Can Yoga Make You Taller? 5 Lengthening Poses to Try

Being taller is often perceived as a desirable trait. For those of us who may be less than happy with our height, it makes it even worse that we actually get shorter over time. As we get older, our spines compress and we lose bone density. So, can yoga make you taller? You can no longer grow as an adult. Our height mostly depends on two factors: genetics and childhood nutrition. However, there’s good news. Practicing yoga can help fully express your height. Yoga improves posture and balance, making you appear taller. Additionally, this helps prevent height loss due to aging.

A Case Study

The Physical Education, Sport and Kinetotherapy Journal published a case study on the effects of yoga to “verticality” or height. Two subjects were tracked for a month as they practiced yoga. The researchers were interested to see how the spine responded to lengthening yoga postures. The results showed that within a month, the subjects increased their height to about 1 centimeter. The case study also showed evidence that practicing yoga for no more than 30 minutes a day can lead to a healthy and relaxed spine, can prevent spine compression and all negative effects of spine misalignment like back pains.

After each exercise, the two subjects took relaxation breaks to pay attention to their body sensations. This gave their yoga practice a meditative or mindfulness aspect, enhancing the results even more. The researcher says “We underline the importance of self-listening after each exercise as a rest of the body assisted by the brain, as a spectator to the own exercise echo inside the body.”

So according to this study, can yoga make you taller? Well, not exactly. The subjects gained 1 cm by lengthening their spine. They didn’t actually grow but they regained height loss due to misalignment, which is still very impressive for such a short amount of time.

Improve Your Posture

As we go about our daily activities, we put stresses on our back which may lead to bad posture and back problems. The way you stand does not only affect your health, it also impacts your mindset. A great posture can enhance your confidence. Yoga improves posture, muscle strength, flexibility and balance. With good balance and flexibility, you become less prone to injuries while a good posture helps you stand taller.

Five Lengthening Poses

Try the following standing and balancing poses that focus on improving stance and lengthening the spine. Standing postures are great for increasing strength and stability in the legs. On the other hand, balancing poses require concentration and agility. They stimulate the mind while improving stance and poise. As you try the steps below, make sure to maintain steady breathing. Inhaling and exhaling mindfully will improve your practice.

1. Triangle

Do you have lower back pain? If so, this pose is for you! Not only does the triangle pose lengthens the spine, it also relieves symptoms of sciatica.

1. Stand with your feet parallel.
2. Step your feet wide apart. Inhale and extend your arms to the side.
3. Turn your left foot in slightly. Turn your right leg and foot out to the side.
4. Engage your leg muscles as you inhale and exhale. Bend to the right at your waist and place your right fingertips on the floor.
5. Look up toward your left hand.
6. Hold for several breaths and repeat on the other side.

2. Warrior II

This pose lengthens the spine and stretches the hips and shoulders. It also increases endurance.

1. Stand with your feet parallel.
2. Step your feet wide apart. Inhale and extend your arms out to the side.
3. Turn your left foot in slightly. Turn your right leg out directly to the side.
4. Engage your leg muscles and bend your right knee to 90 degrees.
5. Hold for several breaths. Release the pose and repeat on the other side.

3. Chair

This pose lengthens the spine. Engage all the muscles fully and you’ll feel the burn on the butt, thighs and calves.

1. Stand with your feet parallel.
2. Bend your knees to 90 degrees and touch the floor with your fingertips on each side.
3. Stretch your arms overhead.
4. Hold for about 15 seconds and release.

4. Tree

This is one of the fundamental balancing postures. It lengthens the spine and strengthens the legs.

1. Stand with your feet parallel.
2. Focus on a point in front of you. Keep your left leg strong and bend your right leg to place the right foot against the inner left thigh.
3. Bring palms together in front of your heart.
4. Bring your shoulders back and extend arms over your head, bringing the palms together.
5. Hold for several breaths and repeat on the other side.

5. Boat

This is a great core exercise. It lengthens your spine while strengthening the abs, legs and arms.

1. Sit with your legs extended in front of you, arms on the side and back straight.
2. Bend your knees and from the side, place hands right below your knees. Bring your shoulders back.
3. Lean torso back and balance on your butt, between the sitting bones and tailbone. Legs should be lifted off the floor, still bent. Try this step slowly and repeatedly until you get the hang of it. Use a folded blanket to sit on for extra cushion.
4. Slowly straighten your legs out at an upward angle. Stretch arms forward and keep it parallel to the floor.
5. Hold for as long as you can.

Consistency is Key

Whether yoga can make you taller or not depends largely on consistent practice along with maintaining a healthy lifestyle. Focus on spine lengthening postures like above to fully express your height and combat height loss due to aging. Who knows, maybe you’ve been misaligned for years. You could gain a few centimeters, maybe an inch! However, remember not to obsess about your perceived lack of height. David Robson said it best, “it’s not the size of your body that determines your fate, but the way that you use it.”