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Best Exercises to Make Your Legs and Body Grow Taller Naturally

Updated on January 24, 2017

Everyone wants to grow taller and this article can help you fulfill that dream. The question everyone asks is how to grow taller in a short period of time. Others, usually teenagers who want to be taller than their peers, ask which exercises they should do to gain height quickly. One way to easily get taller is to do the exercises mentioned below regularly. You also need patience and the determination to be successful.

Stretching for Increased Height

There are a set of specific stretches you can do. Begin in a sitting position with your legs outstretched and your hands touching your feet. If your hands cannot reach your feet, touch as close as you can. Then raise your torso with both arms facing up. When you become upright try to maintain this pose, stretching your body as much as possible, for 50 to 60 seconds. Try repeating this movement for best results. You can also add in different modifications in stretching such as cobra, leg stretches, pelvic shift and so on which I will discuss in the next part of the article.

A great stretch to help you grow taller
A great stretch to help you grow taller

What are the Benefits of Stretching?

Professionals maintain that stretching workouts imitate the conditions and exertions produced by other resistance workouts such as weightlifting. But unlike weight lifting workouts, stretching workouts target the spine, helping it lengthen.

A good stretching program includes diverse routines to put the body in a number of different positions. This makes the body more flexible and faster growth rate of bones. A successful set of exercises, done regularly, can add 2-3 inches of height over time.

Pelvic Shift

Pelvic Shift can help you gain a few inches
Pelvic Shift can help you gain a few inches

Pelvic shifts are one of the easiest and most effective exercises to increase height, targeting the lower spine and the hips.

Steps:

1. Lie on your back with both shoulders and arms settled rigidly on the floor.

2. Bend knees and move your feet closer to the buttocks.

3. Curve your back and thrust your pelvis higher.

4. Do the pose for 20 seconds.

5. Repeat the steps. Yoga exercises can also be included in your routine to get a good result.

Check out the video below for a further demonstration.

The Cobra Stretch

Cobra is a great exercises to grow taller
Cobra is a great exercises to grow taller

Directions for Cobra Stretch

  1. Lie on your abdomen on a workout mat or floor with hands settled straight under your shoulder. Legs and toes must be straight.
  2. Softly exhale. Work your abdominal muscles to support the spinal column. Thrust your hips off the mat or floor.
  3. Straighten and lengthen your torso while keeping your hips steady. Remain in this position for 15 - 30 seconds.
  4. Smoothly lower your upper body back to the floor, stretching the spine as you come down.
  5. If you feel any distress with this movement, stop the workout immediately and consult your medical doctor.

Check out the video below for further instructions on how to do the Cobra stretch.

Table Stretch

gain 2-3 inches with table stretch
gain 2-3 inches with table stretch

The table stretch can be very good for your back, but be careful with it as it can potentially cause injury.

  1. Sit down on the floor with your legs straight and outstretched in front of you.
  2. Place palms of your hands on the floor next to your butt.
  3. Then tuck your chin against your chest.
  4. Now move your head back as far as it will go.
  5. As you move your head and keep your arms straight, lift your body so that your buttocks lift up from the ground and knees form 90 degree angles.
  6. The torso and thighs will be straight and parallel to the floor. Your arms and shins will be perpendicular to the floor. You will be the form of a table.
  7. Hold for 8-20 seconds

This is another hard stretch for some. If you can't do it right away, just do the best you can and you will eventually build up the strength to do it with ease.

Leg Stretching Exercises

These calf and achilles tendon stretches can stretch your body and add inches to your height.
These calf and achilles tendon stretches can stretch your body and add inches to your height.

These stretches can make your bones more flexible and elastic and give you strength and flexibility. Do these stretches and hold the position for 4-10 seconds. Repeat each stretch for 10-20 times on each leg.

Calf Stretch

Place both hands on the wall in front of you in a position comfortable enough where you can put weight onto those hands. Move one of your legs closer to the wall while keeping the remaining foot fully on the ground - don't let it come up. If you don't feel a stretch, move a bit farther away from the wall and try again.

Achilles Tendon (attaches heels to calf)

In the same position as the above stretch, slightly bend your back leg until you feel a stretch in the tendon.

