Articles & Tips On Growing Taller

Get better health & grow taller with these yoga/pilates exercises.

Note: When performing stretching or any exercise, always listen to your body. Learn to distinguish good pain from bad pain. Listen to your body and do not push too hard and injure yourself. If unsure, always check with your doctor. It is always best to check with your doctor before beginning on any exercise.

There are a variety of yoga and pilates exercises we can do. We will be focusing on basic, posture exercises and hip, lower/upper back stretches. An important part of yoga and pilates is breathing, so we will also focus on that area. These exercises will get your spine right, by aligning your spine correctly and prepare it for elongation.

1. Sit / Easy Position - Sukahasana
This is a starting position that helps focus awareness on breathing and the body, strengthen the lower back and open the groin and hips.
- Sit cross-legged with hands on knees.
- Focus on your on your breath.
- Keep your spine straight and push the sit bones down to the floor.
- Allow the knees to gently lower.
- If the knees rise above your hips, sit on a cushion as it will help support your back and hips.
- Take 5 - 10 slow, deep breaths.
- On the next inhale, raise your arms over your head.
- Exhale and bring your arms down slowly.
- Repeat 5-7 times.

2. Dog and Cat
This will increases your spine’s flexibility. These are two poses, one following the other.
- Begin on your hands and knees.
- Keep your hands just in front of your shoulders, your legs about hip width apart.
- As you inhale, tilt the tailbone and pelvis up, and let the spine curve down, dropping the stomach low, and lift your head up.
- Stretch gently.
- As you exhale, move into cat by reversing the spinal bend, tilting the pelvis down, drawing the spine up and pulling the chest and stomach in.
- Repeat several times, flowing smoothly from dog into cat, and cat back into dog.

3. Head to Knee – Janu Shirshasana
This exercise s tretches and opens your back and hamstrings, thus improving flexibility.
- Sit on floor with legs extended in front of you.
- Bend one leg, bringing the heel of the foot as close to the groin as possible.
- You may want to place a pillow under the bent knee for comfort.
- Make sure your buttocks are firmly grounded on the floor and that your spine is straight.
- Turn your body slightly so you face out over the extended leg.
- Inhale and raise your arms over head.
- Exhale and begin to move forward slowly. Try to keep the back as straight as possible.
- Instead of bending at the hips, focus on lifting the tailbone and rolling forward on your buttocks.
- Inhale and lengthen the spine.
- Exhale and roll forward, however slightly.
- To get a bit more forward movement, engage your quadriceps (high muscles) as you move forward. This releases the hamstrings, giving you a bit more flexibility.
- When you've moved as far forward as you can, lower the arms and grasp your foot, or leg.
- Hold the position for a moment and breathe.
- On the next exhale gently pull yourself forward.
- Go slowly and remember to keep the back straight.
- When done, straighten up and do the other side.

4. The Cobra - Bhujangasana
This exercise stretches the spine, strengthens the back and arms, opens the chest and heart.
Step 1
- Lay down on your stomach. Keep your legs together, arms at your side, close to your body, with your hands by your chest.
- Inhaling, slowly raise your head and chest as high as it will go.
- Keep your buttock muscles tight to protect your lower back.
- Keep your head up and chest and heart out.
- Breathe several times and then come down.
- Repeat as necessary.

Step 2
- Follow the steps above.
- When you've gone as high as you can, gently raise yourself on your arms, stretching the spine even more.
- Go as far as you are comfortable.
- Your pelvis should always remain on the floor.
- Breathe several times and come down.

5. Mountain - Tadasana
This exercise improves posture, balance, and self-awareness.
- Stand with feet together, hands at your sides, eyes looking forward.
- Raise your toes, fan them open, then place them back down on the floor.
- Feel your heel, toes and ball of your foot all in contact with the floor.
- Raise your chest up and out.
- Raise your head up and lengthen the neck by lifting the base of your skull towards the ceiling.
- Stretch the pinky finger on each hand downward, then balance that movement by stretching your index fingers.
- Push into the floor with your feet and raise your legs, first the calf and then the thighs.
- Breathe. Hold the posture, but try not to tense up.
- As you inhale, imagine the breath coming up through the floor, rising through your legs and torso and up into your head.
- Reverse the process on the exhale and watch your breath as it passes down from your head, through your chest and stomach, legs and feet.
- Hold for 5 to 10 breaths, relax and repeat.
- On your next inhale, raise your arms head (Urdava Hastasana) and hold for several breaths.
- Lowers your arms on an exhale.

