VineshWay: Customized Fitness

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This exercises can help you grow taller.

note: it is very important to breath properly during these stretches, the breathing can be vital in gaining height.

• sit down and extend your legs as far as possible
• grab both of your toes
• slowly bring your head to the floor
• breath 5-10 times

Bhujasana

• place your hands near your hips (reverse the direction of the fingers for forearm growth)
• keep raising your back till you feel some pain at the lower back
• take atleast 10 breaths (each breath should atleast be 3 seconds)

Super Cobra

• place your hands and your feet as far as possible
• raise yourself up but make sure you are not on your toes but your whole foot is touching down
• take atleast 10 breaths while holding this position

Halasana

• lie down on your back with your spine and hands completely relaxed.
• slowly lift your legs 90 degrees and position them behind your head
• make sure your knees are not bent
• keep trying to straighten your knees and slightly raise them as you do this.
• hold for atleast 5 breaths

Camel Pose

• sit on your knees, MAKE SURE YOU HAVE A MAT
• slowly bend behind while keeping your neck constant
• you can grab the calves or for higher effect, grab the shin as shown in the picture
• take DEEP breaths while in this stance, tones abs as well

Palm touch on the ground

• stand up straight
• touch your palms to the ground
• make a conscious effort to keep the knees straightened
• take 5-10 breaths

Standing half squat knee kiss

• Here you put one leg one a higher platform
• gently squat the other leg a little
• bend your head as deep as you can on your leg
• hold for 7-15 breaths
• Repeat on the other leg

Knee Kiss

• keep the toes of one leg as close as you can to the groin
• grab the toes of the other leg and bend your head down to kiss your knee
• make sure the knee is completely straight
• go for atleast 10 breaths
• Repeat on the other side

Dragon Yawn

• Make sure your knees are straight
• stretch your hands in a reverse manner as seen in the pic
• extend them above while bending your head to kiss the knees
• MAKE SURE THE KNEES ARE STRAIGHT
• less than 5 breaths

Hero Pose

• Here you grab your toes with your left hand while raising your leg backwards
• lean ahead slowly while putting the weight on the other leg
• push with your other hand
• this improves balance and straightens knees
• go for 20-30 seconds
• change position and repeat

Super Stretch

• lie on your knees
• arch your back
• push your hands as far as behind as you can
• take atleast 15 breaths

Hamstring stretch

• place your legs as far as possible
• hold your palms down and drag yourself to one side
• kiss the leg as further as possible
• drag yourself to the other side
• 20 reps

Half moon stretch

• Stand straight and hold your hands in the namaste position
• raise your hands above your head
• push your hands to give your body the impression of a half moon
• breath atleast 10 times.

Chakrasana

• Lie down on your back
• raise yourself using your palms and toes
• bring the palms and toes as close as you can
• take 10 breaths

Intense leg pull

• Here you sit down with legs folded
• raise one leg above to the back of your head
• keep straightening your back
• take 10 breaths
• repeat with other leg

Table Stretch

• The difference between the table and the acrobat is that you don’t stretch your arms or legs in the table but give higher pressure to the spine
• hold for 10 breaths
• keep pushing your buttocks higher for better effects.

Lying Knee Kiss

• Lie down on your back
• slowly raise a leg 90 degrees
• grab the knee and pull towards your lips
• hold position for 5 seconds
• repeat with other leg

Swiss ball Stretches

Pythagoras stretch

• Here you extend the swiss ball as high as possible
• grab it and push your legs as far as you can behind
• maintain the position for 30 seconds

Swiss Moon Stretch

• grab a swiss ball
• lunge behind bending your spine as much as possible
• hold for 10 seconds, repeat thrice

Be creative and try to figure more stretches with the swiss ball or hell! simply sit on it all day long, will decompress your spine enough to make you look taller.

Also choose the workouts in gyms that focus on your thighs and lower back will automatically straighten your posture.

Have fun,

Vinesh