Hanging Exercise

Add to your height with this hanging exercise
Add to your height with this hanging exercise

Hanging exercises are universally considered to be the most effective. It can be done by all age groups, though it must be done regularly to keep the body healthy and active. Hanging exercises help you stay fit and grow taller quickly and naturally. Hanging can give good results when done for about thirty minutes a week.

Hang on a strong horizontal bar with your arms and spine stretching out. Maintain this position for 10-20 seconds and repeat 5-10 times. Increase the number of repetitions gradually, though be careful not to push yourself and exceed your limit. Hanging can also make your arms and palms stronger.

Monkey Bar Hanging

This is the most popularly used hanging technique. It harnesses gravity to help make you taller. Typically, gravity makes you shorter because when you are upright, gravity pushes your body downward, compressing your spin and bones. This technique focuses on the lower spine and reduces the tension in the vertebral column.

Steps

  1. Get a horizontal bar with some height. If it is too low bend your knees to stretch.
  2. Grasp and hang on the bar.
  3. Relax your upper body for gravity to work on.
  4. Hang on for 10-20 seconds and repeat 5-10 times.
  5. Add ankle weights once you have mastered the exercise.

Swimming

It relaxes you and helps you grow taller
It relaxes you and helps you grow taller

It is a simple exercise.We all love to go for swimming. Just float yourself on the water and also try to do some drills and exercises. For this you need to learn to swim properly which should be done with a qualified coach or trainer.

Inversion Table Exercises

another grow taller exercise
another grow taller exercise

Working out on an inversion table can be risky because you can seriously damage your back. So you should consult a trainer or other professional before using one. But all we will be doing is hanging upside down, which will stretch your knees, vertebrae and all the parts of your body.

Leg Kick

It is believed that kicking exercises help your knees amass cartilage, which can help you grow more. It is similar to kicking in free kicks in football. Lift your leg up 2-3 feet from the ground and snap out a kick to bring your leg up as high as possible. Be careful not to put too much force into the kick to avoid pain. These exercises are also performed by martial artists and kick boxers. See the video below for a demonstration.

Ankle Weights

Using ankle weights can help you grow taller by developing and strengthening knee cartilage. These exercises must be done regularly to get good results. For more exercise ideas, you can watch the video below.

Most importantly, don't get discouraged! Be confident and try to stay patient. It will take time to see results since your body is such a complex mechanism.

Regular Exercise

How Much Time Do You Spend Exercising Each Day?

See results

Comments

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    • JvicIndia profile image

      John 2 months ago from India

      Good tips but height growth only happens when you exercise at very high intensity levels so as to release growth hormones

    • profile image

      Sachin 9 months ago

      Hello I am 5.9 & 17, want to taller only 6.3 or 1.91 give some suggestions at yoyosonu295@gmail.com

    • profile image

      veijokho 9 months ago

      I am 5.4 tall I want grow till 6 tall and I am 17 years old now can I grow taller??

    • profile image

      Abhay 12 months ago

      I'm 12 and I am 6'1

    • profile image

      andrew 13 months ago

      sir i'm 20 years old and i'm 5'6" i want to grow taller all of my friends are at least 5'9" or 10 is there any chance for me to grow taller than this? i want to grow tall at least 5'10" i need your help please give me some tips.

      @naruhinalover@gmail.com

    • Faiza Parvez profile image

      Faiza Parvez 14 months ago

      Im 15 and im only 4'9". I wanna be atleast 5'3" can you please suggest some tips?

      at: abbyparvez@gmail.com

    • profile image

      Awolala Ellon. 15 months ago

      I'm 27years old. I'm 168 meters, pls send me some tips on how to grow taller than my height. Thanks.

    • profile image

      neeraj kumar 15 months ago

      hi.....sir my age is 23 and height is 5ft 1" now how can we increases my height up to 4 inches . please give me some better advice

    • profile image

      LOVE 15 months ago

      i an 14 and i am only 5.0 ft. if anyone have solution please help me. guys

    • diaryofitness profile image

      Melanie Zepeda 15 months ago from Tegucigalpa, Honduras

      Thanks for the information!! :)

    • CYong74 profile image

      Cedric Yong 15 months ago from Singapore

      Thanks for the info. Even if these exercises don't add inches to you, they'd put you in great shape.

