"Stand up straight" and "stop slouching" are likely two admonishments you may have heard regularly growing up. Most children ignore these comments, and today you'll probably find yourself still slumping when seated or standing. Poor posture makes you appear shorter. Yoga exercises can improve your posture as well as release tension to lengthen your spinal column and tight muscles in your hips and legs that might be making you seem shorter than you really are, according to a Yoga Journal magazine article titled "Better Posture 101." Exercise of any kind won't lengthen your bones to actually make you taller, but after doing regular yoga practice, you'll look and feel taller.
Warrior I Pose
Step 1
Do the Warrior I Pose or Virabhadrasana I daily or at least three days a week to stretch your hip flexor and hamstring muscles, as recommended by Yoga Journal.
Step 2
Stand up at the top of your yoga mat. Step back with your left foot toward the end of your mat and straighten your left leg. Rotate your left foot outward to 45 degrees and press your left heel into the floor.
Step 3
Keep your right foot pointing forward. Bend your right knee over your right ankle. Raise your arms straight over your head and press your palms together. Keep your hips facing forward.
Step 4
Take five deep breaths. Breathe in and out through your nose at equal intervals, as advised by YogaWiz.com article "Yoga to Increase Height." Breathe in for four seconds and breathe out for four seconds, for example.
Step 5
Step forward with your left foot and then step back with your right. Repeat on this side.
Hero Pose
Step 1
Do the Hero Pose or Virasana every day. This pose teaches you good posture and builds strength in the muscles needed to maintain it, according to Yoga Journal. Sit on the floor with your knees bent and tucked under you. Spread your legs so you can sit between them. Put a pillow or block under your buttocks if this is too much on your knees. Place your hands, palms down, on your thighs.
Step 2
Put your right hand on your lower back. Tuck your tailbone under you and sit on your hand so your lower back will become flat.
Step 3
Arch your lower back by moving your hip in the opposite direction. Shift back and forth between these extreme positions until you find a neutral, comfortable position for your lower back. Feel your "sit bones" pressed evenly into the floor.
Step 4
Practice the Hero Pose a couple of minutes each a day to reinforce the proper posture. Sit in their neutral spine position throughout the day such as when you are sitting at your desk or standing in line.
Easy Pose
Step 1
Do the Easy Pose or Sukhasana to stretch your back and lengthen your spine, as recommended by YogaWiz.com. Sit on a mat on the floor and cross your legs. Put either your right foot under your left shin or vice versa, depending on what is more comfortable.
Step 2
Rock your hips gently forward and back until you feel your "sit bones" pressing into the mat. Place your hands, palms up, on your thighs.
Step 3
Sit up tall as if a hook is attached to your spine and someone is pulling it straight. Pull your shoulders back and your abdominals in. Breathe in and out through your nose in equal intervals. Sit for five or more deep breaths, maintaining perfect posture.
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