How To Increase Height After 25 Naturally?

Are you in your 20s and want to grow taller? Well, if you think that after 25 years of age you cannot grow tall – well not completely true. Whether you are 21, 22, or 25 years old you can still increase your height naturally by improving your posture and following these 5 height increasing tips that have no side effects. Stay committed and you will see results. With that in mind, let’s begin our session  – first, let me tell you why you stop growing at all!

Why Does Height Stop Increasing?

Height increases up to the age of 18 in women and up to the age of 24 in men. It is rather difficult to increase height after reaching adulthood as the production of these hormones slowly stops. Growth is controlled by hormones like human growth hormone (HGH), thyroid hormones, and sex hormones. The length of the bones increases due to the presence of growth plates or epiphyses at the end of long bones. HGH is produced by the pituitary gland stimulates bone growth at the growth plates. As you get older, the growth plate fuses, and there is no room for HGH to stimulate bone growth.

How To Increase Height After 25 Naturally?

It is really difficult to increase height after the age of 25, primarily due to the fact that the bones stop growing at this age. Surgeries and growth hormones that promise height growth in adults are potentially dangerous and detrimental to the body. However, with a few tricks and tips, it is possible to add a few inches or at least appear taller. In fact, these tricks can also help those who want to increase height after 20, 21,22 and 25 years of age. So, check this simple yet effective height increasing tips.

1. Proper Diet and Nutrition

Increase Height After 25 - Proper Diet and Nutrition

Proper diet and nutrition play a vital role in improving your height. Your body should be able to absorb vitamins, minerals, and nutrients in order to incorporate them into your system for the proper growth and height gain. A balanced diet rich in calcium, vitamin D, phosphorus, iodine, and magnesium is extremely important for proper growth. Intake of trans fats and saturated fats should be restricted as they are difficult to digest and interfere with the absorption of nutrients. In order to get protein, carbohydrates, amino acids and calcium required for healthy growth and development, make sure you include the following food items to your diet.

Foods To Eat To Increase Height After 25

  • Carrots
  • Egg yolk
  • Beef
  • Fish – tuna, mackerel, and salmon
  • Liver
  • Green leafy vegetables
  • Potatoes
  • Nuts such as almonds and peanuts
  • Chicken
  • Beans
  • Peas
  • Fruits like apples and bananas
  • Milk and dairy products

The importance of calcium in the overall development of the human body cannot be ignored. This nutrient is vital for the growth and maintenance of strong bones and cartilages. Thus, it is advisable to have milk and dairy products to fulfill your calcium requirements. Apart from this, you should also drink at least 6 to 8 glasses of water daily to detoxify your body.

2. Exposure To Sunlight

Increase Height After 25 - Exposure To Sunlight

Sunlight is one of the most important sources of vitamin D. Vitamin D contributes to your height in the greatest way because of its effect on bone growth. Exposure to sunlight allows your body to get the required dose of Vitamin D. Sunbathing, especially early in the morning or late afternoon, can be very beneficial because the ultraviolet radiation is at its lowest during this time.

3. Stretching And Exercise

Exercise is extremely crucial to gain good height as growth is stimulated when the body is being exercised and stretched. These exercises will also improve your posture and help you grow at least an inch of height. Apart from exercise, sports activities like cycling and swimming can also help in increasing height. The exercises given below might be helpful in gaining some height after the age of 25 years.

Forward Bend

Stretching And Exercise - Forward Bend

  • Stand straight, core engaged, feet together, and hands on your side.
  • Raise your hands above your head and inhale.
  • Now exhale slowly, and bend down. Allow your hands to touch your feet and your head to your knee.
  • Now, inhale and slowly raise your body up, stand straight with your hands over your head.
  • Repeat this 10 times.

Time Duration – 5 minutes

Tip – You can bend your knees a little when you bend down if you are a beginner.


