8 Amazing Yoga Asanas That Will Treat Groin Pain

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)

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.

Precautions: If you suffer from serious knee or hip ailments, this position may aggravate the condition.

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.

2. Vrikshasana (Tree Pose)

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.

Precautions: If you have vertigo or balance problems, avoid this pose and support yourself with a wall or other stable surface. To avoid tension, make sure your foot is positioned above or below the knee joint rather than directly on it.

To know more about this asana, click here: Vrikshasana

3. Ustrasana (Camel Pose)

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.

Precautions: Place a cushion beneath your knees for extra support. To prevent strain, keep your neck in a neutral position at all times and refrain from overextending your lower back. If you have knee, back, or neck problems, do not try this posture.

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)

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.

Precautions: If necessary, place a folded blanket beneath your shoulders for support. To reduce strain, make sure your knees remain in line with your hips and avoid over-arching your back to prevent strain.

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

5. Supta Baddha Konasana (Butterfly Pose)

Strengthen and tone your legs by trying a yoga pose for the inner thigh, which can also improve flexibility in the lower body. 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. It would be great if you could check out more yoga poses for the inner thigh to further enrich your yoga regimen. These added poses will not only help with your groin pain but also help tone and shape your legs.

Precautions: If you have hip pain or tightness, place pillows beneath your knees for support. If you have serious knee, hip, or groin issues, do not try this position.

6. Utkata Konasana (Goddess Pose)

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. Moreover, you can also incorporate yoga for hips and thighs into your practice. This cannot only help tone and strengthen these areas but also provide much-needed relief from groin tension, making you feel more comfortable and at ease.

Precautions: Make sure you are properly aligned to avoid tension. Keep your knees in line with your toes and avoid overextending or sinking too deeply into the pose. If you have lower back, hip, or knee issues, this posture is not ideal.

7. Malasana (Garland Pose)

If you are aiming to improve your range of motion, these flexible yoga poses can enhance both flexibility and immunity. 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. Understanding that flexibility is extremely crucial. If our limbs and muscles don’t move in their full range of motion, they rust and give rise to a chain of issues, pain being one of the first signs, such as Groin pain. Having a look at more flexibility yoga poses will help you understand the diverse options that you can try to find relief for your Groin issue.

Precautions: Avoid this pose if you have knee or lower back injuries. If you require extra support, use a cushion or block under your hips. Ensure your feet are firmly grounded and keep your spine straight to prevent strain.

8. Anjaneyasana (Crescent Moon Pose)

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.

Precautions: Avoid this pose if you have knee or hip injuries; use a cushion under your back knee for support. Keep your front knee aligned over your ankle and avoid over-arching your lower back to prevent strain.

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. You may further complement your recovery by adding some simple groin exercises to your schedule. These can help strengthen the muscles and prevent future strain.

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.

Illustration: StyleCraze Design Team

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.

Illustration: Amazing 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!

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Reviewer Author Editor Fact Checker

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 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 SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who 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 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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