The spine is flexible and can move in four directions. It consists of 24 vertebrae along with five lumbar, 12 thoracic and seven cervical bones. Height is effected by posture and how you carry yourself. A curved or hunched over posture makes you look shorter than you actually are. Certain stretches can lengthen the spine and increase height.
Importance of Good Posture
Daily life activities can restrict the spine and make it feel crunched. This can cause numerous health problems. In yoga, the spine is considered a channel of energy; when it is erect and flexible, energy can flow freely in the body. With dedicated practice and by developing new habit patterns, you can begin to sit and hold yourself up straight. Learning to stretch and lengthen the spine will also help you to support a healthier posture.
Standing Forward Bend Pose
Standing forward bend pose, or uttanasana, can help lengthen and stretch the spine. Start out by standing straight up, feet hips width distance apart. Take a deep breath in and lift your arms over your head, exhale and forward fold to touch your toes. Do not worry if you cannot touch your toes. It is also fine to bend your knees a little. Let yourself hang there for several minutes. Then, by using the strength of your core, lift yourself up slowly back to standing and inhale. Repeat this several times until you feel your back opening and relaxing.
Cobra Pose
Lay flat on your belly on the carpet or yoga mat if you have one. Relax yourself and place your hands under your shoulders. Bring your legs together, gently inhale and push up by pressing your hands into the floor. Try a variation by using the muscles in your back to lift you up and use very little strength in your arms. Remember to take deep inhales every time you lift yourself. If you are feeling good at this point, try a more advanced pose of upward dog cobra. Do this by lifting up into a regular cobra pose and then continue to lift up most of your body so just the bottom of your legs and feet are touching the floor.
Downward Facing Dog
Downward facing dog is one of the most well-known yoga poses. It works to strengthen the back and elongate the spine. With your hands and feet on the floor in a table-like position, inhale and straighten your legs, keeping your hands on the floor, so your body is in an upside-down V shape. Hold this pose for five breaths if you can, so that you can feel the stretch on your legs and back. Lower your legs and repeat this pose several times.