    • oswingrant profile image

      cory d 16 months ago from Houston

      inversion can make you taller, but i have not heard of some of the other exercises. but non-the-less very informative info. thank ya. i blog too on other diet tips.

    • profile image

      Isha Kishore 16 months ago

      Hello, I'm 12 and I'm 5.4" tall I at least want to be 5.7. Please give me some tips about it. My email Id is:

      ichukicho@gmail.com

    • profile image

      Dutch-Gael 16 months ago

      HI I,m 16 im only 5:7.5 I get to 5;9 before my 17 Bd

    • adithgeorge profile image
      Author

      Adith Varghese George 16 months ago from Kochi,Kerala

      just follow my other articles in my profile. @jitendra singh

    • profile image

      jitendra singh 16 months ago

      Sir i m 21 my height in 5'8 want to increase height 5'11 rapidly..give some tips and diet please..mail me gjitendrasingh5@gmail.com

    • profile image

      Faruk khan 16 months ago

      Sir...i am17year old my height 5.5.sit mey 5.8 hona chata ho.please sir help me.sumanfaruk56@gmail.com

    • profile image

      Faye 18 months ago

      Hey

      Good Evening

      I want to add 3-4 inches in my leg for a time of 1 month before i turn 17.. Could please help with it?

      My email is adventuredreamy5@gmail.com

      Thank you

    • JvicIndia profile image

      John 20 months ago from India

      useful hub.......

    • profile image

      adam 20 months ago

      hello sir, i am 16 and 5'9 i want to be taller by atleast 6 foot quickly. may you please give me tips my email is adam_krayem@hotmail.com

    • profile image

      Omar 20 months ago

      Hi Sir, I am 18 and 5'3 and I want to be at least 5'6. Plz help (omar12817@yahoo.com)

    • profile image

      efrin 21 months ago

      Hi Sir , I m 19 yrs old and i m 5'1 right now. I wanna be taller atlest 4 to 5 inches plz help me out.( aafreenkhan746@gmail.com )

    • profile image

      charola 21 months ago

      i wan to b taller than i m right now . i m 5'2 now n my age is 20 please help me.patelkc18@gmail.com

    • profile image

      excel 21 months ago

      Hi my name is Excel and im 15 yrs old. Im so desperate to increase my height because everytime i meet my friends im getting insecured. I always compare myself to them. Sir please help me my height now is 5'2 and i want to become tall to boost my confident please .. please give me some advices..

    • profile image

      pradip 22 months ago

      I 20 year old my hight 5.2

      Plz help sir growth my hight

      Plz plz plz plz help me....... sir...

      Pradippatil0970@gmail.com

    • profile image

      Rahul.. 24 months ago

      Heyy! I m R.soni..i m 19.My height is 5.7..i wanna increase my height 4-6 inches..pls help me!!!!

    • profile image

      Olivia 2 years ago

      Im 14 year old girl and 5 ft tall :( my parents are short and im already the same height as my mom. Genes do aff3ct your height but is there a way i can grow another 3-4 inches? freddie070901@gmail.com

    • profile image

      honey singh 2 years ago

      Im 15 my height is 5.1 n iwant to get taller at 6ft how can igrow my higeht tall

    • profile image

      get longer leg 2 years ago

      I loved reading this! I try to just do my own thing on my blog, but it's nice to have people who inspire you when you're just starting out!

      http://yourbodychanging.com/how-to-get-longer-legs...

    • profile image

      I kulwant singh 2 years ago

      My height 5'5 inch and age 19year plz give tips to increase my height 5'8 inch

    • profile image

      sandeep 2 years ago

      My height is 168cm ..and I need more...

    • profile image

      Gabriel 2 years ago

      Does anybody know how to grow from 5"4 to 5"10? I'm 14 and I daily get teased for being short (My dad's 5"6, his dad 5"8, my mom is 5"4, her dad is 6"0) Will that be possible by just waiting and if not, then what excersises or stuff can I do to be that height minimum? My friend is 14 and he's 5"11, his dad is only 5"8.

      Somebody please help me because I'm starting to become depressed because it's a daily reminder and I want it to be fixed and done with!