6. The Triangle - Trikonasana
This exercise stretches the spine, opens the torso, improves balance and concentration.
- Start by spreading your legs 3 - 4 feet apart, feet parallel.
- Turn your left foot 90° to the left and your right foot about 45° inwards.
- Inhale and raise both arms so that they're parallel with the floor.
- Exhale, turn your head to the left and look down your left arm toward your outstretched fingers.
- Check that your left knee is aligned with your left ankle.
- Take a deep breath and stretch outward to the left ankle.
- Take a deep breath and stretch outward to the left, tilting the left hip down and the right hip up.
- When you've stretched as far as you can, pivot your arms, letting your left hand reach down and come to rest against the inside of your calf, while your right arms points straight up.
- Turn and look up at your hand. Breathe deeply for several breaths.
- Inhale, and straighten up. Exhale, and lower your arms.
- Put your hands on your hips and pivot on your heels, bringing your face front.
- Repeat the posture on the other side.

7. Warrior II - Virabhadrasana II
This exercise strengthens the legs and arms. It also promotes balance and concentration.
- Begin with the mountain pose with feet together and hands at side.
- Part our legs 4 - 5 feet apart.
- Turn your right foot about 45° to the left.
- Turn your left foot 90° to the left so that it is pointing straight out to the side.
- Slowly bend the left knee until the thigh is parallel with the floor, but keep the knee either behind or directly over your ankle.
- Raise your arms over head.
- Slowly lower them until your left arm is pointing straight ahead and your right arm is pointing back.
- Concentrate on a spot in front of you and breathe.
- Take 4 or 5 breaths, lower your arms, bring your legs together.
- Reverse the position.

8. Spinal Forward Bend or Extension – Uttanasana II
This exercise stretches the legs and spine, as well as resting the heart and neck.
- Begin with the Mountain pose or Tadasana.
- Inhale and raise the arms overhead.
- Exhale, bend at the hips, bring the arms forward and down until you touch the floor.
- Bend your knees if you're feeling stiff. Grasp your ankles or just leave your hands on the floor and breathe several times.
- Repeat 3-5 times.
- On your last bend, hold the position for 5 or 10 breaths.
- To come out of the pose, curl upward as if pulling yourself up one vertebra at a time, stacking one on top of another, and leaving the head hanging down until last.

9. Downward Facing Dog – Adho Mukha Svanasana
This exercise b uilds strength, flexibility and awareness, as well as stretches the spine and hamstrings.
- Start on your hands and knees.
- Keep your legs about hip width apart and your arms shoulder width apart.
- Your middle fingers should be parallel, pointing straight ahead.
- Roll your elbows so that the eye or inner elbow is facing forward.
- Inhale and curl your toes under, as if getting ready to stand on your toes.
- Exhale and straighten your legs; push upward with your arms. The goal is to lengthen the spine while keeping your legs straight and your feet flat on the ground. In the beginning it's okay to bend the knees a bit and to keep your heels raised.
- The important thing is to work on lengthening the spine. Don't let your shoulders creep up by your ears- keep them down.
- Weight should be evenly distributed between your hands and feet.
- Hold the position for a few breaths. Come down and exhale.
- Repeat several times, synchronizing with your breath: up on the exhale and down on the inhale.

10. Standing Forward Bend
This exercise lengthens the spine and relieves disc compression. It also stretches the calves, hamstrings, hips, back, and neck.
- Stand with legs about 18 inches apart and place your palms on the back of your thighs.
- Without bending your knees, slide both hands down the sides of your legs as far as you can.
- You will have to bend forward to perform this exercise, but make sure to maintain contact between your palms and your legs.
- The further you go down, the more strain there will be on the back of your knees.
- Do not bend your knees.

Variation

a) Place your hands on your buttocks and move them down the back of your legs. Bend your body backwards to enable you to perform this variation. Perform slowly for five times.

11. Good Morning Stretch
This exercise stretches and lengthens the thoracic and cervical spine.
- Stand straight with back to the wall and feet flat on the floor. Your feet should be about 24 inches away from the wall on the first time you perform this exercise.
- On the following days, increase your distance from the wall 3 additional inches each time.
- Stretch the arms forward, upward, and then backwards over your head until your fingers touch the wall, move a few more inches away from the wall.
- You should have to stretch your body to enable you to touch the wall.
- After your fingers achieve contact with the wall, return to the original positions by bringing the arms back over the head and then down.
- Repeat this exercise 7 times.
- Keep a careful record of the distance from the wall the last time you performed this exercise so you can increase this distance by 3 inches each different day you perform it.