Stretching And Exercise - Superwoman
  • Lie down on your belly on a mat.
  • Extend your arms in front, keep your toes point out.
  • Now, lift your hands and legs up, as if you are flying. Feel the stretch in your core, glutes, chest, and shoulders.
  • Hold this pose for 5 seconds and then exhale and slowly drop back to the starting position.
  • Repeat this for 10 times.

Time Duration – 8 minutes

Tip – Initially, if you are not comfortable holding the pose for 5 seconds, hold it for 3 seconds.

Spot High Jump

Stretching And Exercise - Spot High Jump
  • Stand straight with your core engaged, relaxed shoulders, feet together, and hands on your side.
  • Now, bend your knees and elbows a little and use the force of your legs and arms to propel your body up.
  • Keep your body straight when you are in the air. Try to jump as high as possible.
  • Land safely by first landing on your feet and then bending your knees a little so that the shock is absorbed by the knees a little. This will prevent any injury to your feet.
  • Repeat this 10-15 times.

Time Duration – 10 minutes

Tip – If you are a beginner, do 2-3 sets of 5 jumps. Make sure you land on your feet smoothly without hurting your feet or knees.

Rope Jumping

Rope Jumping
  • Stand straight with your feet together, core engaged, and shoulders relaxed.
  • Hold a rope and swing it by rotating your wrists. Jump the rope to prevent falling.
  • Repeat this 30-50 times.

Time Duration – 8 minutes

Tip – Do this exercise on a flat and even ground.


  • Stand straight, shoulders relaxed, and feet together.
  • Do a full squat and sit down, touch the floor with your fingertips, and press the floor, raise both your hands above your head, and propel your body up into a jump.
  • Land on your feet, bend your knees, and again do a full squat and touch the floor with your fingertips.
  • Repeat this 10 times.

Time Duration – 4 minutes

Tip – Jump as high as possible. When you are comfortable enough, do 2-3 sets of 10 burpees.

Bar Hanging

Bar Hanging
  • Stand below a bar.
  • Jump slightly to catch hold of the bar and hang.
  • Hold the pose for 5-10 seconds.
  • Release the bar and count 10 and then repeat.
  • Do this 15 times.

Time Duration – 15 minutes

Tip – When you hold the bar, your palms should face forward.

So, these were a few exercises that can help you increase your height after you cross 25. Now, let me tell you about a few yoga poses that are best to increase height.

4. Yoga

Apart from regular exercising, practicing yoga also helps in maintaining the correct posture, which makes you look taller and contributes to the overall development of your body. The different yoga positions make your body supple, besides stimulating the growth hormones. So, here are the best yoga poses for increasing height after 25.

Tadasana (Mountain Pose)

Tadasana (Mountain Pose)
  • Stand straight with your shoulders relaxed, and feet slightly apart.
  • Slowly raise your hands above your head and lock the fingers of both your hands together.
  • Now, slowly lift your ankles and turn your palms up towards the sky. Feel the stretch from your ankles to calves to spine and your head.
  • Hold this pose for 3 seconds and then slowly lower your ankles.
  • Repeat this 10 times.

Time Duration – 7 minutes

Tip – Do this early in the morning.

Bhujangasana (Cobra Pose)

Bhujangasana (Cobra Pose)
  • Lie down flat on your belly, toes pointed out, palms on the side of your chest, and forehead is touching the floor.
  • Now, support your body on your palms, and slowly lift your head up towards the ceiling and lift your upper torso up. Keep your core engaged and look towards the ceiling.
  • Feel the stretch in your core, glutes, hamstrings, calves, shoulders, biceps, neck, and wrist extensors and flexors.
  • Now, slowly lower your body and come back to the starting position.
  • Do this 10 times.

Time Duration – 10 minutes

Tip – Keep your legs straight and squeeze your glutes as you lift your upper torso up.

