how to grow taller yoga exercises

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How to grow taller yoga exercises

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I. Tips to grow taller for you!

Do you want to increase your height? Bored of all those medicines and

hard core exercises which promise a lot but show no result? Looking for

the best solution which can increase your height without any side

effects and pain? If your answers for all of these are yes, then you are

at the right place. Now you can increase height by practicing a few

simple Yoga exercises at your own convenience.

Children generally reach their maximum height till the late stage of

their adolescence period. As far as increasing height is concerned, it

depends upon various genetic and environmental factors. However it is

possible to gain a few inches even after adolescence by practicing yoga.

Yoga provides energy to all parts of the body and thus places the body

at ease. It is beneficial for the overall health and well-being of the body.

Yoga affects your height indirectly by correcting your body posture,

such that your body utilizes all the energy and grows in height.

By creating suppleness while controlling your breath and stretching

your body through its full range of motions, yoga helps in increasing

height at many levels. The deep inhalation involved in yoga releases the

stress that causes tension in your back muscles, thus removing the

obstacle to enhance growth of the body. A number of yoga postures


can help in increasing your height by keeping your body upright. Given

below are yoga poses for increasing height.

1. Surya Namaskar:

Surya Namaskar is being practiced for centuries and involves 12

different postures which should be performed in a chronological

manner.

Stand with your face towards the sun and your feet touching each

other.

Bringing your hands near your ears, do the namaskar or in other words

touch a palm with the other, index finger to index finger and little finger

to little finger.

Inhale and raise your arms upwards.

Now bend backwards and stretch your arms above your head.

While bending forward exhale slowly and try to touch the ground by

keeping your hands in line with your feet and your head touching the

knees.

Inhale and slowly move your right leg back without a jerk.

Keep your hands and feet in such a position that only your toes touch

the ground. Having done so, slowly raise your head as much as you can.

Now get your head back to the normal position.

Push your left leg backwards, making it parallel to your right leg with

only your toes touching the ground and exhale while doing this step.

Keeping your arms straight, raise your hips and align your head with

your arms forming an arch and push yourself up.


Now, exhale and lower your body to the ground. Touch the ground with

your feet, knees, chest forehead and palms.

Inhale and raise your head backwards as far as possible.

Pushing yourself up as much as possible, rest only on your palms and

feet.

Inhale and slowly bend the left leg at your knee. Bring your feet

together and lift the leg upwards.

2. Sukhasana:

Sukhasana is the centre position from where all other yoga poses

originate. This position helps in controlling your breathing and tones

your lower back and hips, thus helping the cartilage in those areas to

decompress.

3. Talasana: (the Mountain Pose)

Being extremely easy and beneficial, this asana keeps your body supple

and strengthens your arms, legs and spines. It is also beneficial for

height gain and should be practiced right from childhood.

Stand straight, keeping your feet together and your spine erect with

hands by your side, palms facing the thighs.

Clasp both your hands with your fingers and inhale deeply while

lengthening your spine and stretching your hands above your head.

Your palms should face the ceiling.

Now lift your heel and balance yourself by standing on your toes.

Stretch your entire body as much as possible. After this, exhale while

returning back to your original position.

4. Trikonasana: (Triangle Pose)


Trikonasana or triangle pose helps in improving your balance and

enables to have good posture. This exercise is particularly beneficial in

relieving tension.

Now stand keeping your legs 3 to 4 feet apart and your feet parallel to

each other.

Raise your hands while keeping it at a straight line with your shoulders.

Bending towards your right side, touch the toes of your right leg with

the fingers of your right hand. You can also try touching the toes of

your right leg with your left hand fingers.

Raising your left hand towards the ceiling, look up towards your left

hand.

Maintain this position for a minute. Repeat this procedure with your

right side.

5. Parivrtta Trikonasana: ( Revolved Triangle Pose):

Also known as inverted triangle pose, this position strengthens your

back and improves your body balance and thus contributes to height

growth.

Stand with both your legs stretched out towards their sides.

Lift both your hands, keeping them in line with your shoulders.

