You can take Ashwagandha churan 0-0-1tsp at bedtime with milk Astiposhak tablet 1 daily after breakfast with water Continue stretching exercises Do swimming, play basketball, cycling volleyball, exercises which involves stretching and strengthening of legs . Usually in females till age of 22 height increase chances are there.
HELLO HISHA,
1. Scientific Rationale of Height Post-21 Bone growth plates (epiphyses) typically close in late teens in women (between 16–18 years of age). Once they are fused, bones cannot increase in length, and thus a permanent rise in skeletal height cannot happen afterward. The 1–2 cm variation you experience in the morning is natural spinal decompression. During nighttime while in a recumbent position, the spine rehydrates and slightly increases in length; gravity compresses it during the daytime. Yoga, stretching, acupressure, and posture adjustment can optimize your genetic height potential and enhance your appearance of height — but they don’t stretch bones.
2. Role of Ayurveda, Yoga & Herbs Ayurveda cannot reopen growth plates but can: Correct posture & spinal alignment → appearing taller, straighter. Increase strength, flexibility, and balance → avoiding slouching or tilt of the pelvis. Support bone, joint, and muscle health → keeping you vital as you get older.
Yoga for posture and spinal health: Tadasana (Mountain pose) Bhujangasana (Cobra pose) Chakrasana (Wheel pose, if appropriate for your body) Paschimottanasana (Seated forward bend) Inversions (such as Sarvangasana)
Ayurvedic herbs/diet: 1) Ashwagandha churna – 1 tsp with milk twice daily supports bone & muscle strength, minimizes stress (associated with tension in posture).
2) Shatavari & Bala – 1 tsp each with milk in morning feed the tissues.
3) Asthiposhak vati= 2 tabs twice daily after meals
4) Triphala – 1 tsp with warm water at night maintains digestion and absorption strong, so nutrients are utilized efficiently.
Calcium foods (sesame seeds, ragi, greens). Lean muscle-supporting protein (pulses, paneer, nuts, seeds).
These herbs will not cause bones to lengthen but will serve to get the most out of your frame’s strength and expression.
3. Why Your Hips Are Getting Wider At 21, your body is still hormonally maturing, particularly in women. Widening of the hips is normal — pelvic bone molding and fat redistribution. Not growing taller, but a healthy indicator of being fully adult.
4. Action Plan for You Keep practicing yoga and stretching every day → it provides that additional 1–2 cm through spinal flexibility and maintains posture tall. Strengthening core and back muscles → Pilates, yoga, or body weight training. Elongated spine is maintained by a strong core. Maintain posture in daily living – sitting, standing, walking tall. Balanced Ayurvedic diet & herbs → not to grow height but to strengthen bones/joints, glow, and energy. Good sleep (7–9 hrs) – growth hormone is released during deep sleep, and it aids tissue repair.
Summary: At age 21, a permanent elongation of bone (true height) is not possible, but yoga, Ayurveda, and posture correction can allow you to maximize your height potential, regain your natural spinal length, and appear taller, healthier, and more confident. Herbs and diet will contribute to overall strength, but they won’t make you taller.
DO FOLLOW
HOPE THIS MIGHT BE HELPFUL
THANK YOU
DR. MAITRI ACHARYA
Hello Hisha I understand your concern about height. You are 21 years old and 150 cm tall and have recently noticed slight changes after yoga and stretching. Let me explain in detail.
✅ Why Height Increases in Morning?
Height is slightly more in the morning because the spine decompresses while sleeping. During the day, due to gravity and activities, spinal discs compress and height reduces 1–2 cm. 👉 This is normal and happens with everyone, not a permanent increase.
✅ Can Height Increase After 21?
For most people, growth plates (epiphysis of long bones) fuse between 18–21 years (in females usually earlier than males).
After fusion, bones cannot grow longer, so a major increase in height is not possible.
What can improve is posture, spinal alignment, muscle strength, and confidence, which may add 1–2 cm visible difference.
But complete reversal of genetics and growth plate closure is not possible.
✅WHAT CAN YOU DO?
1. Yoga & Posture Continue: Surya Namaskar, Tadasana (Palm Tree Pose), Bhujangasana (Cobra Pose), Chakrasana (Wheel Pose).
Hanging on a bar for 2–3 min daily.
These improve spinal flexibility and posture, giving a taller appearance.
2. Herbal Support for Bones & Growth
Ashwagandha churna – 1 tsp with warm milk at night.
Godanti bhasma (for calcium & bone health) 1 pinch woth warm. Milk at morning
3. Diet for Bone Strength & Lean Growth
Sesame seeds, almonds, figs, dates → calcium & minerals. Moong dal, sprouts, leafy greens, pumpkin seeds → proteins & zinc. Cow milk + ghee + turmeric → strengthens asthi dhatu.
4. Lifestyle
Sleep 7–8 hrs (growth hormone releases at night). Avoid junk food, excess tea/coffee, smoking/alcohol. Do pranayama (Anulom Vilom, Kapalbhati) daily.
