Groin pain is not very common and can be embarrassing to address. Pain in the area of your hip that is between your stomach and thigh can be termed as groin pain. Groin area includes 5 muscles that help you to move your leg. These are adductor brevis, adductor longus, adductor magnus, gracilis, and pectineus. It can be caused due to many reasons most common being an injury from any physical activity. Other common reasons such as muscle strain, strained ligaments, or tendons in the groin area can cause groin pain. Playing any sport like football, hockey, or rugby can also lead to groin pain. Other problems like kidney stones or an inguinal hernia can cause pain in the groin area as well.
Mostly, groin pain causes do not require medical assistance as it can be treated at home only. Certain asanas can aid in relieving pain and provides flexibility in that area. However, it is necessary to perform all the asanas with patience and correct guidance to prevent any complication. As performing the asanas in the wrong manner can further cause more pain. It is also important to stretch before performing the poses as some people have stiff bodies due to a lack of physical activities as well.
Below given are the 5 asanas that can treat the groin pain.
Supta Baddha Konasana
The sputa baddha konasana or reclining bound angle pose also known as reclined cobbler’s pose.
- Lie down straight on a yoga mat, bend your legs at the knee area and bring your feet close to each other and try to join the soles of the feet together while keeping the toes pointed forward.
- Press the outside of the knees towards the floor and feel the stretch at your lower abdomen, inner thighs, and the groin area.
- Now bring your heels close to your hips to aid in any knee problem while maintaining even breathing.
- Rest your arms on the floor beside your body with palms facing up and keeping your fingers apart. Avoid any stretch at the shoulder level and rest your shoulders completely on the mat.
- Get your chin down in order to relax your neck and facial muscles. Make sure there is no unwanted stretch anywhere.
- Focus on your breathing and gradually deepen your breath by increasing the amount of air you take in. Ensure that your body goes upwards while inhaling and squeezes in while exhaling.
- Push your knees towards the ground as you exhale and practice the asana for about 20 breaths. To relax slowly bring your legs to the floor and relax the knees and ankles.
Vrikshasana or the tree pose improves posture and balance. It improves flexibility in the groin area.
- Stand with your feet apart with around 2 inches of the gap.
- Focus on your breathing and while exhaling bend your right leg and place the foot on the inner side of the left thigh.
- While inhaling raise your arms and join them together in a Namaste mudra.
- Stay in this position and practice deep breathing. Expand the stomach muscles while you inhale and pull them in while exhaling.
- Stay in the position for as long as you can and focus on a point in front of you.
- To relax bring your arms down while exhaling and then bring the right foot down to the floor.
- Continue the same with the other foot.
Janu sirsana or head to knee forward bend where janu stands for knee and sirsa stands for head.
- Sit on a yoga mat and open your legs straight in front of you.
- Inhale, and bend your right leg in such a manner that your heel touches the side of the left thigh.
- Try to rest the right knee on the ground if possible. You can use a blanket to support the knee if the knee doesn’t touch the floor.
- Press the right hand against your inner right groin and left hand beside the hip on the floor.
- Exhale and turn the torso a little towards the left. Now bend forward and line up your navel with the middle of the left thigh.
- In an attempt to go deeper avoid collapsing the chest or pressure on the spine.
Ustrasana or the camel pose
- Stand in the middle of the yoga mat and bend your knees to balance yourself on the heels or sit in vajrasana. After sitting in this position focus on your breathing and raise your spine by pushing the lower back on the heels below.
- Stand on your knees and raise the body away from the heels and keep the back straight. You can use support by placing a blanket under your knees to perform the asana better.
- Focus in front and slowly raise the body with few breaths. Try to tuck your stomach in as well when raising the body.
- Now ensure that knees are shoulder distance apart or hip-distance apart. Do the same for the feet as well. The feet, knees, and hips should be aligned perfectly. That is your knees and ankles should be in a straight line.
- Place your hands behind you, just below your hips with elbows pointing backward. Take the shoulder behind while holding your hips and hold until few breaths.
- Slowly raise your body upwards and take the body behind curved inwards and downwards. Make sure that your thighs are straight and tight.
- Inhale and place your palm behind you on the heels. Raise the chest upward and bring the spine inwards and release your head and neck backward.
- Take a small breath and focus on the lower back and neck as a lot of stretch is felt there. Try to push the spine deeper and chest higher with every inhalation. The weight of the body should be equally supported by your legs and arms.
- After taking a few breaths exhale slowly and bring your neck and shoulders back to a comfortable position and relax your hands, back, and legs as well.
Setu bandasana or bridge pose
- Lie down flat on your back on a yoga mat.
- Now, slowly bend your knees and keep your feet on the ground with hip-width space between the feet and hips.
- Ensure your knees are in a line with your ankles and the feet are close to your buttocks.
- Place your hands on the mat parallel to your body with palms flat on the mat.
- Inhale and lift your body upwards, off the floor. Roll your shoulders and attempt to touch your chin to your chest while keeping your head straight.
- Emphasize on your buttocks and ensure that your thighs are parallel to each other. Try to push your torso upwards and join your fingers together behind your back on the mat.
- While maintaining your breathing try to hold the pose for about 30-60 seconds.
- Now slowly get down to the mat and lay flat on your back again to relax for a few seconds and repeat a few times.