12. The Fish
This exercise strengthens the back and cervical region of the spine.
- Lying flat on your back with your arms by your side, raise your arms and bring them straight back over your head until they are stretched out on the floor, pointing away from your head.
- Resting all of your weight on your outstretched arms, your shoulder, and on your heels, slowly raise the back, hips, torso, and upper legs off the floor.
- Stretch your body up as high as you can. Hold that position for a few seconds, and return to the original position.
- Perform this exercise 5 times .

13. Squats
- In the standing position, feet apart slightly, hands on hips, body straight and erect and head up, slowly bend the knees while keeping the rest of your body straight and erect, and come to a squatting position with the knees ahead (not spread apart).
- As you slowly bend your knees, extend your arms straight ahead, stretching the arms and fingers to their fullest extent.
- Hold this position for a few seconds before slowly returning to the original position.
- Repeat this exercise 10 times.

14. Trunk Twist
This exercise stretches and strengthens the spine and abdominal muscles.
- Sit on the floor with your legs extended straight out in front.
- Place your feet under an article of furniture (chair, table or sofa) to keep them from moving during the exercise.
- Interlock your fingers behind your neck, and start the exercise.
- Slowly revolve your trunk in a large circle, bringing your upper torso forward, to the right, backward and to the left, as far as possible.
- Rotate your body in as wide a circle as possible, and then reverse directions.
- Repeat this exercise for 30 seconds, rest 15 seconds, repeat 30 seconds, rest 15 seconds, etc, for a period of six 30 second units.

15. Forward Bend
This exercise stretches the calves, hamstrings, hips, back, and neck. It also lengthens the spine.
- In the standing position, with your legs spread widely apart, raise both hands straight overhead and overlap your hands.
- Bend forward and touch the floor between your legs, then return top the original position.
- Perform this exercise 10 times.
- You will notice that the wider your legs are spread apart, the easier it will be to touch the floor.
- As you progress in this and the other exercises, you should bring your feet closer together so that it will be more difficult to touch the floor with your fingers.
- If you can touch the floor with your feet close together, you should then strive to touch the floor with your palms.

16. 90° Forward Bend
This exercise strengthens the back and stretches the hamstrings.
- In the standing position, feet spread slightly apart, hands behind the neck with your fingers interlocked.
- Bend the body forward from the waist, without bending the knees, and try to bring your head down between your legs.
- Of course, it may be impossible to bring your head all the way down, but stretch your body as far as possible without straining yourself.
- Do not remove your hands from behind your head.
- Use your hands to help push your head down further.
- When you have reached as far down as possible, return to the starting position.
- You will perform this exercise with more ease after one or two weeks.
- Perform this exercise 5 times.

17. Head to Chest
This exercise stretches and strengthens the neck.
- In the standing position, place your hands behind your head and interlock your fingers.
- Use the hand and arm muscles to push your head forward and down, and at the same time, utilize your neck muscles to resist this pushing motion.
- While exerting these opposing pressures, allow your head to be pushed forward until your chin rests on your chest.
- Relax the pressure on your head, and return it to its normal position.
- Repeat this procedure 10 times, then rest 10 seconds, and repeat the exercise 10 more times.

18. Shoulder Fan
This exercise corrects and prevents rounded shoulders, improves posture and relieves tension.
- In the standing position, head up high, arms at your side.
- Bring your arms backward and interlock your thumbs behind your back and below your waist. This is your starting position.
- Keeping your thumbs interlocked, and your arms always as straight as possible, bring your shoulders up, then back, then down, then forward, then up, back, down, forward, performing a circular motion and trying to extend the shoulders as far as possible in each direction.
- Perform this exercise slowly, always being aware that you are stretching your shoulders to their limit.
- Perform three sets of fan circular motions.
- You may take short rest between each set.

19. Spine Lengthener
This exercise stretches and relaxes the entire spine, as well as the upper back, chest, shoulders, and arm muscles.
- Stand upright with your arms by your side.
- In one smooth movement, raise your heels so that you are standing on your toes, and swing both arms towards the sky as high as you can possibly extend your arms.
- Hold this position, with your arms extended straight up and reaching even higher and higher.
- While in this position, bend your neck and head backwards as far as possible.
- Hold this position for a few seconds before returning to the starting position.
- Perform this exercise ten times.

