Exercises to grow tall | Growth On

There are some basic exercises to grow tall. In other words these exercises generally help to boost body height  in the growing stage of life.


Generally swimming stretched all parts of the body and helps in increasing height. Here the muscles of upper body are utilized mainly sometimes alongwith hips and thighs depending upon the type of swimming adopted. It also helps to build strength and general cardio abilities, which are part of overall growth.


Jumping is the easiest way to increase height. Stretching of calf muscles and related activity of the spine, stimulate growth hormones. It also helps  to increase blood supply to the entire body.


Rope skipping is a co-ordinated form of jumping, where ligaments and muscles get stretched when you jump. This leads to elongated muscles. It also helps to increase bone mass which indirectly helps to grow taller.


Pull-ups is a difficult way of hanging to a bar and get one’s body stretched due to gravity. Not all persons can perform pull-ups in faultless manner. But even then attempts to balance body weight with handsin a stretched manner, ignites growth hormones.


Other than the exercises to grow tall, there are few and easy Yogasanas (Yoga poses) also which helps to increase height.

Bhujangasana (Cobra Pose) : Here the entire body get stretched due to pressure on abs, upper back and lower back muscles and raised head.

Steps to do Bhujangasana :
  1. Lay prone on the ground.
  2. Keep your hands under your shoulder.
  3. Gently stretch your body using your feet on the floor. Lift your chest and most of the torso, off the floor while inhaling with the help of your arms.
  4. Your lower body still should be firmly pressed on the floor.
  5. The back bend should be even along the spine, abs should be tight.
  6. Bend the neck backward to work around the neck muscles.
  7. Hold the pose for 30 seconds.
  8. Exhale while coming back to the prone position.

Hasta-Padasana (Forward bending with straight legs) : Stretching of spine and hamstrings is achieve with this asana. Effectively it leads to increase in height.

Steps to do Hasta-Padasana :
  1. Stand straight , inhale and stretch your arms straight overhead with fingers pointing towards sky.
  2. Exhale and bend forward, while keeping legs as straight as possible.
  3. Try to touch back your feet with hands. If not possible try to stretch hands as downward as possible, without bending legs.
  4. Hold the pose for 30 seconds.
  5. With progressive practice, one will able to touch the floor with palms without bending legs.

Sarvangasana (Stand on Shoulders) : This asana is bit difficult, but with practice one will able to achieve the perfect pose. Here the body below shoulders gets stretched in a upward direction in reverse manner.

Steps to do Sarvangasana :
  1. Lie on your back and keep shoulders firmly grounded.
  2. Gently lift your legs in upward direction with the help of your hands if required.
  3. Now move your hands slowly backward towards your hips and start lifting them while keeping legs straight.
  4. Once hips are in air, move hands backward again to support your back and lift the same in such a manner that your body gets bend near your neck in ninety degrees.
  5. Hold the pose for maximum 40 seconds.
  6. Then slowly lower the lifted body, by bending legs and bringing knees near your forehead and then lowering your back so that it touches the floor.
  7. Return to step number 1

Trikonasana (Triangle pose) : This asana puts a stretch on legs, arms and chest particularly. It helps to improve spine alignment as well.

Trikosana(Triangle pose)
Steps to do Sarvangasana :
  1. Stand straight with your feet wide apart.
  2. Now direct your right feet in the right direction, while left feet remains in the original position.
  3. Start bending at waist level on the right side with the aim to touch right feet with the right hand fingers.
  4. Once you touch right feet, try to put right palm on the right feet, while making sure that both the legs and right arm are not bent anywhere.
  5. Do not bend forward or backward in order to touch your feet. In case you find it difficult to touch your feet without bending forward or backward, do not attempt to touch your feet, instead stretch right arm only till the point forward or backward bending is not taking place. The key to this asana is only sideward bending.
  6. Move the head in such a manner so that you will able to look at the sky.
  7. Now stretch your left arm towards sky without bending it exactly in the opposite direction of the right arm.
  8. Remain in this pose for 30 seconds
  9. Now reverse these steps to come back to the original standing position.

Do read more blogs related to height gain on telecart.com .