Many of us are convinced to gain height naturally with a synergistic effect of exercise and a well-balanced diet. Several body postures go a long way in stretching your muscles and getting the decompressions out of your vertebrae.

If you’re not happy with your look and are wondering how to get taller, don’t look any further. This in-depth guide on best practices for height increase will help fix your height concerns.

Check out our precise workout list if you wish to get a beautiful, taller look. Let’s dive in!

1. Bar Hanging

What could be more simple than just hanging on a horizontal bar and keeping your spine and arms upright?
With this pull-up and chin-up exercise, you can grow stronger and taller at home.

2. Cobra Stretch

Though the name sounds weird but this yoga pose is a key to improving spinal flexibility. It is a proven back stretch exercise for adding a few inches in your overall height.

Want to know how do you do it? Simply lie down on the floor with your face down and your palms positioned on the floor under your shoulder and then arch back to your full capacity.

3. Standing Forward Bend

With many height increasing exercises out there, this needs to be your staple lengthening pose.

Simply stand straight with your arms vertically up the sky. Bend forward and touch your toes with your hands without bending your knees. Repeat it several times to boost your elasticity as well as height.

4. Downward Facing Dog Pose

Amongst the best practices for height increase, downward facing dog posture is of special interest. It’s an upside-down V pose that elongates your back muscles, making them stronger.

5. One leg hopping

This one is a fun exercise for shaping up the lower body and gaining height. Many of us have unknowingly practiced it during our childhood.

It’s all about pointing your hands towards the sky and then hopping on one leg for as many times as you can.

6. Front Leg Kick

This is a Korean martial art move called Tae Kwon Do. Doing front kicks in the air increases your heart rate, enhances muscular definition, helps reduce abdominal fat, and improves height.

7. Pilates Mat Rollover Exercise

Many of us consider it daunting, while this rollover is the secret to strengthening your core and abdominal muscles.

Lie flat on your back with your arms pressed to the sides. Inhale and bring your legs up to 90˚ (L-pose) and then up and over your head with your palms facing the mat.

8. Jump Squats

A jump squat is one of the most power-pack exercises for muscle conditioning and height increasing. It can burn lower body fat and increase height and spinal mobility.

Just bend your knees to squat down or push back your hips and then jump high.

9. Surya Namaskar or Sun Salutation

It is a widely recognized yoga therapy that integrates 10-12 simple yoga asanas or postures for stretching your legs, shoulders, and back, thereby bringing you peace of mind.

10. Rope Skipping

No one is foreign to this childhood activity. Rope skipping is thought to be no less of importance as it makes you look slimmer and taller.


Is height increase possible after turning 18 or more?

Focusing on your diet, postures, workouts, and even sleep patterns, you can grow taller naturally.

What are the best foods for increasing height?

Eating a healthy diet that is well-balanced in proteins, carbohydrates, fats, minerals, and vitamins – works great for the body’s growth and immunity.


It’s said that height is in our genes but not all of it. Maintaining optimal body postures can increase your height with less effort but this doesn’t happen overnight. It demands determination and thorough practice.

We hope you liked the way we walked you through our best practices for height increase. Share your thoughts with us in the comments section.