Do you believe when we say that yoga to increase height is quite possible? A good height always has an added advantage to one’s personality. Being taller always makes you look attractive. If you are already in your 20s and do not have that height you desire and wondering how to increase height, then we have some tips for you. Yoga, as we all know, helps in healing the body internally.

This greatly regulates the metabolism of the body and cures any hormonal imbalance. It also activates the growth hormones, and thus, one can increase height even in their early 20s. Besides the stretching exercises, it corrects the postures of the body and also improves the flexibility which, apart from making you taller works on making you healthy. Here we are telling you how to increase height by yoga.

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 fast.

Steps to do:

  • 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 until you lay prostrate on the ground.
  • Exhale, and reverse the cycle step by step.


  • The Surya Namaskar strengthens the joints and muscles and increases the blood circulation in the body.
  • It helps the body detox naturally and improves digestion.
  • It stimulates various hormones of the body and thus aids in increasing height
  • It is a complete exercise from head to toe and hence is a great workout not only for the muscles greatly. But also for the organs.

2. Sukhasana:

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

Steps to do:

  • To do this, asana, start by sitting on the floor in a cross-legged position 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.


  • It relaxes your brain and thus sends the signals of peace and calmness throughout the body.
  • The chest and collarbone are widened
  • It elongates the spine, which aids in increasing the height
  • The back becomes stronger
  • The knees and ankles receive a good stretch by practising this asana.
  • It is one of the best yoga to increase height after 20.

3. Tadasana:

How to increase height yoga? Here is another pose. This yoga asana is known as the Mountain Pose and is very easy to do. This can be done by anyone and is a recognised yoga for height increase after 25.

Steps to do:

  • To do this, start by standing with your feet together, and your 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.


  • Tadasana helps in improving the posture of the body
  • The knees, thighs, and ankles become stronger
  • It is an excellent asana to gain height especially in the formative years
  • It makes the spine more agile and thus improves the balancing
  • The several organs of the body such as the digestive system, respiratory system, nervous system, etc. are regulated

Read: Best Vegetables for Height Growth

4. Trikonasana:

This is known as the Triangle Pose. This helps in body balance and gaining height. It is one of the best yoga exercises to increase height after 18.

Steps to do:

  • 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.


  • The physical and mental stability of the person is improved by doing this asana regularly.
  • It also strengthens the abdominal organs and improves the digestive system of the body.
  • It is a great asana to reduce back pain and cure sciatica.
  • Stress and anxiety is reduced in this asana
  • It strengthens the legs, arms, chest, ankles, and neck

5. Parivrtta Trikonasana:

If you are thinking about how to increase height after 30, here you are. 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. It is the best yoga to increase height in a month.

Steps to do:

  • To do this asana, first, stand with legs apart totally
  • Raise your hands in line and in parallel with your body.
  • Bend to your right at first and touch the toes with the left hand, at the same time 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.


  • This yoga asana gives a good stretch to the legs and makes them stronger
  • The hips and spine are also strengthened
  • It helps cure back pain
  • It improves blood circulation and breathing
  • Balance, concentration, and focus is improved

6. Dog and Cat Pose:

This yoga asana helps in stretching and lengthening the spine. If you are thinking on how to increase height after 21, do this one!

Steps to do:

  • To do this asana, be 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.


  • It strengthens and improves the flexibility of the spine
  • Shoulders, as well as the wrist, are strengthened
  • Digestion is improved, and the abdominal organs are strengthened
  • It improves the blood circulation in the body
  • The stress is relieved, and the mind is relaxed

7. Adho Mukha Svanasana:

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

Steps to do:

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


  • It greatly strengthens the abdominal muscles and improves the blood circulation in the body.
  • It tones the hands and feet of the body and thus improves the balance.
  • It relaxes the mind and reduces anxiety.
  • The blood circulation is improved, and hormonal imbalance is removed, thereby height is increased.

8. Tree Pose:

This pose of yoga helps in spreading balance and harmony. It is the best yoga for increasing height at any age.

Steps to do:

  • 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.


  • This asana strengthens the spine and improves the balance of the body.
  • The hip joints are loosened, and the limbs are strengthened.
  • It reduces flat feet and relieves sciatica.
  • It improves concentration and activates all the mental faculties of the body.

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.

Steps to do:

  • 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.


  • The lungs, as well as the chest, receives a good stretch
  • This is one of the asanas that strengthen the whole body
  • It also stimulates the pituitary glands and thus helps in increasing the height also.
  • It cures infertility, osteoporosis, asthma and other chronic diseases
  • It also reduces stress and depression and makes you feel energetic

10. Hastapadasana:

This asana is known as the Hand to Foot Pose. This is relatively easy and is the most effective. It is also the part of yoga to increase height by Baba Ramdev.

Steps to do:

  • 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.


