If you are someone who has poor posture, you can practice stretches that make you taller by stretching and strengthening all of the muscles that support good posture. Due to unhealthy working conditions or an inactive lifestyle, you may be one of many people who develop poor posture over time, which causes your vertebrae to move out of alignment. As a result, your muscles lose strength, flexibility and memory for optimal posture. Practice yoga stretches to regenerate muscle strength and memory for better posture.
Mountain Pose is the most foundational stretch for growing taller. It stretches your spine upward and brings all of your joints into proper alignment so that you can begin to create muscle memory for optimal posture. Start with your feet hip-width apart. Center your weight on the four corners of your feet. Engage your quadriceps. Engage your lower abdomen to support your low back. Point your tailbone down to prevent arching in your low back. Relax your shoulders and lift through the crown of your head.
Standing Forward Fold
A Standing Forward Fold elongates your spine and stretches your hamstrings. It is important to have loose hamstrings because when they are tight, they pull on your low back, creating tension, pain and a weak back over time. Start with your feet hip-width apart. Fold forward and place your hands on the floor, on your shins, or take your toes. Relax your head and neck and gaze at your navel. Bend your knees so that your belly rests on top of your thighs, encouraging your back to elongate. Over time and with practice, you can begin to straighten your legs. With every inhalation, feel your spine grow long. With every exhalation, fold a little bit more.
Upward Facing Dog
Upward Facing Dog opens the front side of your body, expands your chest and stretches your pectoral muscles. Bad posture typically results in rounded shoulders and tight pectoral muscles, and Upward Facing Dog counteracts these things. Start in High Plank with your shoulders stacked over your wrists, your toes on the ground and your body in a straight line. Lower to Mid Plank, keeping your elbows close to your rib cage. Flip the tops of your feet over and bring your chest forward. Stack your shoulders over your wrists and expand your chest. Press down through the tops of your feet, engage your quadriceps and try to lift your knees off the floor.
Downward Facing Dog
Downward Facing Dog is one of the most therapeutic stretches for the spine because in this pose you are constantly striving to elongate the spine. Start in High Plank, and from there lift your hips so that your body forms an inverted V. You can step your feet forward an inch or two, but maintain this distance between your hands and feet. Spread your fingers wide and press the floor away feeling your spine grow long. Gaze toward your navel, encouraging your hips to move toward your heels and your heels to move closer to the floor.