8 Amazing Yoga Asanas That Will Treat Groin Pain

Practice these gentle asanas regularly to relieve pain and reduce future injury risks.

Reviewed by Sri Yogi Anand, Registered Yoga Teacher Sri Yogi Anand Sri Yogi AnandRegistered Yoga Teacher facebook_icontwitter_iconlinkedin_iconyoutube_iconinsta_icon
Written by , BA Shirin Mehdi BA linkedin_icon Experience: 3 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma linkedin_icon Experience: 7 years
Fact-checked by , BPharm, Certified Health & Wellness Coach Moksha Gandhi BPharm, Certified Health & Wellness Coach linkedin_icon Experience: 2 years
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Groin pain is rather embarrassing and rare. Fortunately, you can practice certain yoga asanas that will treat groin pain. First, however, we need to ask ourselves an important question before proceeding.

What Constitutes The Groin Area?

The groin area comprises the group of adductor muscles that are placed on the inner thigh, between the hamstrings on the back and the quadriceps on the front part of the leg. These are the muscles that form a part of the group – the adductor brevis, the adductor magnus, gracilis, adductor longus, and pectineus.

The adductors provide stability to the legs. They hold the inner thigh together. These muscles hold the stability when you need to put one leg in or one leg out. They keep the legs from buckling outward while holding the full weight of the body.

The Most Common Reason For Groin Injuries

Groin injuries usually happen because of sudden changes in direction or quick start and stop motions, especially while playing a sport or running in the field.

How Does Yoga Help To Prevent Or Heal Groin Injuries

The groin is injured when an adductor muscle is stretched beyond its capable limits. When you stretch the groin muscles regularly, flexibility is increased, and you also minimize the risk of injury.

8 Amazing Asanas In Yoga For Groin Pain Relief

Yoga asanas can be an effective treatment for groin pain, offering both physical therapy and mindful exercise. By including stretching exercises and rehabilitation exercises, yoga can improve flexibility and strength in the groin muscles, reducing pain and promoting overall wellness.

1. Raja Kapotasana (Pigeon Pose)

Raja Kapotasana for groin pain
Image: IStock

The Rajakapotasana is one of the best yoga groin stretches. With regular practice, it will help you overcome groin pain. This asana enhances blood circulation in the lower body and improves both strength and flexibility. Practicing this asana will not only help with the groin pain but will also benefit your legs.

protip_icon Fun Fact
The Raja Kapotasana has been used in Western advertising as a yogic posture that indicates perfectionism, flexibility, earnestness, and is also a symbol of feminine energy.

To know more about this asana, click here: Raja Kapotasana

2. Vrikshasana (Tree Pose)

Vrikshasana for groin pain
Image: IStock

The tree pose instills energy and improves balance in the legs. It works on all the leg muscles including the adductors. Your groin area is compressed, and all the blocks are released with regular practice.

To know more about this asana, click here: Vrikshasana

3. Ustrasana (Camel Pose)

Ustrasana for groin pain
Image: IStock

This asana clears congestions and strengthens the lower part of your body. Space is created amidst the adductors and pain is reduced. The Camel Pose is a highly effective asana to treat groin injuries and relieve pain.

protip_icon Quick Tip
An easier alternative to this pose is the Ardha Ustrasana, where you place your hands on your hips for support.

4. Setu Bandhasana (Bridge Pose)

Setu Bandhasana for groin pain
Image: IStock

The Bridge Pose is another space creating pose that also clears blocks. It enhances the circulation of blood in the groin area. The muscles become more flexible, thereby relieving pain.

To know more about this asana, click here: Setu Bandhasana

5. Supta Baddha Konasana (Butterfly Pose)

Supta Baddha Konasana for groin pain
Image: IStock

This asana is an incredibly relaxing asana. It also opens up the muscles, making the adductors and the inner thighs more flexible. It not only minimizes the risk of a groin injury but also relieves the pain.

6. Utkata Konasana (Goddess Pose)

woman doing the utkata konasana pose
Image: Shutterstock

This pose is an intense standing hip opener that stretches, strengthens, and opens the groin and inner thigh areas. It releases muscle tightness and helps improve the stability of the lower body. Doing this asana regularly may help ease the pain in the groin area, and improve the flexibility of the glutes, hips, and legs.