  • This asana gives the back, hamstrings, hips, and calves a nice stretch.
  • The blood circulation in the brain is improved, and thus it helps in relaxing and revitalising the body.
  • It also helps relieve insomnia and headache.
  • The kidneys and the liver are activated, and the thighs and knees are strengthened.

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 asanas like these are helpful and prove to be effective.

11. Bhujangasana:

Another way is the Bhujangasana, which 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 yoga for increasing height.

Steps to do:

  • Bhujangasana generally includes lying on the floor on your stomach.
  • 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 are 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 with serious back issues and has been proved to be extremely effective in increasing height.


  • The digestive system is improved, and the spine and the back is strengthened.
  • It also stimulates the reproductive system.
  • The metabolism is regulated, and thus weight can be reduced, which again aids in increasing height.
  • It is a great stress buster.

12. The Bound Angle Posture:

This is one of those yoga postures that aids in increasing 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 improving the height. If you are bothered about your short height, practising yoga daily will bring about positive results.

Steps to do:

  • Sit as in the image above. Sitting upright is important.
  • Hold your toes tightly.
  • Maintain the pose for about 10 minutes a day.


  • This asana improves blood circulation in the body.
  • It is a significant stress buster and helps in reducing fatigue.
  • It improves the flexibility and vitality of the body.
  • It helps in curing various problems such as infertility, flat feet, asthma, high blood pressure, etc.

13. Standing Side Bend:

Steps to do:

  • 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 with regular practice.


  • Eliminating aches in the arms and removing shoulder blade pains as well.
  • Improves the flexibility of the body.

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 are going to do it.

Steps to do:

  • First, you will have to come in the downward facing dog posture.
  • 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 backaches as well.


  • It improves the balance of the body
  • The body is trained in a manner that its functionality improves multifold
  • It concentrates on the ignored parts of the body and thus helps in achieving the symmetrical toned body
  • The core stability is improved by this asana
  • The activation and utilisation of gluteal muscles is possible with this asana.

15. 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.

Steps to do:

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


  • This asana not only stretches, but also strengthens the hips, legs, calves, hands, and shoulders
  • The abdominal organs are stimulated
  • It relieves constipation and also helps cure infertility
  • Menstrual discomfort can be cured with this asana.

These exercises are all consisting of various yoga asanas to increase height. If you do regularly with a healthy diet, then you can easily make your fitness strategy complete. Above all of this, what goes without saying is nothing becomes effective without regular practice.


Here a few precautions that one should take under consideration as you practice yoga for height growth:

  • These asanas though simple and suitable even for beginners, should not be practised if you have any type of back problem.
  • If you have suffered any back or neck-related issue in the past kindly consult your physician before practising these asanas.
  • Though yoga is very effective in increasing the height, its result will vary from person to person.

Has the asana mentioned above lured you to move in the direction of practising yoga to increase height? Do tell us on how you feel and share your feedback with us in the comments below. Also, share this guide with your acquaintances and relatives who might be looking for ways to increase their or their children’s height as it will help someone gain height effectively.

Frequently Asked Questions and Answers:

Q1. How to increase height after 18 by yoga?

Ans: Most of the times, people stop growing after 18 years of age. This is essentially because your bones and more precisely, your growth plates harden and stop growing taller. For increasing the height, the growth plates need to be open and need to lengthen. Although you might not be totally able to change your height substantially as an adult, yoga might help you increase your height to some extent. By regularly practising yoga, your flexibility improves, and your cartilages are lengthened, which shows up as an increase in height.

Q2. Can yoga help you grow taller?

Ans: While height is largely dependent upon your genes and hormones, yoga might aid you in getting taller. There are certain poses in yoga that are specifically meant to strengthen your spine and back. While these poses will not actually lead to growth, it will essentially correct your posture, which can make you look taller significantly. Besides the blood circulation is improved and hormones are balanced, which also aids you in growing taller.

Q3. Which yoga is best for increasing height?

Ans: The following are the six most effective poses for increasing the height:

  • Tadasana
  • Vrikshasana
  • Ushtrasana
  • Paschimottasana
  • Sarvangasana
  • UjjayiPranayam

Q4. Does yoga really increase height?

Ans: Yoga cannot alter your genes or height of your skeleton. However, with regular practice of yoga, you can improve your posture and prevent your muscles related to posture from degenerating. Yoga will also make you feel happy and healthy, and that way, you can feel and look taller.

Q5. How to increase height after 25 by Yoga?

Ans: For increasing height after 25, one must do Surya Namaskara regularly. Surya Namaskar is a full-body workout that stretches your body and strengthens your bones and muscles. With regular stretching of the muscles, your bones can be elongated a bit which will ultimately result in height gain. Hence by regularly practicing Surya Namaskara, you can increase height even after the age of 25.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.

2 comments on "Yoga For Height Increase – Top 15 Asanas To Help You Grow"

  • paru

    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..

  • preety

    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?

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