Turning your torso towards your right, touch your right foot with your

left hand. The right hand should be faced upwards with your fingers

pointing outwards.


Look towards your fingertips. Hold this position for 30 seconds. After

this, release and put your arms in line with your shoulders. Repeat this

procedure with the other side.

4. Dog and Cat:

These popular movements focus on extending your spine fully in two

different directions, thus stretching every cartilage disc in your spinal

column.

Stand on your hands and knees with your hands slightly ahead of your

shoulders and knees hip width apart.

Inhale and tilt your pelvis up, curve your spine such that your stomach

drops towards the ground and your head is upwards.

Stretch your body fully but gently and then move into cat position by

reversing the curve of your spine.

This exercise should be finished with your pelvis down and chest and

stomach in.

Move your body through this movement fluidly and repeat the full

cycle many times.

7. Adhomukha Savasana:

This asana is also known as the downward facing dog and is relatively

easier to perform. It increases the blood flow to your face and neck,

thus keeping your skin glowing. As it is done against gravity, it helps in

boosting mental confidence and reducing stress and anxiety.

Stand on the ground with your hands and knees.


Position your legs directly underneath your hips and your arms

underneath your shoulders.

Your palms should face the ground and should get a proper grip by

spreading out your fingers.

Now sink your stomach in with a deep inhalation.

Lift your knees off the floor while supporting yourself with both palms

and toes.

When your knees are lifted off the floor, your tailbone automatically

starts rising up to the ceiling.

Try to stretch your spine and legs as much as possible such that your

tailbone is pointing upwards and your body assumes an inverted V

shape.

This pose should be held for 5 breaths.

8. Tree Pose:

This yoga posture is very useful in strengthening your calf muscles and

your legs and improves your overall balance.

Stand with your spine erect holding your hands together (Namaste)

stretched over your head. While doing so, your feet should be kept

together.

After positioning yourself in this way, lift your right leg bent at the

knees and place the sole of your right feet on the inner thigh of your

left leg. The knees of your right leg should be facing outwards.

Take a normal breath. Repeat this procedure with your left leg.

9. Chakrasana:


Also known as the wheel pose, Chakrasana will help in increasing your

height at any age. It helps in making your spine more elastic and your

body flexible. Thus, it is very effective in height increase. In this asana,

the body is bent forward or backward.

You have to start this by lying on your back and bending legs at the

knees level such that they are placed nearer to the hips.

Put your palms on the sides of your head by bending the elbows and

fingers towards your body.

Now inhale while raising your body upwards and resting on the feet

and the palms, thereby curving your spine.

Remain in this position for a few seconds and gradually increase the

duration by breathing normally.

10. Hastapadasana: ( Hand to Foot Pose):

This yoga pose is very effective in gaining some extra height. It focuses

on every body part from head to toe and is suitable for those who have

a shorter upper part or the lower part of the body and want to increase

their height to look and feel better.

Stand straight with feet together and arms alongside your body. Your

weight should be balanced equally on both feet.

While inhaling, extend your arms overhead and while exhaling bend

forward and down towards your feet.


Maintain this posture for 20-30 seconds and continue to breathe

deeply.

Your legs and spine should be kept erect, hands should be rested either

on the floor, beside the feet or on the legs.

While breathing out, move your chest towards the knees, lift your hips

and tailbone, press your heels down, let your head relax and move it

gently towards your feet.

Continue to breathe deeply. Bring your arms to the sides while

exhaling.

II. Grow taller tips

Maybe you feel like your friends have suddenly hit a growth spurt and you're lagging seriously behind. Maybe the rest of your family is really tall and you're wondering if you can do anything to catch up. The truth is that a person's height is mostly determined by things out of their control,-- genes. Do know, though, that there are many factors that affect height which can be controlled, a whole battery of natural habits, techniques and foods that can enhance your ability to grow taller. So, if you are still growing, read on


to learn about natural ways that work for and with you to help you grow taller.

Method 1 : To Become Taller

1.

