Yoga For Height Increase – Top 15 Asanas To Help You Grow

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Human height depends on several factors like as genetic and non-genetic factors, including environmental factors and nutrition. Yoga postures help to increase height at any age naturally. However, it is never successful without continuous practice. Take a look at some of the best yoga asanas to increase height. We’ll show you how.

Yoga For Height Increase

Yoga Poses to Increase Height:

Here is a list of 15 best yoga exercises to increase height.

1. Surya Namaskar:

This asana is saluting the Sun. It consists of 12 poses that should be done in a cyclical manner. This helps in stretching the muscles and weight gain. This is the most common yoga to increase height.

Surya Namaskar


  • Start with your feet on the ground, facing the sun.
  • Do a namaskar with your palms and lift your arms up while inhaling.
  • Bend forward while exhaling and touch the ground, without bending the knees.
  • Raise your head while pushing your left leg forward followed by the right leg till you lie prostrate on the ground.
  • Exhale, and reverse the cycle step by step.

2. Sukhasana:

This is the centre asana in yoga from where all the other yoga poses begin. This helps to gain height and tone your back and hips.



  • To do this asana, start by sitting on the floor in a cross-legged way with the hands on the knees.
  • Now concentrate on inhaling and exhaling with your back erect.
  • Lower your knees to the ground, hold it, exhale, and relax them. Repeat as often as possible.

See More: Yoga Exercises To Lose Weight

3. Tadasana:

This yoga asana is known as the Mountain Pose and is very easy to do. This can be done by anyone and is a recognized yoga for increasing height.



  • To do this, start by standing with your feet together and you’re back erect.
  • Make sure your hands are by your sides, with palms facing inwards.
  • Inhale and raise arms above the head, while standing on toes.
  • Exhale and return to the first position.

4. Trikonasana:

This is known as the Triangle Pose. This helps in body balance and gaining height.



  • To do this, stand with legs apart and raise your hands in line with your body.
  • Bend to your right and touch the toes while lifting your left hand up straight.
  • Look up and hold this pose.
  • Exhale and return to the first position. Repeat with the other side.

See More: Yoga Poses For Glowing Skin

5. Parivrtta Trikonasana:

This is known as the Reverse Triangle Pose. This helps in body balance and gaining height. This is one of the best yoga poses to increase height within a short period of time that too without having to experience any side effects.

Parivrtta Trikonasana


  • To do this, stand with legs apart and raise your hands in line with your body.
  • Bend to your right and touch the toes with the left hand while lifting your right hand up straight.
  • Look up and hold this pose.
  • Exhale and return to the first position.
  • Repeat with the other side.

6. Dog and Cat Pose:

This yoga asana helps in stretching and lengthening the spine.

Dog and Cat Pose


  • To do this asana, stand on all fours and lift your pelvis up while breathing in.
  • Arch your spine up now and stretch the body fully.
  • Make sure the stomach is in. Repeat as needed.

See More: Yoga Diet Chart

7. Adho Mukha Svanasana:

This pose is known as the Downward Facing Dog pose and is rather easy to do and is ideal yoga for weight gain.

Adho Mukha Svanasana


  • Start off on all fours, with palms on the ground and fingers spread out.
  • Pull the stomach in while inhaling and lift the knees off the ground.
  • Support the body weight till you reach an inverted U shape.
  • Hold that pose.
  • Exhale and return to the first position. Repeat.

8. Tree Pose:

This pose of yoga helps in spreading balance and harmony.

Tree Pose


  • Start off with standing straight in the Namaste position.
  • Lift the arms over the head and make the Namaste.
  • Then lift one leg and raise it to the knee of the other leg and rest it there, holding the balance.
  • Exhale and return to the first position. Repeat with the left leg.

9. Chakrasana:

This yoga asana is known as the Wheel Pose. IT might come out well with some practice. This yoga posture helps make the body more elastic and flexible. Start off on your back, with bent legs. Here is how you can do this yoga exercise to increase height.



