7 Stretching Exercises to increase height

1.) Sukahasana

This is a starting position that helps focus awareness on breathing and the body, strengthens the lower back and open the groin and hips.
– Sit cross-legged with hands n knees.
– Focus on your breath.
– Keep your spine straight.
– Allow the knees to gently get 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 slowly.
– Repeat 5-7 times.

2.) Cat-Cow Pose

This exercise will increase your spine’s flexibility. These are two poses, one following the other.
– Get on your hands and knees.
-Place your hands in front of your shoulder and 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 cow into cat and cat back into cow.

3.) Janu Shirshasana

This exercise stretches and opens your back and hamstrings, thus improving flexibility.
– Sit on the floor with legs extended in front of you.
– Bend one leg, bringing the heel of the foot as close as possible to the groin.
– 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 arms over your head.
– Exhale and begin to move forward slowly. Try to keep the back as straight as possible.
– Instead of bending from your hips, focus on lifting the tailbone and rolling forward on your buttocks.
– Inhale and lengthen the spine.
– Exhale and roll forward just a little.
– To get a bit more forward movement, engage your quadriceps (thigh muscles) as you move forward. This releases the hamstrings, giving you a bit more flexibility.
– When you’ve moved as forward as you can, lower the arms and grasp your foot.
– 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.
Step 1
– Lay down on your stomach. Keep your legs together, arms at your side, closes 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 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 and toes 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 Hastana) 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 to 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 towards 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 point straight up.
– Turn and look up at your hand. Take a deep breath.
– 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.) Spinal Forward Bend (Uttanasana)

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.
– 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.