A yoga practice often consists of a series of deep breathing and stretching that release mental, emotional and physical stress while simultaneously relieving tension in muscles and joint stiffness. Regular yoga practice helps to decompress your body, increase flexibility and lengthen and elongate your limbs. Various yoga asanas can promote good posture and realign the spinal cord, all of which will increase your height by helping you to stand tall.
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Although yoga won’t actually add inches to your height, regular practice of certain asanas can help improve your posture by strengthening your upper and lower back, decompressing your spine and enhancing joint and ligament flexibility. Yoga stretches help elongate your limbs and lengthen your muscles, while the holding of poses strengthen and tone muscles, enabling them to better support your skeletal frame; all of which help you to stand tall. Using your diaphragm to breath deeply relieves stress and tension to bring calm and relax the body.
Uttanasana is a basic forward bend, which Yoga.com says is sometimes performed in between standing poses. Uttanasana stretches and lengthens the hamstrings and extends the spine to elongate your body. Breathe in deeply and stand with your feet firmly rooted into the floor, with about 1 foot apart. Either clasp your elbows above your head, or stretch your arms upward. On exhalation, lower your trunk with arms stretching forward all the way down to your shins. Place your hands in front of your feet and look straight ahead holding the pose for a few seconds. Release your hands and move into a folded pose by bending your trunk and head to rest against your thighs and shins, eyes looking down. Repositioning your hands, placing them next to your feet or grab your ankles while relaxing your head and neck and hold for 20 to 30 seconds. Continue to breathe consistently, then upon an inhalation, come up slowly, extending your arms upward and stretching. Drop your arms down while exhaling to end the pose.
Yoga asanas help decompress and strengthen your back to improve your posture, which an article on Yoga Wiz explains encourages growth within the spine. The article recommends the Sukhasana pose, also called the Easy pose, to tone the lower back and enhance the cultivation of deep breathing from the diaphragm. When breathing correctly, your abdomen distends on inhalation, and deflates with exhalation, which promotes deep relaxation. This asana is also useful for toning the hip area while decompressing cartilage. Sit with your legs crossed and hands on knees with palms facing up. Make sure your spine is properly aligned and your ischial tuberosity or tailbone is pressed toward the floor and breathe deeply.
The Bhujangasana or Cobra pose helps lengthen and strengthen the back, increasing flexibility while releasing stress and tension. A "Yoga Journal" article suggests doing this pose to tone the legs, abdomen and pelvic area and decompress the spine. This will improve your posture so you reach your maximum height. The Cobra pose is so called because the position looks like a cobra ready to strike. To do the Cobra pose, lie face down with your feet together and toes pointed. Bend your elbows and push your hands into the floor next to the sides of your torso with your fingers spread. Inhale deeply and lift your head, chest and abdomen until your arms are straight. Increase the stretch by pushing your pelvic region into the floor, reaching your head farther back as if trying to look behind you. Hold this pose for around 20 to 30 seconds, breathing steadily. Release the pose and move your body back to its primary position, exhaling to close the pose.