7. Malasana (Garland Pose)

Woman doing the garland pose
Image: Shutterstock

This asana opens up the hips, releases stress from them, and improves their flexibility. It stretches and strengthens the lower back, groin, and thigh muscles, and also helps tone the belly. It also eases the pain and stiffness in the hips and groin area caused by sitting for long periods.

8. Anjaneyasana (Crescent Moon Pose)

Woman doing the anjaneyasana
Image: Shutterstock

This pose provides a deep stretch to the hip flexors, quadriceps, and back muscles. It opens up the hips, easing stiffness in the groin area. This is also one of the poses in Suryanamaskar, and doing it daily can gradually improve your balance and flexibility.

Timothy Keim, a fitness and lifestyle blogger, recounted his experience of treating his groin pain with yoga poses such as the warrior pose, child pose, camel pose, pigeon pose, and swan pose. He said, “As I have been exploring this sequence my pain is greatly reduced, I can sleep in whatever position like, my regular sitting meditation pose is comfortable again and I can get into the car without having to hold on the door like an invalid (i).”

In addition, with regular practice, these yoga asanas and meditation may help improve symptoms of groin pain, promote fitness, a sense of relaxation and stress relief, and enhance mindfulness, holistic health, and well-being.

Infographic: 4 Most Effective Yoga Asanas For Groin Pain

Yoga asanas can help stretch your groin muscles to improve flexibility and reduce the risk of future injuries. Remember to practice the asanas daily to activate all the muscles in the area and improve blood circulation. Check out the infographic below to learn about the 3 best asanas that help reduce groin pain.

4 most effective yoga asanas for groin pain(infographic)

Illustration: StyleCraze Design Team

Groin injuries are often a result of sudden and quick movements, especially while playing a sport or running. Performing the above-listed poses of yoga for groin pain is highly recommended. They help stretch the groin area, improve blood flow in the lower body, strengthen legs by activating all the muscles, clear blocks, and make inner thighs and adductors more flexible. However, consult your doctor and yoga instructor before going ahead with these poses. Once you get the nod, do them regularly to relieve pain and prevent the risk of such injuries again.

Frequently Asked Questions

Is walking good for groin strain?

It is better to take some rest to reduce groin pain. Especially if the pain is intense, avoid walking.

Can massage help groin pain?

No. Although a remedial massage may relax muscle spasms, it may not treat chronic groin pain effectively (1).

How long does it take a groin muscle to heal?

It may take about 3 weeks or more for the groin muscle to heal. However, the healing time can vary from person to person, and it will also depend on the intensity of the injury.

Is deep heat good for groin strain?

Once the inflammation and swelling subside, some people like to apply deep heat. It may relieve stiff muscles and increase the range of motion.

Key Takeaways

  • Performing yoga helps stretch the groin muscles to increase flexibility and minimize the risk of injury.
  • Practising Rajakapotasana may help enhance blood circulation in the lower body and helps with groin pain.
  • Space-creating poses like the bridge pose and camel pose are other effective asanas to heal groin injuries and relieve pain.
  • You can also try relaxing poses like the Supta Baddha Konasana to minimize the risk of a groin injury.
yoga asanas that will treat groin pain

Image: Stable Diffusion/StyleCraze Design Team

Struggling with tight hip adductors? Learn how to stretch and increase flexibility with this yoga video! Improve your inner thigh and groin flexibility today!

Personal Experience: Source


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  1. Groin Injuries in Sports Medicine
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Sri Yogi Anand
Sri Yogi AnandE-RYT 500, YACEP
Sri Yogi Anand has 24 years of experience in the practical and philosophical aspects of yoga and spirituality. He has been teaching yoga and spirituality through his institution, Adwait Yoga School. He integrates scientific and medical approaches with yoga therapy to help in cases of cardiovascular and respiratory diseases and disorders and orthopedic and lifestyle disorders.

Read full bio of Sri Yogi Anand
Shirin Mehdi
Shirin MehdiHealth & Wellness Writer
Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.

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Arshiya Syeda
Arshiya SyedaSenior Editor
Arshiya Syeda is a senior editor at StyleCraze with 7 years of experience. Prior to that, she was a content writer and combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

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Moksha Gandhi
Moksha GandhiHealth & Wellness Writer
Moksha is a health and wellness writer and a certified diet and nutrition coach. Her passion for science and writing has helped her excel in crafting evidence-based articles. Her previous experience in writing science-based research papers ensures that her articles are grounded in research and provide practical tips that are reader-focused.

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