At 21, major height increase is unlikely as bones stop growing after growth plate closure.
Ayurveda, yoga, and nutrition can still give 1–2 cm visible improvement by improving posture, spine health, and bone strength.
Wishing you a good health😊
Warm Regards Dr Snehal Vidhate
at 21, major bone growth will be complete, but with yoga posture correction and with Ayurvedic herbs, we can try to increase little bit of weight like do tadasana vrikshasana bhujangasana do skipping take calcium rich foods Ashwagandha churna Shatavari churna-half tsp eachwith warm milk at night,
21. Permanent height increases unlikely because your growth plates are mostly closed morning height appears more due to spinal decompression during sleep, Yoga, stretching and acupressure, improve posture, spinal flexibility, and course, and making you appear taller. Ashwagandha 0-0-1/2 tsp Shatavari 0-0-1/2 tsp Gokahuradi guggulu 1-0-1 Take calcium rich foods
1.Ashwagandha Churna + Shatavari Churna 1/2 tsp each with warm milk twice daily 2.Narasimha Rasayana 1 tsp with warm milk at night
🧘♀️ Yoga & Stretching for Spinal Elongation Practice daily (20–30 mins): - Tadasana (Mountain Pose) – elongates spine - Bhujangasana (Cobra Pose) – decompresses vertebrae - Paschimottanasana (Seated Forward Bend) – stretches hamstrings and spine - Trikonasana (Triangle Pose) – opens hips and side body - Setu Bandhasana (Bridge Pose) – strengthens lower back and pelvis Add: - Surya Namaskar (slow and mindful) - Inversion poses (Viparita Karani, Sarvangasana) under guidance
🍲 Diet to Nourish Bones & Hormones ✅ Favor - Sesame seeds, dates, figs, black raisins - Moong dal, red rice, ghee, milk, almonds - Ragi (finger millet) – rich in calcium - Ash gourd, pumpkin, carrot, beetroot 🚫 Avoid - Cold, raw, or processed foods - Excess salt, sour, or spicy items - Caffeine, carbonated drinks
While growth plates typically close at the end of adolescence, subtle improvements can be possible with Ayurvedic practices that focus on overall wellness and posture can support optimal height expression. Since you’ve started yoga, stretching, and acupressure, you’ve already taken positive steps. These practices help decompress the spine and improve posture, which could explain variations in your morning and evening height.
Ayurveda places important emphasis on maintaining a balanced dosha to aid optimal physical development. Considering your prakriti (constitution), supporting agni (digestive fire) is essential for nutrient assimilation, especially calcium and vitamin D, necessary for bone health. For your regimen, include Ashwagandha—a rejuvenative herb known for supporting strength and vigor. Mix 1-2 grams of ashwagandha powder with warm milk at night.
In terms of diet, include foods that pacify Vata dosha, like sweet fruits, cooked vegetables, nuts, and dairy, enriching your diet with plenty of proteins. Perform Surya Namaskar (Sun salutations) daily and maintain daily abhyanga (self-massage) with sesame oil to improve circulation and nourishment to tissues.
Ensuring that you experience restful sleep, as growth hormone secretion spikes during deep sleep, optimize circadian rhythms. Begin with setting consistent sleep and wake-up times, prioritize getting 7-9 hours in a quiet, darkened environment.
Additionally, consider gentle spinal traction exercises under guidance to support posture improvements. The change in your hips and body shape is part of regular development, while Ayurveda can’t guarantee height gain after growth plate closure, focusing on holistic practices can help you appear taller and more confident.
While significant height increase might be challenging at your age due to the closure of epiphyseal growth plates, Ayurveda focuses on holistic well-being that could optimize your body’s potentiel. Yoga and stretching already benefit your posture and vertebral column, which can give you a bit of an apparent height boost.
In Ayurveda, we would first consider your prakriti, or bodily constitution, to guide you. Vata dosha plays a role in growth and development. Enhancing vata could potentially support your skeletal health and posture. Ashwagandha, known for its rejuvenative properties and promoting energy levels, is often recommended. You can take ashwagandha churna with warm milk before sleep. Ensure that your diet is rich in calcium, protein, and minerals: include sesame seeds, almonds, and leafy greens. These strengthen asthi dhatu, which pertains to bones.
Supporting a strong agni, or digestive fire, is crucial. Use triphala churna to cleanse the digestive system. Consume it with warm water at night. Adequate sleep is also vital for natural growth hormones and physical restoration; try to maintain a consistent sleep schedule.
It’s important to recognize that your potential maximum height is mostly determined by genetics. While traditional practices might help you achieve optimal posture and alignment, they can’t drastically alter your genetic blueprint. As always, consult a healthcare provider before starting any new treatment.
KINDLY START
ASTHIPOSHAK VATI= 2 tabs twice daily after meals
ASHWAGANDHA + SHATAVARI CHURNA= 1 tsp with warm milk twice daily after meals
Calcium rich foods
stretching exercise
Cycling
swimming
thank you
DR. HEMANSHU MEHTA