      Gmail: guyhidden444@gmail,com

    • profile image

      Satiablo 2 years ago

      Sir I'm 5'8" my girlfriend is 5'11" I need at least to be 6'2"I'm 16

    • profile image

      koushik pratim das 2 years ago

      sir i am 14 years old and my my height is 5 feet 6 inch i want to 6 feet . I wish these tips are good

    • profile image

      priya 2 years ago

      Sir I m 22 my height is 5" please tell me tips to increase my height

      My id is priyakashyap217@gmail.com

    • profile image

      Waleed Ijaz 2 years ago

      Sir i am 5.9 feet tall and my age is 21 years. How can i grow more taller up-to 6.2 feet? I'm crazy for this height. I hang 15 minutes daily but there is no improvement. Kindly, tell me what should i do?

      My id is .... www.waleedijaz@yahoo.com

      Remember "www" comes first.

    • profile image

      queen 2 years ago

      hi sir my age is 23 my height is 4.10 how to increase my height please tell sir

      mail id .. ....royalqueen3021@gmail.com

    • profile image

      Jena trivedi 2 years ago

      I am quite short and i am in 11th so now i need to grow my height taller fast so please suggest me some exercise.

      Jenatrivedi@gmail.com

    • profile image

      Annalis Chao 2 years ago

      I'm 14 and I want to increase my height by 4 inches, im 5"1. Please send me some tips that would help increase my height . Email me at annalischao@gmail.com

    • profile image

      ab 2 years ago

      I'm 19 and I want to increase ma height at least by 4 inches, I'm 5.6 at present pls send me some working tips.... Email- abie.r9888@yahoo.com

    • profile image

      prasanjit saha 2 years ago

      Hi sir, i am 24yr and my height 5'3 inchs i want to grow 5'5 inchs plzz help me sir...

      Plzz sir kuch madhat ki jeeaa na...

      Mob: 8014448166

      Email: prasanjitsaha.5.ps@gmail.com

    • profile image

      Jacob 2 years ago

      Hey sir I'm about 5'8 1/2 and I really want to get to 5'10 or 5'11 within 2-3 months, please email me on something I'm doing your excercises and it helped me grow a little in the past 2 weeks, email: serrano.jacob5@gmail.com

    • profile image

      Devaraj m g 2 years ago

      i have smaller legs and I want more hight .my hight is 5.2

    • profile image

      Sophia 2 years ago

      Sir am a 5'6 and I want to get to about a 6ft. Pls gv me some tips. And can stretching exercise also burn calories? Email ; sofionebz2cul@yahoo.com

    • profile image

      manjit 2 years ago

      sir my height is

    • profile image

      m.s.tabrej 2 years ago

      Hi I m _24y and my height is 5.6

      Hw can I b at least 5.7 or 5.8 is it possible if .

    • profile image

      jasvinder brar 2 years ago

      My height 5-9 inch increase 6-2

    • profile image

      Nicole 2 years ago

      hi im 14 turning 15 in September. I am currently 5'2 and I want to grow to about 5'5 or 5'6 fast. Pls give some tips.

      Email: nicoletangni9900@gmail.com

    • profile image

      ameena 2 years ago

      hi i am 12 years old and i am 5'4 inchs and i want to grow 6'7 inchs tall please tell me some ways that i can grow in about 1 to 2 months but if it is possible i want to grow 6'7 inchs tall in 1 month thank you

      And plz email mail as soon as possible

      MY EMAIL IS : ameenahafeez1@gmail.com

      thank you

    • profile image

      Amy 2 years ago

      Hi. I am 14 years old and I am 5'2 and I want to be 5'5 before I'm 15 or 16. Please tell me some ways that I can grow taller. Thank you :)

      My email is amywinbo@gmail.com

    • profile image

      Manni 2 years ago

      Hi, I am 5'6 and aiming for 5'10 how can I at least grow 4 more inches? Please email me ways.. Thanks @ manuelamatsola@hotmail.com

    • profile image

      Alka shirti 2 years ago

      Sir I am 20 year old n my height is only 4'10 plz tell me how to increase my height

    • profile image

      Inam 2 years ago

      Hello sir.......i am 13 years old and my height is 4.5 now i want to increase my height is 5.5...give me some tips at email masterbashir@rediffmail.com

    • profile image

      Chloe 2 years ago

      Hello, I am 18 and 5'7.5 I have been wanting to grow several more inches about 3-4, Sir if you could email me at hey_boo_boo@hotmail.com

    • profile image

      bobby mishra 2 years ago

      I need help sir my age 24 & my hight 5,2 and reuerd in 5.5 normally plz advice hight gworth.

