3. Bend your body to the right side and touch your right foot with your right hand.

4. Make sure that you are not leaning either forward or backward. Hold yourself straight.

5. Make sure that the arm touching your right foot forms a straight line with your outstretched left arm.

6. Keep your chest open and breathe freely

7. Keep your eyes open, look towards your left arm and feel your whole body stretch.

8. Stay in this position for 30 seconds.

9. Slowly return to your original position.

10. Repeat this with your left leg.


  • Increases the height.
  • Stretches the neck, arms, thighs, back and obliques.
  • Improves the flexibility of joints in the body.
  • Opens up the hips and chest.
  • Realigns the spinal cord.
  • Improves coordination.
  • Reduces back pain.
  • Improves the body's stability and balance.

5. Bhujangasana- The Cobra Pose

How To Do:

1. Lie down flat on your stomach.

2. Bend your elbows and keep your palms under your shoulders.

3. Keep your feet together with your toes pointing outwards.

4. Keep your lower body pressed firmly to the ground and use your palms to lift up your upper body.

5. Your shoulders should be opened and rolled back.

6. Tilt your head backwards to stretch your neck.

7. Engage your core muscles and feel them stretch.

8. Hold the pose for about thirty seconds.

9. Slowly relax and return to your starting position


  • Increases the height.
  • Stretches the core, glutes, hamstrings, calves, shoulders, neck and biceps.
  • Improves the body's flexibility.
  • Strengthens the back.
  • Removes belly fat.
  • Tones the torso.

6. Tadasana- The Mountain Pose

How To Do:

1. Stand erect with your neck, waist and feet aligned.

2. Stand comfortably and keep your arms hanging by your sides.

3. Keep both your feet together.

4. Inhale deeply while lifting your heels and stand firmly on your toes.

5. Slowly raise your hands above your head and turn your palms up towards the sky.

6. Stretch your whole body upwards as if you are trying to touch the sky.

7. Hold the pose for three to four seconds.

8. Exhale and slowly return to your starting position.

9. Repeat this asana 10 times.


  • Increases the height.
  • Stretches and elongates the whole body.
  • Improves the posture of the body.
  • Firms the thighs, knees, calves and ankles.
  • Improves the body's balance.
  • Improves the functioning of the digestive system, respiratory system, nervous system etc.

7. Marjaryasana- The Cat/Cow Pose

How To Do:

1. Be on all fours and hold yourself in a table like position.

2. Keep your wrists aligned under your shoulders and your knees aligned under your hips.

3. Inhale, raise your face upwards, drop your belly downwards.

4. Your spine should be curved in a convex shape.

5. Fill your lungs with air and hold it for three seconds.

6. Exhale, lower your face and pull your belly inwards.

7. Your back should be arched in a concave shape.

8. Again fill your lungs with air and hold it for three seconds.

9. Exhale, return to your original position and relax.

10. Repeat the convex and concave spine movements carefully.


  • Increases the height.
  • Stretches the spinal cord in both forward and backward directions.
  • Improves the spine's flexibility.
  • Increases coordination.
  • Strengthens the back, neck, shoulder and wrists.
  • Relieves tension from the spine, back, buttocks and chest and stomach.
  • Improves digestion and tones the abdomen.
  • Releases stress from the body and mind.

8. Adho Mukha Svanasana- The Downward Dog Pose

How To Do:

1. Start by assuming the fetal position.

2. Keep your forehead, toes, knees and palms in contact with the ground.

3. Slowly straighten your knees, push your hips up and raise your buttocks high up in the air.

4. Stretch your arms forward and try to bring your head towards your knees.

5. Stay in this position for twenty seconds.

6. Relax and slowly return back to your starting position.

7. Repeat this asana 5 times.


  • Increases the height.
  • Stretches the whole body and improves flexibility.
  • Strengthens the back, arm, legs and stomach muscles.
  • Relieves tension from the back, buttocks and neck.
  • Improves blood circulation throughout the body.
  • Aids in weight loss.

9. Sukhasana- The Pleasant Pose

How To Do:

1. Sit comfortably on the floor in a cross-legged position.

2. Keep your palms on your knees.

3. Keep your spine erect, shoulders open and relaxed.

4. Inhale and exhale slowly and concentrate on your breath.

5. Continue till your body feels light and free.

6. Stay in this state for as long as you can.

7. Repeat this simple asana whenever possible.


  • It relaxes the body and brain.
  • It sends signals of peace and calmness throughout the body.
  • It keeps the spine straight and erect.
  • It elongates the spine and improves height.
  • It widens the chest, shoulders and collarbone.
  • It stretches the legs, knees and ankles.
  • It refreshes the whole body.

10. Hastapadasana

How To Do - Steps

1. Stand straight with your neck, waist and legs aligned.

2. Open your shoulders, puff out your chest and suck in your belly button.

3. Breathe in deeply and stretch your arms straight upwards.

4. Breathe out and bend forward.

5. Make sure your head grazes your knees and your hands touch your feet.

6. Stay in this posture for 30 seconds.

7. Slowly return to your starting position.

8. Repeat this asana 10 times.


  • Increases the height.
  • Strengthens and elongates the back.
  • Stretches the hips, calves and hamstrings.
  • Improves the body's flexibility.
  • Corrects the body's posture.
  • Improves blood flow to the brain and scalp.
  • Stimulates the nervous system.
  • Relieves insomnia and headache.
  • Aids in digestion and provides relief from constipation.
Yoga will not only improve your height and posture but also rejuvenate your mind and soul. Practice yoga regularly to stay healthy and happy.


This article is not a substitute for professional/medical advice. It is for informational purposes only. If you have any medical conditions then consult with your physician prior to practising yoga.

Do not continue any yoga asana if you face even the slightest discomfort. Yoga should be practised safely under the guidance of an experienced person. 


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