  • Bring the legs closer to the hips, and bend the elbows, resting the palms on the head.
  • Raise the body upwards with the spine arched and hold the pose.
  • Exhale and return to the first position. Repeat.

10. Hastapadasana:

This asana is known as the hand to foot pose. This is relatively easy and is the most effective.



  • Start off with your feet together, standing straight.
  • Bend forward towards the feet and hold that pose while breathing.
  • Exhale and return to the first position. Repeat.

These asanas, if done regularly, will show notable growth in height over time. Doing them diligently and daily will show improved results. This posture effectively stretches the body and makes it flexible as well. It has been proved to be one of the most effective yoga postures when it comes to increasing height. When individual experiences some lower back problems, Yoga’s like these will come in helpful and prove to be effective.

11. Bhujangasana:

Another way is the Bhujangasana is another of the best yoga postures that can assist with your height. It is also called as cobra pose that is targeted specifically as a yoga for growing height.



  • Bhujangasana generally includes lying on the floor with your face first.
  • Then, you will have to stretch the upper body and bring it upward by keeping the lower back intact.
  • There should be no movement in any other limb other than the upper portion of the back, the shoulders, and the head.
  • The head will face your front and while you’re coming up, you will have to breathe properly.
  • Breathing can be said to be one of the prime requirements of this posture.
  • This can assist one will serious back issues and has been proved to be extremely effective in increasing height.

12. The Bound Angle Posture:

The Bound Angle Posture

This is one of those yoga postures that increase the height and makes one feel comfortable as well. It will effectively stretch the body, that will further result in the expansion of the limbs leading to effectively improve the height. If you are really bothered about your short height, practicing Yoga daily will bring about positive results.

  • Sit as like the image below. Sitting upright is important.
  • Hold your hands on your toes tightly.
  • Maintain the pose for about 10 minutes a day.

13. Standing Side Bend:

Standing Side Bend

  • This yoga posture is for the upper portion of the body
  • Stretches the muscles on the side. This can prove to be extremely beneficial for increasing your height.
  • Maintain the straight posture throughout.

Further, it is regarded as one of the best yoga poses. People who work on this particular yoga posture will see a difference in their height but one that comes only regular practice. It has many other benefits like eliminating aches in the arms and removing shoulder blade pains as well. It is considered as one of the best yoga asana to increase height.

14. Runner’s Lunge:

This is more of an exercise, rather than a yoga pose. This posture works in the middle part of your body keeping proper stress and pressure on the buttocks. Here is how you’re going to do it.

Runner’s Lunge


  • First, you will have to come in the downward facing dog posture.
  • And then slowly bend the right foot to the front so that it comes out of the gap between both hands.
  • This lunge position is most effective for women and this can assist with back aches as well.

15. The Extended Side Angle Posture:

The Extended Side Angle Posture

This is a slight modification of the side angle yoga posture. People suffering from side pains can practice this posture for instant relief. Women are also recommended to practice this technique as it can deal with some serious stress problems as well. The yoga is considered extremely useful and beneficial for increasing their height.

  • Observe the image above and remember to stretch one leg out.
  • The next leg and the corresponding hand have to be rested on the ground.
  • Lift the other hands up and look up.
  • Maintain the posture for about 7-10 minutes twice a day

These exercises are all primarily Yoga Asanas to increase height, A regular practice and a healthy diet make your fitness strategy complete. Above all, what goes without saying is nothing becomes effective without a regular practice.


  1. paru

    August 3, 2015 at 2:19 pm

    Hello! thanks for this helpful post on yoga poses for increasing height. I have heard several awesome things about it from many people, but I wasn’t too sure if it’s good or really going to work. But when i was going through this post, i felt like i should give it a try. I will definitely try these asanas..

  2. preety

    August 17, 2015 at 2:43 pm

    Nice tips they are very useful i will follow them but i think its better learn the way from a guru what do you say?