      Thanks..

    • profile image

      Douglas Ampongoduro 2 years ago

      I am

    • profile image

      subham das 2 years ago

      hellow sir please hight tip & deate, my hight is 5'3, i went 5'8 please help me sir. my contect nember 7679913849

    • profile image

      Aboobacker 2 years ago

      Sir my age is 20 i am not having sufficient height its more important in my life so plz let me know some tips and diets to grow longer plz my mail

      backerpv588@gmail.com

    • profile image

      ARINDAM GHOSH 2 years ago

      Hi. I am ARINDAM GHOSH. I am 17+ years old.My Hight is 5'6. And I want to joine Army but my Hight problem. So can I increase my Hight. Please give me some instructions. My email no.Rohitghosh616@gmail.com.

    • profile image

      bikram 2 years ago

      sir my night is 5'3 so i want 5'9 please help me email.rojerkonsam795@gmail.com

    • profile image

      daya siripuram 2 years ago

      hai iam daya siripuram iam 18 and my height is 5'5 and i want to increase my height up to 5'10 so please give me tips to increase my height my email is daya.siripuram49@gmail.com

    • Saavn Aameria profile image

      Saavn Aameria 2 years ago

      Hi, i'm saavn.

      I'm 17 years old.

      my height is 5'3 only and i want to increase my height up to 5'10.

      So plz tell me how can i get it in only few weeks.

      Sawnaameria21.sa@gmail.com

      plz help me

    • profile image

      atul 2 years ago

      sir my age is 15 my hieght is 4'9 i want to increase my hieght please help me

    • profile image

      atul 2 years ago

      sir my age is 15 my hieght is 4'9 i want to increase my hieght please help me

    • profile image

      praneeth 2 years ago

      sir, my age is 18 nd height is 163 cm. I want to improve it 170 cm. Can u plz tel me some tips

    • profile image

      S Raju 2 years ago

      My name is raju age 20 height 5.1 please tell how to grow height 5.6sangiraju111@gmail.com

    • profile image

      yoshi bhowmick 2 years ago

      hi i am yoshi... i am now 21+. my height is 5'3". i am a girl i want to increase my body height 2inches more. help me plz giving me exersise tips and food tips i have been also joined athletics and swimming since last 1 month. plz send me tips to my email id ybhowmick@gmail.com

    • profile image

      eric 2 years ago

      pls sir am eric am just twenty am I believe that am not up to 5.5ft sir pls am always embarrass where va I am pls help me sir sen tips to ericakan5@gmali.com

    • profile image

      tanu 2 years ago

      Hello sir my age is 19' plus my height is 4.8 l 'm very disappointed and feel very crying wanted to increase my height my all friends are taller than me and laught at me .please help me sir email me at

      Tanisha.mittal14@ gmail.com

    • profile image

      tanu 2 years ago

      Hello sir my age is 19' plus my height is 4.8 l 'm very disappointed and feel very crying wanted to increase my height my all friends are taller than me and laught at me .please help me sir email me at

      Tanisha.mittal14@ gmail.com

    • profile image

      natsu600 2 years ago

      im 18 My height is 5'5 or 165 cm... I want to grow 5'9 how can I achieve that? do stretching really work? My Gmail ajamesarellano@gmail.com thnks :)

    • profile image

      Pritam rajak 2 years ago

      My height 169cm. I want my height will 170+ cm.now I am 18 year .give me solution very first

    • profile image

      hicham 2 years ago

      what is the best exercise to grow legs?

      I'm 27 year

      hichambentarziii@yahoo.fr

    • profile image

      hicham 2 years ago

      what is the best exercise to grow legs?

      I'm 27 year

    • profile image

      ronnie 2 years ago

      Im 29 years old and i am 5ft 2inches. God made me perfect but eyes of people im not perfect. they bullying me becasuse of hight. I want grow taller. Would u please me help. My email: roni2@hotmail.co.uk

    • profile image

      JUSTIN GANADEN 2 years ago

      Im turning 17 this June and im worrying about my height,

      im only 5'3 1/2 and i know you could help me.

      here's my email: ganadenjustin05@gmail.com

    • profile image

      Akash 2 years ago

      my age 20 years old my height is 5.4.

      i want height 4inch. so please help me.

      my email-aakash81300@gmail.com

    • profile image

      Anupam dowarah. 2 years ago

      Hiii sir,, my name Anupam.i am 25 years old and my hight is 5.2.i went to be taller den now.so plesse please please help me sir.how igrow up !!!!!!!!!!!!!!

