Age, genetics are the factors that determine probability of the increase in height after you practice yoga or pilates for recommended period of time. This should also include diet and lifestyle.
Genetics and age factors cannot be ignored.
Keeping in view the above, you can consider the following stretches, under guidance of some qualified yoga professional:
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Start with some warm up or suksham- vyayama as recommended by Swami Dhirender Brahmachaari.
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Relaxation
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Surya-namaskar - set of 12 yogic exercises that is a combination of asanas / pranayamas will be beneficial. Start with 4-5 set and each set should be followed by relaxation of 3 minutes.
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Tadasana followed by 1 minute relaxation
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Padahastasana followed by 1 minute relaxation
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Ardhchakrasana followed by 1 minute relaxation
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katichakrasana followed by 1 minute relaxation
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Paschimottanasana followed by 1 minute relaxation
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chakrasana followed by 1 minute relaxation
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Dhanurasana followed by 1 minute relaxation
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Bhujangasana followed by 1 minute relaxation.
Energy and protein Diet should be included under guidance of some qualified nutrionist.
The question does not comprise of complete details so we can recommend the solutions by yoga or pilates. You can follow up with full details including your age, your parents height, country, profession, gender, etc. to allow us to suggest more. You can even message through this website.
