Yoga to Increase Height - 6 Yoga Poses to Grow Taller

Dr. Drashty Viradia

Medically reviewed by

Dr. Drashty Viradia


5 min read

Key Takeaways

  • Your height depends on your ancestry and the genes that were passed on to you
  • There are some specific forms of yoga asanas that help in increasing height even after 30 years
  • Tadasana is one of the most famous yoga poses recommended to increase height

Your height is typically a product of your genetic history. It is believed that height, like hair or eye colour, is outside your realm of control, and depends entirely on your ancestry, the genes that were passed onto you, and potentially the diet you were fed at an early age. It is assumed that most people stop growing at the age of 18 or sooner. While this is true for the most part, studies have now revealed that the hormone responsible for growth, HGH, is secreted until you’re about 24 years old.

This fact suggests that those who can activate their pituitary gland to enhance the secretion of HGH in their bodies might be able to increase their height even after puberty. In this vein, yoga could prove to be a great way to boost your height, since it is one of the few exercise forms that engage your endocrine system as well.

In addition to boosting the secretion of HGH, you can also increase your height simply by improving your posture. Many yoga exercises offer a low-impact way to lengthen your spine and strengthen your back and leg muscles, which you may find adds a good 2-3 inches to your height if done correctly.

Whether you’re looking to start practising yoga asanas for height increase after 18 years of age or are a regular yoga practitioner looking for specific yoga asanas for height increase, several asanas may be of use to you. You could also use some specific forms of yoga asanas for height increase after 30 years of age.

Here is a list of asanas we’ve compiled so that you can start your journey with yoga to maximize your height, no matter what age.


Tadasana, Also known as mountain pose, elongates all your muscle groups. For this reason, the posture effectively engages the growth hormone and is a great, accessible form of yoga for the growth of height.
  1. Stand straight on the floor, with your palms by your side, flat against your thighs
  2. Inhale and slowly raise your arms upward, keeping them parallel at all times
  3. Lift your heels and stand on your toes, stretching as far as you can go
  4. Release the posture as you exhale

Repeat up to 10 times.

Vriksh asana

Commonly known as the tree pose, vriksh asana is one of the best postures in yoga to increase height. Not only does it strengthen your thigh muscles, but also activates your pituitary gland—thereby triggering the secretion of the growth hormone.

  1. Stand with your feet together and hands by your side
  2. Lift your right leg and bring your right foot to rest on the inside of your left thigh
  3. While balancing on your left foot, raise your arms and bring your palms together above your head
  4. Breathe normally and hold this posture for as long as you can without wavering

Release gently and repeat for the other side.


This pose, which is a combination of sarvang asana or the shoulder stand, and a headstand, invert your body against gravity. This action activates your pituitary gland and triggers the secretion of HGH.

  1. Lie flat on your back with your palms facing downward
  2. Slowly lift your legs and hips, and lower back, supporting your back with your hands
  3. Shift your weight gently onto your shoulders and upper arms while lengthening your legs

Stay in this posture for up to 30 seconds but release it if you feel any strain.

Additional Read: Yoga for Strength

Ustra asana

Commonly known as camel pose, this is a great form of yoga to increase height because it activates the pituitary gland while also lengthening your spine and improving posture.

  1. Sit in vajrasana i.e., with your knees folded together and your hips on your heels
  2. Raise yourself onto your knees as you inhale, and pull your tailbone in to activate your spine
  3. Slide your palms over your feet, keeping your back arched and arms straight
  4. Breathe normally as you hold this pose, before gently releasing

Paschimotan asana

This is the seated forward bend, a pose that strengthens your back and thigh muscles while activating the pituitary gland. You can perform this form of yoga on its own or as a post-workout stretch.

  1. Sit with your legs extended in front of you
  2. Exhale, bend forward and hold your toes in your hands
  3. Keep your back and legs straight as you try to touch your head to your knees

Hold this pose for up to 1 minute.

Ujjayi pranayama

Known as the victorious breath, this asana is not only a great form of yoga to increase height, but also an exercise to boost your overall physical health. The asana aligns your breathing and your metabolism to improve the ecosystem of your body. It is a great way to end your workout or even simply to centre yourself in the middle of a busy working day since it can be practised anywhere.

  1. You can sit or stand while practising this asana
  2. Keep your mouth shut and breathe in deeply through your nose
  3. Exhale slowly and deeply, before taking another deep breath in

Practice this for as long as you wish. You will find that this exercise not only improves your physical health but also helps soothe stress, anxiety and depression.

Additional Read: Yoga for Hair Growth

Many of these exercises have minimal to no negative impact on your system and can be performed at any age or skill level. However, do consult your physician before practising any form of yoga asanas for height increase, especially if you suffer from pre-existing conditions such as sciatica, slip disk or arthritis.

Complement these exercises with other yoga asanas for more sustainable, long-term results. Consult a trained yoga instructor to find out which poses are right for you and seek supervision when you first attempt to practice them. While yoga is known to be one of the least invasive forms of physical exercise, some asanas may exacerbate certain health conditions, or cause problems if done incorrectly. The best to proceed would be to consult with a general physician first to understand what poses to stay away from and then work with a trained yoga teacher.

Published on 2 Mar 2021Last updated on 5 May 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Drashty Viradia

Medically reviewed by

Dr. Drashty Viradia

, BPTh/BPT 1


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