    • profile image

      vijaykumar 2 years ago

      hi sir,my name vijay my height is 5'4 i am 27 can you give me some advice vijaymar2014@gmail.com

    • profile image

      akill 2 years ago

      how to increasing my height with 5 inchs

    • profile image

      sanya 2 years ago

      Hey!i wanna know the best time to do dese exercises

    • profile image

      shekhar 9636484601 2 years ago

      Sir i m only 5.3 and I m 15 years old pls tel me to reach minimum5.9 To get 6 inches more

    • profile image

      Panha 2 years ago

      hi, my name Panha , I am 22 years old and my height is 165. i want to be taller then now. please help me how I grow up!!!!!!?

    • Prince Bethel profile image

      prince bethel 2 years ago from Africa

      Everyone wants to grow taller, that's cool...

    • profile image

      Vikramjeet singh 2 years ago

      Hi im 15 yrs old and my height is 5ft 8" i want to grow 3or 4 inches more please guife me at my email~ vikram062000@gmail.com

    • profile image

      Aanchal 2 years ago

      Hey i m 17 yrold nd my height is 4.10 plz suggest me tips to be taller 5.2 or 5.3 you can mail me at aanchaljain971@yahoo.in my email id as soon as possible

    • profile image

      owaise raza 2 years ago

      Sir i am 19 and my height is about 4ft 6 inc i want to grow about 3 inches pls can show me any way to grow in two months.. Email me plz.. Raza18115@gmail.com

    • profile image

      komal 2 years ago

      Hello sir meri height 5 feet h and me 22years old hu kya meri height increase ho skte h and sir ho Skte h to pls sir eskai liye some tips btayai plz plz plz sir email kpathania2027@gmail.com

    • profile image

      Vimalkanth 2 years ago

      Sir, iam going atten 15years,i want grow little, so pls give me some tip grow quickly(one or two month) send the message to:vimal2652000@gmail.com

    • profile image

      Mainm Lay 2 years ago

      Sir,i have crossed 18 at last of January and my height is 4' 11" . I want to grow 5' 3" or 5' 4" in coming six months is it possible???By the way,I think my legs are short too.What should I do??Plz send me effective advice and video,my email is

      mainm.lay65@gmail.com

    • profile image

      jaba 2 years ago

      How to increase our height in natural way I wanted to be a more than 4 inches how long it will take time.

    • profile image

      hasim mohammed9MECH0 2 years ago

      hai frnds daily 5TINMES hand shot u will make a HEIGHT ACHIVED

    • profile image

      nimee 2 years ago

      hi sir

      m 23 I need some tips to increase my height to grow 2-4 inches taller

      my email address nimom2014@gmail.com

      thank you

    • profile image

      Kanika Tyagi 2 years ago

      sir i m 16 n my height is 5 "1" plzzz give me some tips to increase my height to grow at least 4 inches more

      my email address is kalikatyagi99@gmail.com

    • profile image

      nethra 2 years ago

      Am 17....n my height is just 4`11.....give me some tips to grow at least 4 inches more.....if u've any mail me plzzzzzzz.....my mail id is nethrak198@gmail.com

    • profile image

      Baba Vail 2 years ago

      sir my height is 5.3ft i want 4inches height my age is 17years please help me sir suggest me some eexercise please my email address Babashiva 586@email. Com

    • profile image

      Praveen 2 years ago

      I want to grow 6.2 please help me sir now my height is 164 now my age is 15yrs please help me sir suggest me some exercise please my email address is praveenneymar23@gmail.com so plz sent me some suggest

    • profile image

      diya 2 years ago

      Thanks it was very good.I have increased 4" in 1 month

    • profile image

      grevor 2 years ago

      Did any of these exercises worked on any of you ?

    • profile image

      zanha 2 years ago

      im 18 and only 5 feet. i want to make it 5.6 . so give me some tips to get taller fast...

      email me at zeezanha@gmail.com