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Where Is A Pulled Groin Muscle Located?|Best Yoga Poses For Pulled Groin

Pain comes in many ways. One of the pains which you might suffer, is the pain of a pulled groin.[1] It is also known as a strained groin. Read below to know where a pulled groin muscle is located and also about some of the best yoga poses for pulled groin.

Where Is A Pulled Groin Muscle Located?

Where Is A Pulled Groin Muscle Located?

A commonly asked question is, where is a pulled groin muscle located? A pulled groin generally occurs where there is a complete or partial tear in the adductor muscles along the inner thigh. Adductor muscles[2] are the ones that begin in your groin and run all along the inner side of the thigh, attaching to the inside of the knee.

In case of a pulled groin, the person might experience tenderness and pain in the affected region. In a pulled groin, the adductor muscles might usually get weaker.

Generally sudden movements, such as kicking or twisting for changing direction while jumping, skating or running, can trigger a pulled groin. This type of injury is typically experienced by the athletes.[3] Generally, a pulled groin occurs in those athletes who play football or soccer, and they often make up 10% of all injuries in hockey personals.

Best Yoga Poses For A Pulled Groin:

Although pulled groin is common during sports or even routine activities, there are some yoga poses can help this condition. Let us take a look on some of the best yoga poses for a pulled groin.

Setu Bandhasana (Bridge Pose):

  • Setu Bandhasana or the bridge pose is a pose that clears blocks. It is a great pose for pulled groin. This pose enhances the blood circulation in your groin area and the pulled groin muscles become more flexible, and thus relieve the pain.
  • For doing this yoga asana, you need to following the below mentioned steps.
  • Lie on your back on the ground by placing a folded blanked under the shoulders (so as to protect the neck). By bending your knees, keep the feet flat on the ground and heels close to your butt.
  • Breathe out well, by keeping your shoulders and feet on the ground, slowly push up your tailbone towards the pubis, and lift up your buttocks out off the floor. Make sure you are keeping the thighs and the inner feet parallel. Clasp your hands below the pelvis and then extend through your arms so as to help you remain on the top of your shoulders.
  • Until your thighs are almost parallel to the floor, lift your buttocks. Feel the stretch over the spine up to the tailbone. Lift your pubis towards your naval.
  • Now, broaden your shoulder blades, firm your outer arms and lift the space between your shoulder blades at the base of your neck, up into your torso.
  • Hold this position for about 30 seconds or 60 seconds and then release with an exhalation, by rolling down your spine slowly to the floor.

Setu Bandhasana (Bridge Pose) For A Pulled Groin

Vrikshasana (Tree Pose):[4]

This yoga pose is one of the best yoga poses for a pulled groin. It instills energy and also improves the balance in your legs. The tree pose works on all the muscles of your leg, including the adductor muscles. By practicing the pose regularly, the groin area is compressed and all the blocks get released, which also helps relieve the pulled groin muscle.

Vrikshasana (Tree Pose) For A Pulled Groin

Below are the steps to perform the Tree pose.

  • Stand straight in Tadasana. Slightly shift your weight onto the left foot, by keeping your inner foot firm to the ground and bending the right knee with the knee facing towards the side. Reach down with your right hand, clasp the right ankle.
  • Draw up the right foot and place your right sole on the inner side of the left thigh. Press your right heel into your inner left groin.
  • Rest both the hands on the top rim of the pelvis. Keep in mind that your pelvis is in a neutral position, with its top rim, parallel to the ground.
  • Press together both your hands, with palms touching each other in front of the chest. Then raise the hands with the same prayer posture, such that the united palms are over the head. You need to softly gaze at a fixed point right in front of you on the floor.
  • Remain in this position for at least 30 seconds to 60 seconds; and then return back to original position, while breathing out. Repeat the same by reversing the legs.

Ustrasana (The Camel Pose):

The ustrasana or the camel pose helps in clearing congestions and also in strengthening the lower body part. This pose is very effective in relieving muscle pain in the groin area and is hence one of the best yoga poses for pulled groin.

Ustrasana or Camel Pose

Follow the below mentioned steps to perform the ustrasana or the camel pose.

