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 Clean Slate (1/7/16)

Because I've been lazy as hell for the past month and I didn't exercise as much as I should have, I decided to start over again from today, July 1st. Wish me luck.

1. Cat&Cow Stretch - 10 sec / 5 reps x2
2. Cobra Pose - 15 seconds / 5 reps 
3. Plow Pose - 30 seconds / 4 reps 
4. Bridge Pose - 10 sec / 5 reps
5. Half Twist - 10 sec / 5 reps x2
6. Side Bend - 3 sec / 10 reps x2  

As you can see I experiment a lot with poses, number of reps, holding seconds and sequences. I don't like to have a rigid routine, it bores me. I don't think those details matter anyway. As long as you follow the scheme presented here you should be fine, aka an equal amount of forward and back bends in every session, and don't forget about twists and side bends. Remember to breath and stretch yourself to the maximum, in the limit of safety of course. The most important thing is to maintain intensity within your sessions, don't let your body adapt, constantly push forward.

Stretching Journal (29/6/16) and examples of restorative poses

After a 5 days break caused by health issues I'm back at it again. Here's how today's session looks like:

• Exercise 1 (forward bend): Touch Toes - 15 sec / 10 reps
• Exercise 2 (backbend): Cobra - 15 sec / 5 reps 
• Exercise 3 (backbend): Locust Pose 3 variations - 10 sec / 2 reps x3 
• Exercise 3 (side bend): Side bend - 3 sec / 9 reps x2
• Exercise 4 (Twist): Marichi's Pose - 10 sec / 5 reps x2 
• Exercise 5 (backbend): Bird-Dog Pose - 10 sec / 3 reps x2
• Exercise 6 (forward bend): Cat Pose - 10 sec / 5 reps

And of course restorative poses between each exercise.

Locust pose variations 

Dog-Bird pose, alternate left and right

Cat pose 

Child's Pose and Knees to Chest. Hold one of those poses for 30-60 seconds between each exercise so your spine can realign.  

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.