Day 1 stretching

1. Cobra stretch - 10 seconds / 6 reps ---> Child pose 20 seconds
2. Plow stretch - 20 seconds / 3 reps ----> Hug knees - 30 seconds
3. Half Twist - 15 seconds / 3x2 reps---->Hug Knees - 20 seconds ----> Child Pose 20 sec
4. Side Bend - 2 seconds / 3x2 reps ----> Child Pose 30 seconds


Time: 12:30pm
Duration: 20 minutes

Level: Beginner Routine
Score: 8.5/10

How to build an effective height increase stretching routine

There are 4 different types of movements you need to do for a complete stretching session:

1. Extension; such movement includes backbends like Cobra Pose and Camel Pose.
2. Flexion; this movement includes forward bends: Plow Pose, Seated Forward Bend 
3. Side Bend; when you arch your spine to the sides.
4. Twist; you got it, when you twist your spine.

To avoid the risk of injuries you should perform all of the above in a balanced manner and do restorative poses between each set. Restorative poses bring the spine to its initial form. This is important because mixing those 4 movements without an intermediate movement between could potentially damage the discs. 

Best Restorative Pose - Child's Pose

If we follow these principles correctly, an ideal yoga session for height increase should look like this:

1. Back bend > restorative pose
2. Forward Bend > restorative pose
3. Back bend #2 > restorative pose
4. Forward Bend #2 > restorative pose
5. Side Bend > restorative pose
6. Twist > restorative pose

This system pretty balanced. It has two different back bends, two different forward bends, also a side bend and a twist.

Another example:

1.  Touch Toes (Forward Bend) followed by Child's pose 30 seconds (restorative pose)
2.  Cobra Pose (Back bend) followed by Child's pose 30 seconds (restorative pose)
3.  Lying twist (Twist) followed by Child's pose 30 seconds (restorative pose)
4.  Side Bend followed by Child's pose 30 seconds (restorative pose)

The dead hang could also be used as restorative method. 

I advise you to see a doctor before starting any stretching routine and make sure your back and spine are healthy. If you're a beginner, please don't engage in advanced poses. Start with beginner poses and gradually build up the intensity.

For more workout examples check my stretching logs: day 1, day 2, day3, day 4, day 5,  day 1 again

Stretching Journal (7/7/16)

Stretching Journal (Day 5) , July 08 2016

1. Touch Toes - 20 seconds / 20 reps
   Knees to Chest - 60 seconds
2. Cobra Pose - 15 seconds / 10 reps
   Child's Pose - 60 seconds
3. Bridge Pose - 30 seconds / 4 reps
   Knees to Chest - 60 seconds
4. Lying twist - 30 seconds / 6 reps (3 for each side)
   Knees to Chest - 60 seconds 

Stretching Journal (5/7/16 - 6/7/16)

Day 3, July 5th 2016

1. Touch Toes - 20 sec / 20 reps
2. Bow Pose - 20 sec / 8 reps
3. Half Twist - 10 sec / 10 reps x2
4. Side Bend - 3 sec / 10 reps x2

Day 4, July 6th 2016

1. Cat&Cow Stretch - 10 sec / 10 reps x2
2. Plow Pose - 30 sec / 4 reps
3. Fish Pose - 25 sec / 4 reps
4. Locust pose - 20 sec / 6 reps 

In those two sessions I reduced the number of exercises and increased the number of reps for some of them to compensate. My body reacted well and today I felt a slight soreness in my back again, after a long time. This proves once again that changing variables in your routine doesn't let the body to adapt to the movements, which is good. 

Stretching Journal (2/7/16)

July 2nd 2016, Saturday

1. Touch Toes - 20 seconds / 10 reps
   Knees to Chest - 30 seconds
2. Camel Pose - 20 seconds / 6 reps
   Child's pose - 40 seconds 
3. Cat and Cow Pose - 10 seconds / 6 reps each (12 reps in total)
   Child's Pose - 30 seconds
4. Side bend with hand raised up - 3 seconds / 10 reps each side (20 reps in total)
   Child's Pose - 30 seconds
5. Lying twist - 30 seconds / 3 reps per each side (6 reps in total)
   Knees to Chest - 30 seconds 

It took me about 30 minutes to finish this session. It was a good session overall. Felt my back stretching like it should.

How to perform Cobra Pose the right way and increase your height

As I explain in this post, Cobra pose (Bhujangasana) is a backbend. Backbends are important in a stretching routine for height increase. They are also the most demanding type of stretches, and if you don't perform them correctly you might injure yourself.

This is the right way of doing Cobra: 

• Lie on your stomach with your body completely stretched 
• Firmly press the legs (thighs and tops of the feet) and the pubis into the floor.
• As you inhale start lifting your chest by straightening the arms. Always keep the shoulders away from the neck (don't shrug). 
• Lift from the lower abdomen, and never stretch the arms fully, that will only hurt your lower back.
• Hips, thighs and knees should stay on the ground.
• Keep the back of the neck long and your legs active as you continue to broaden your collar bones and roll your shoulders back and down.
• Hold the pose 10 seconds if you're a beginner. In time you should work your way up to 30 seconds. 
• Breath easily. On an exhalation release your torso down to the starting position. 

Yoga pose performed correctly, shoulders down and pelvis on the floor 

Here we have celebrity Kate Hudson performing Cobra pose the wrong way. She's shrugging her shoulders and lifting her pelvis up.