1.Consume a balanced diet. A person will look a lot shorter when

having a plump body. Not only that, being fit by eating right will

make you taller and feel better!

o Eat plenty of lean protein. Lean protein, such as white poultry meat, fish, soy, and dairy, helps promote muscle

http://www.wikihow.com/Image:Become-Taller-Naturally-Step-1-Version-2.jpg


growth and healthy bones. Simple carbohydrates such as pizza, cakes, sweets, and soda, are the stuff to stay away from.

o Eat plenty of calcium. Calcium, found in leafy green vegetables such as spinach and kale, and in dairy (yogurt and milk), helps promote healthy bones.[1]

o Get enough zinc. Studies, although they have been inconclusive so far, point to a possible link between zinc deficiencies and stunted growth in boys.[2] Good sources of zinc include oysters, wheat germ, pumpkin and squash seeds, lamb, peanuts, and crab.[3]

o Get enough vitamin D. Vitamin D promotes bone and muscle growth in children[4], and a deficiency has been shown to stunt growth and cause weight gain in teenage girls.[5] Vitamin D can be found in fish, alfalfa, or mushrooms commonly.

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2.

Exercise throughout the teen years and in puberty to improve

your height modestly. Do jumping exercises frequently, such as

skipping, dancing and even hanging . Be active. Get out and about

and work your muscles for at least 30 minutes each day.

o Join a gym. Joining a gym will help give you access to a lot of great exercising and muscle-building machines. It will also keep you motivated to work out (you'll feel silly if you're not exercising in the gym).

o Join a sports team. People who join sports teams can use their natural competitiveness to burn extra calories and hopefully get their bodies taller. The great thing about team



sports is that half the time, you don't even realize that you're exercising.

o If nothing else, walk around. If you can't find the time to do anything else, get up and walk around. Walk to the grocery store. Walk to the library. Walk to school.

3.

3

Get adequate sleep each night. Sleeping is the time when your

body grows, so having plenty of sleep is equivalent to giving your

body more time for growth. Get between 9 and 11 hours of sleep

per night if you're a preteen or still younger than 20.



o The human growth hormone (HGH) is produced naturally in our bodies, especially during deep or slow wave sleep.[6] Getting good, sound sleep will encourage the production of HGH, which is created in the pituitary gland.

4.

4

Understand that a majority of your height will be predetermined

by genetics. Scientists reckon that 60% to 80% of your height is

determined by genes.[7] Unfortunately, either you have the tall

gene or you don't. That's not to say that you can't grow tall if you

have parents who are on the shorter side; it just means that





having shorter parents means you're more likely to be on the

short side.

5.

5 Try not to stunt your growth. There might not be a lot you can

do to increase your height, but you can take several steps to make

sure your natural height isn't shortened by environmental

influences. Drugs and alcohol are both thought to contribute to

stunted growth if they're ingested while you're young, and

malnutrition can keep you from reaching your full height, as well.

o Does caffeine really stunt your growth? Scientific study shows that, no, caffeine does not stunt growth.[8] Caffeine




does, however, have a higher chance of keeping you from sleeping soundly and regularly. Kids and adolescents needs about 9-10 hours of sleep, and caffeine may hurt your ability to get that much sleep.

o Does smoking really stunt your growth? The effects of smoking and second-hand smoke on body mass index (BMI) are inconclusive. According to Columbia University's Internet Health Resource, "Although the studies that have been done are largely inconclusive, the available research suggests that children who smoke or who are exposed to second-hand smoke are shorter than those who do not smoke or are children of non-smokers."[9]

o Do steroids really stunt your growth? Absolutely. Anabolic steroids inhibit bone growth in young children and teens, along with lowering sperm count, decreasing breast size, elevating blood pressure and putting you at higher risk of heart attack.[10] Children and teens who suffer from asthma and use inhalers that dispense small doses of the steroid budesonide are, on average, half an inch shorter than those not treated with steroids.[11]

6. Expect to be in your twenties when you stop growing. A lot of

young kids look at themselves and ask, "Have I finished growing

yet?" If you're under 18, the answer is probably "No!"[12] If you

haven't stopped puberty yet, then you haven't stopped

growing.[13] Try to be thankful that you have a little time to grow

taller instead of worrying about how tall you will be.

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how to grow taller yoga exercises

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