11 Best exercises to increase height with yoga poses.|2021| Bests foods.

Published by Pratik on

Here in this article, we will help you in giving a guide for how you can increase height? we have covered points like exercises to increase height, foods that increase height, Nutrients required, pressure points, and few tips for increasing height.

As we know height depends on many factors such as our genetic, nutrition intake, daily routine, poor posture, etc. 


Generally, our height increases nearly 1-4 inches per year till you reach your puberty. After puberty, the cartilage(help into the growth of height) present at end of the long bone gets converted into bone/ those cartilage cells are dead. According to the scientist, this cartilage degeneration process is totally completed till the age of 25-28.

The average height of an Indian,

  • Male(5’4 inch)
  • Female(5’1inch)

๐Ÿ‘‰Don’t worry if your height is less than this you can increase your height.

Here are a few tips for you:

 Best exercises to increase height.

  • *Hanging exercise –  is one of the best and effective ways of increasing your height. Hanging exercises helps in spine extension and elongates the cartilage present in the vertebral column. Do this exercise 10 times a day.
hanging-increase height
  • *Skipping – helps in secretion of growth hormone which helps in increasing height. Skipping also helps in the elongation of bone and strengthening of muscles. 
  • *Swimming – is the best body stretching exercise. swimming also helps our body in losing weight, making our body flexible, reducing stress, increasing height, and many more. At least 30 minutes of swimming for 4 days a week can show you the change in height.
  • Cycling – It is the best leg stretching exercise and helps in the stimulation of growth hormone.
  • Plank – exercise has many body benefits mainly it focuses on the strengthening of the spine. Plank exercise helps in maintaining a body posture. Increase your plank exercise time periodically.
  • Hip bridge pose – This pose stretches the neck, back, and chest which helps in relaxation of the body. This pose helps in strengthening the back and abdominal muscles.
Photo by Elly Fairytale from Pexels
  • *Cobra stretch – This exercise helps in stretching the spine and helps in improving posture. Hold this position for 20 to 30 seconds and repeat this exercise for 5-6 times a day it will help you in increasing your height.
  • *Downward dog pose – Works same like cobra stretch.
  •  *Wall push/calves stretch – Along with increasing your height this yoga pose also helps in strengthening of your arms. Don’t force the wall too much this exercise may hurt your spine. Repeat this exercise at least 10 times by holding this position for 5-6 seconds.
  • Triangle Pose – helps in improving blood circulation, strengthening hips, back, and limbs, and helps in boosting the production of growth factors.
Trikonsana- yoga-height
  • Surya  Namaskar – It is the best exercise as it covers a lot of stretching yoga poses. 



๐Ÿ‘‰Vitamins(mainly D), calcium, proteins, magnesium is required in more amount as compared to others. 

-Bests Foods      

  •    Fruits- banana, berries, papaya, avacado, berries.
  •    Dairy products– yogurt, *paneer, desi ghee, *cow milk, butter, etc.
  •    Nonveg-*Eggs, chicken, *fish.
  •    Dry fruits – mainly *almonds.
  •    Leafy vegetables- *broccoli, kale, spinach, collard greens, etc.
  •    Herbs– *ashwagandha, shilajit,  Amalaki(consult with physicians).
  •    Beans– mainly soybean.

-Pressure Points

     ๐Ÿ‘‰ Tip of your thumb finger and thumb toe.    

-Some Best tips  

  •     Try to lose weight…   
  •     Have a quality sleep. ( helps in growth hormone secretion.)
  •     Avoid growth inhibitors. ( It will help you in increasing height but can cause other health           problems.)
  •     Have a proper diet, avoid junk food. 
  •     Keep Good posture. 
  •     Try to wear lift shoes.     
  •     Try to get morning sunlight. ( Most natural way to get enough vitamin D.)


1 Comment

Pratik · January 4, 2021 at 7:59 pm

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