20. Twisting Triangle
This exercise will increase the flexibility of your spine while stretching the upper back, lower back, hip flexors, and hamstring muscles.
- In the standing position, spread your feet apart about 12 inches, hands on hips.
- Raise the right hand, bend forward from the waist without bending the knees, and attempt to touch your left toes with the right hand, while keeping the left hand on your hip.
- If you can not touch your toes, do not be disappointed as you should be able to achieve this after two or three weeks.
- Perform the same exercise with the left hand and attempt to touch the toes on your right foot. Alternate these attempts with the left and right hands to touch the toes on the opposite foot.
- Perform this exercise twenty times, alternating your hands each time.
- Remember the purpose of this exercise is to stretch, so do not be lazy. Try to come as close as possible to touching your toes.

21. Double Legged Forward Bend
This exercise stretches the hamstring and back muscles. It also eases spinal compression.
- Sit on the floor; legs stretched forward, hands on hips.
- Bend forward, with arms stretched forward and try to touch your toes. You may not achieve this right away, but with frequent practice, you soon will.
- Repeat this exercise 5 times, with both hands, and then spread your feet slightly apart and with alternate hands, one at a time, try to touch the toes on the opposite foot.
- Repeat this 5 times with each hand.

22. Elbow to Knee
This exercise will elongate your spine and limbers the lateral trunk and back.
- Use your own judgment about the positioning of your body so you can obtain the maximum benefit.
- Sit on the floor, with your knees bent and the soles of your feet flat on the floor.
- It is preferable to have your feet spread apart, and your knees bent as little as possible, the degree of bend, and the distance apart will depend on you.
- Clasp your hands together, behind your head, and extend your elbows forward.
- Lean forward, and touch your left elbow to your right knee. If you can perform this movement with little or no exertion, your knees are bent too much and your legs are not spread wide enough apart.
- After continued practice, you must reduce the degree of the bent knee, and spread the legs wider.
- After you touch your elbow to the knee, return to the original position, and touch your other elbow to the opposite knee.
- Repeat the exercise, 5 times with each elbow. Alternate elbows with each touch.

23. Leg Scissors
This exercise will stretches the lower and middle back muscles and hips.
- Lie flat on your back on a firm surface, and not a soft mattress.
- Place your hands palms down underneath your buttocks and rest your weight on your hands.
- Without bending your knees, lift both legs straight up, and spread them apart as far as you can.
- Continue this motion back and forth, first spreading the legs as far apart as you can, and then bringing both legs back in the other direction, crossing them, as far as possible.
- Perform this exercise 10 times, rest your legs, and perform it another 10 times.

24. Backward Bend
This exercise stretches and lengthens your spine.
- Lie flat on your back, on a firm surface, arms stretched towards your toes.
- Place your palms flat on the floor.
- Keeping both feet together, raise them upwards and bring them over your head until your toes touch the floor behind your head.
- Use the palms of your hands on the floor for extra leverage to lift your legs up and over your head, and to help raise your hips off the floor.
- The first few days you perform this exercise, it is not absolutely necessary to have your toes touch the ground.
- However, without over-exerting yourself, bring your toes as close as possible to the ground.
- Pause when your toes touch the floor, and slowly bring your legs back to the original position.
- Perform this exercise 5 times.

25. Dry Land Swim
This exercise will extend and strengthen your lower back
- Lie on your stomach and raise your left arm and your right leg.
- Hold for 1 second, then alternate with your left leg and right arm.

26. The Corpse
This exercise relaxes and refreshes the body and mind, relieves stress and anxiety, quiets the mind. Usually performed at the end of a session, the goal is conscious relaxation.
- Begin by lying on your back, feet apart, arms at your sides with palms facing up.
- Close your eyes and take several slow, deep breaths.
- Allow your body to sink into the ground. Try focusing on specific part of your body and willing it to relax.
- For example, start with your feet, imagine the muscles and skin relaxing, letting go and slowly melting into the floor.
- From your feet, move on to your calves, thighs and so on up to your face and head.
- Breathe and relax.
- Stay in the pose for at least 5-10 minutes.

 

More height increase tips and articles.