How to grow tall at home with these simple exercises?


Several factors contribute to your overall height. It’s thought that genetic factors account for 60 to 80 percent of your final height. Certain environmental factors, such as nutrition and exercise, typically account for the remaining percentage. Between age 1 and puberty, most people gain about 2 inches in height each year. Once puberty hits, you may grow at a rate of 4 inches per year. However, everyone grows at a different pace. You generally stop growing taller after you go through puberty. This means that as an adult, you are unlikely to increase your height. However, there are certain things that you can do throughout adolescence to ensure that you’re maximizing your potential for growth. You should continue these as an adult to promote overall well-being and retain your height. 


1] Great Posture – We all must have played the game where we had to balance a book on our head or the one where we had a spoon in our mouth and a lemon balanced in the spoon and we had to race till the finish line without letting the book or the lemon fall. The overall motive of this race or game was to teach the children about balance, attention and improvising the posture. Our posture needs to be maintained even while we are sitting, standing or walking. A great posture not only helps in increasing/ retaining height but also decreases the chances of body pain, back pain, neck pain, etc. 

2] Walking on heels and toes –  Walking on heels while going and then on toes while returning. Keep repeating this walk for around 15-30 minutes on a regular basis. You will experience the calf muscles, hamstrings and glutes getting worked out. Also you will experience a bit of aching or muscle soreness for a few days after this exercise. We need to understand that more the stretching the more height grows. 

3] On your toes and heels – In this exercise one has to go on their toes, hold the posture for 3-4 seconds and return back to the relaxed posture. Then again stretch and go on your heels, hold it for 3-4 seconds and then go back to relaxed posture. Repeat this exercise for another 5-10 times and do it on a regular basis. 

4] Yoga – Yoga is something that unites the mind and the body. The body should be in sync with the mind, we should not be just doing exercises for the sake of doing it. Every Aasan that we do must have these three steps; Purak, Kumbhak and Rechak. In simple words the three steps are breathing in, retaining the breath and then breathing out. 

a] Bhujangasana – Bhujangasana or Cobra Pose is a reclining back-bending asana in hatha yoga and modern yoga as exercise. 

b] Tadasana – Tadasana, Mountain Pose or Samasthiti is a standing asana in modern yoga as exercise; it is not described in medieval hatha yoga texts. It is the basis for several other standing asanas.

c] Paschimottanasana – Paschimottanasana, Seated Forward Bend, or Intense Dorsal Stretch is a seated forward-bending asana in hatha yoga and modern yoga as exercise.

d] Hasta Padasana – Hastapadasana, Hand-to-Foot Pose is any of several asanas in modern yoga where the hands grasp one or both feet. 

e] Trikonasana – Trikonasana or Utthita Trikonasana, The Triangle Pose is a standing asana in modern yoga as exercise.

Perform these asanas and hold them for 1-2 minutes. Do at least 3-4 rounds a day of each. 

5] a}Meditation – Meditation is extremely beneficial. Pituitary stimulation is very important for growth hormone secretion. So one must meditate either before bed or as soon as they wake up, sit up straight, hands placed on the thighs, palms facing upwards as shown in the picture. Play cool and calm music and focus on the pituitary gland and imagine that you have already achieved the goal of increasing your height. Meditate for about 15-30 minutes. 

b} Shiro Pichu – Shiru Pichu is anAyurvedic treatment procedure which comprises two terms, Shiro meaning head,Pichu meaning a swab or sterile cotton pad or a sterile cloth dipped in medicated oils. One can use buttermilk or cow’s milk. Do this for at least 15 minutes.

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