It might sound rather embarrassing, but groin pain is quite real and causes intense discomfort and problem in carrying out regular activities. Often referred to as a Pulled groin, a strain or sprain chiefly occurs when the muscles in the inner thigh get overstretched or torn. Before you know about how it happens, lets first acknowledge more about the groin area.

What Is The Groin Area?

Well, for the unversed, the groin area usually comprises of a group of adductor muscles that are present on the inner thigh, between the hamstrings on the back and the quadriceps on the front part of the leg. The muscles that form a part of the groin area include the adductor magnus, adductor brevis, gracilis, adductor longus, and pectineus. The main function of the adductors is to provide stability and strength to the legs, hold the inner thigh together and help out the body in carrying out various motions, like walking, running, climbing etc.

Also Read: Yogasanas For Hip Pain: 5 Simple Yoga Poses To Provide Relief From Lower Back Discomfort

Woman in groin pain

How Does The Groin Muscles Get Pulled?

A pulled groin usually occurs when the muscles comprising the groin area contract too quickly during activities such as running, jumping, or changing direction. Although it is more commonly witnessed in athletes and people involved in activities like soccer, hockey, football and dancing, it can also happen to anyone. It is more common when the groin muscles are not warmed up and there is a sudden movement in that area that stretches the muscles beyond natural limits causing a sudden pull.

It is usually characterized by symptoms like tenderness and discomfort in the inner thigh, pain while lifting the knee or folding the legs, swelling or discoloration in the groin area, and loss of strength or movement if there is a tear in the muscles.

Also Read: Yogasanas For Frozen Shoulder: 5 Incredible Yoga Poses to Provide Relief From Upper Back Pain

Since a sudden stretch beyond the natural limit causes a pulled groin, one can easily avoid a pulled groin by stretching and strengthening the muscles comprising the groin area on a regular basis. And, to give you a sigh of relief, we bring you a brilliant remedy free of medications in the form of Yogasanas. This age-old practice not only helps you treat numerous health anomalies but also improves strength and flexibility of overall body, especially the groin area and helps reduce the risk of injury.
Yoga Postures for groin pain

Remedial Yoga Postures For Groin Pain

1. Supta Baddhakonasana (Reclining Butterfly Pose)

Lie down flat on the floor. Gently bend your knees and bring your feet together with the outer edges of both your feet on the floor. In the lying positing, try to bring your heels close to your groin. You can keep your arms resting by the side, on your thighs or raise them up your head and join them. Now stay in the pose for 1-2 minutes, breathing naturally throughout the pose. For exiting the pose, slowly straighten your knees, turn to one side and then get up slowly.


Also known as the Cobbler’s Pose, it is a deep restorative posture that instills a deep sense of relaxation and note-worthy for opening the various channels within the body for the free passage of fluids. It is also vital in stretching the hip, groin, inner thighs, and knees and helps one unwind oneself from hours of fatigue from working and also helps in treating insomnia.

2. Sethubandhasana (Bridge Pose)

Start the posture by lying flat on your back. Now bend your knees and elbows. Place your feet flat on the floor close to the hips and your hands firmly on either side of the head. While supporting both your hands and legs on the ground, slowly try to lift your body up into the air. Hold this arching posture for 20-30 secs and slowly bring your body up into a standing pose.


This is an extremely beneficial posture for not only relieving arthritic pain but also strengthening the leg, inner thigh and back muscles. By lifting the heart at a raised level than that of the head, it facilitates blood circulation to the groin area. The muscles become more flexible, thereby relieving pain. It also releases blocked channels and effectively brings down blood pressure.

3. Vrikshasana (Tree Pose)

Stand straight on the floor. Bring both your arms in front of the chest and join the palms in a prayer position. Now keeping the palms joined, stretch both your arms upwards. Bend your right knee and place the sole of your right foot on the interior side of the left thigh. Keep your left leg straight and hold the position as long as you can. Relax for a minute and do it on the other side with the left foot. Repeat 5 times.


The Tree Pose has innumerable benefits. Not only does it strengthen the spinal column and enhance both balance and poise but also instills energy and improves flexibility in the legs and the adductors. With regular practice, the groin area is compressed, and all the blocks are released thus remedying pain from the groin area. It is also helpful in case of sciatica and arthritic pain.

4. Ustrasana (Camel Pose):

Kneel on the floor, with your soles upward and legs touching the ground. While keeping hands on the hips, ensure that the knees and shoulders are aligned in a straight manner. Breathe in, and bend your back, gripping your feet with your hands for balance. Hold this posture for one minute or as long as you can, then slowly bring your back to an upright position, relaxing the legs and hands as well.


The Camel Pose is pivotal in clearing congestions from the body and strengthening the lower abdominal muscles. On performing it effectively, space is created amidst the adductors and hence pain is reduced. It is also a highly effective asana to treat groin injuries and relieve pain.

5. Ananda Balasana (Happy Baby Pose):

Lie flat on your back. Raise both your legs up, bringing your knees close to your chest. Now hold both your thumb fingers of the foot. Now, slowly stretch your legs and arms upwards. Make sure your chin is touching your chest, and you feel a stretch at the pelvic bone.  Press the tailbone and the sacrum down to the floor while pressing your heels up, pulling back with your arms. Breathe normally and try holding the pose for 1 minute or as long as you can. Come back to Shavasana and repeat 5 times.


Happy Baby Pose plays a pivotal role in stretching the entire body including the groin area, hip joint and muscles. Not only does it increase overall balance and stamina but also increases blood circulation and tones the muscles around the hip and adductors. Practicing it regularly relieves groin pain in no time. It is also significant for its characteristic ability to calm the mind and de-stress the body.