Adho-Mukha Svanasana (Downward Dog Pose)

Adho-Mukha Svanasana (Downward Dog Pose)
  • Assume a fetal pose, toes inward, arms extended, and forehead on the ground.
  • Now, slowly come to a cat pose.
  • Flex your toes to touch the ground and to support your lower body.
  • Slowly, lift your knees up and raise your hips. Your palms and toes should support your body.
  • Now, straighten your knees and simultaneously lower your ankles. Let the ankles touch the ground.
  • Keep your arms extended, your palms on the floor, and try to bring your head close to the knee.
  • Hold this pose for 20 seconds.
  • Now, slowly come back to the starting position.
  • Repeat this 5 times.

Time Duration – 10 minutes

Tip – It’s okay if you are not able to put your ankles down on the floor completely. Practice this asana daily, and one day you will succeed.

Trikonasana (Triangle Pose)

Trikonasana (Triangle Pose)
  • Stand straight with your feet wide apart.
  • Turn to your right, right foot pointing to your right and left foot pointing straight.
  • Now, bend your body to the right side and touch your right foot with your right hand. Your left arm is now above your head, make sure to keep both arms in a straight line.
  • Look up towards your left arm and feel the stretch in your thighs, back, obliques, and neck.
  • Hold this pose for 20 seconds and then slowly go back to the starting position.
  • Do this on the left side as well.
  • Repeat this 5 times.

Time Duration – 10 minutes

Tip – Breathe in and breathe out as you hold the pose for 20 seconds.

Sarvangasana (Shoulder Stand)

Sarvangasana (Shoulder Stand)
  • Lie on your back, core engaged, feet together, and shoulders relaxed.
  • Squeeze your glutes, quads, and hamstrings and lift your legs up.
  • Now, support your back by holding your waist with your palms and then lift up your pelvis.
  • Form a steady and straight line, point your toes up, and look up to your toes.
  • Hold this pose for 5 seconds.
  • Slowly and gently, lower your body and come back to the starting position.
  • Do this 5-7 times.

Time Duration – 12 minutes

Tip – Keep your feet flat on the ground.



Stretch yourself on a daily basis after having a bath while your muscles are warm. After walking for 5 minutes, gently shake each arm and each leg to loosen up and release tension. The entire side of your body should be stretched, starting from your fingertips through your shoulder and hip all the way down to your toes. This sequence should be repeated at least 3 to 5 times for best results. But how will these exercises help to increase your height? Find out next.

Benefits Of Yoga And Exercise To Increase Height After 25

All the exercises and yoga asanas mentioned here helps improve blood circulation, improves posture, strengthens bones, helps better food absorption, and keeps the stress away. Do these exercises regularly to see a visible difference in just 2-3 weeks. Now, let me give you the last and most important tip to increase your height after 25 years of age.

5. Proper Sleep

Proper Sleep

Adequate sleep is absolutely necessary because of the fact that the growth hormone does its job of thickening and lengthening your bones during deep sleep. Correct sleeping posture is also crucial for proper growth. Deep sleep on a daily basis in conjunction with proper diet and exercise should be achieved, and the following tips should be followed to facilitate deep sleep.

  • Use a comfortable and firm mattress.
  • Always wear clean, soft and comfortable clothes while sleeping.
  • Ensure that the room is dark and quiet while you are asleep.
  • A warm bath before going to sleep greatly enhances the quality of your sleep.
  • Relax and practice deep breathing before going to sleep.

What Else Can You Do To Increase Height After 25 years?

  1. You can go for swimming.
  2. You can ride a bike every day.
  3. You can take height increasing Ayurvedic products.

So, these are the 5 tricks that can help you increase your height after 25. Make it a habit to take out 30 minutes time for exercise and yoga every day. Eat nutritious food, get 10 minutes exposure to the morning sun, and rest well. When you do these regularly, you will start strengthening your bones, lose weight, improve your posture, and stand taller than you did 2-3 weeks ago. Please feel free to ask us any questions by dropping a comment in the box below.