  • At first kneel down on the floor. Make sure that your knees are at hip-width distance and your thighs are at 90 degrees with the floor.
  • Now, rotate the thighs slightly inwards, narrow the hip points, and slightly firm your buttocks. Imagine that you are drawing up the sitting bones into the torso. You need to keep the outer hips soft. Press the shins and also the top side of the feet firmly into the floor.
  • Keep your hands on back side of the pelvis, bases of your palms on the top of your buttocks and your fingers pointing downwards. Make use of your hands to spread the back portion of your pelvis and lengthen it through the tail bone. Now, firm the tail forwards lightly towards your pubis. Breathe in and lift your hand while pressing your shoulder blades against the back ribs.
  • Here, you need to lean back against the firmness of your tailbone and the shoulder blades. Keep your head straight up, chin near your sternum and hands on your pelvis. In case you are a beginner, you probably won’t be able to drop right into this pose, touching your hands to your feet while simultaneously keeping your thighs at 90 degrees to the floor.
  • In case you require, you can slightly tilt your thighs back from the perpendicular and twist to one side minimally so as to get your one hand on the same-side’s foot. Now, press the thighs again to 90 degrees, turning the torso again to neutral and then touch the second hand to the same side-s foot. You can turn your toes under and can elevate the heels if you are unable to touch the feet without compressing the lower back.
  • Make sure that the lower front ribs are not sharply protruding upwards, which hardens your belly and compresses your lower back. Make sure you move into the posture very slowly and do not strain your neck.
  • Remain in this posture for about 30- 60 seconds. In order to exit, bring the hands onto the front part of the pelvis, right at the hip points. Breathe in and lift up your head and torso by pushing your hip points down, towards the ground. Relax for a while.

Sapta Baddha Konasana (Reclinging Bound Angel Pose, or Cobbler Pose):

  • Sapta Baddha Konasana or the reclinging bound angel pose or cobbler pose is one of the most relaxing asana. This yoga pose opens up the muscles, and makes the adductor muscles and your inner thighs more flexible. It minimizes the risk of a pulled groin or a groin injury and also relieves the pain, thus is considered as one of the best yoga poses for pulled groin.
  • Lie flat on the floor and bend your knees gently. Join your feet together keeping them flat on the floor. Make sure that your heels are placed closed to the groin. Place the palms on the floor next to the hips and press them downwards or you can also face them upwards for total relaxation.
  • Exhale or breathe out, as your tailbone moves close to the pubic bone, the abdominal muscles gets contracted. You can feel the stretch in the lower back and also stability in the spine as the pelvis tilts. Hold on this posture.
  • Quickly inhale or breathe in, and as you again exhale, allow your knees to open up in a way that it creates a nice stretch in the groin and your inner thighs. You must keep in mind that the lower spine is not arched forcefully. Also, make sure that your shoulders are absolutely relaxed.
  • Remain in this posture for about 60 seconds while taking slow and deep breaths.
  • Breathe out and exit the pose. However, before exiting, press the lower back and the knees straight to the floor so as to get that final stretch. Now, hug both your knees and rock from side to side before you release from the pose.

Sapta Baddha Konasana (Reclinging Bound Angel Pose, or Cobbler Pose)

Badhakonasana (Butterfly Pose):

  • Being one of the best yoga poses for pulled groin, this yoga pose can create a gentle stretch through the adductor muscles.
  • Start by sitting on a pillow so as to elevate the torso and reduce pressure through your groin.
  • Now, bend your knees slowly and bring together the soles of both your feet, letting the knees to drop on either sides towards the floor.
  • You can pull the touching soles of your feet closer to your body depending on your comfort levels. Avoid bringing them too close if you are in pain. Will regular practice, the pulled groin muscle will recover and improve the movement as well.
  • Grasp both the feet and sit straight, while breathing for 5 counts.
  • If this stretch feels extremely intense, do not work the knees towards the floor. You can instead, let your knees to naturally hover. Over time, as there is a healing in your pulled groin, your knees will drop even lower for achieving a greater stretch.

Badhakonasana (Butterfly Pose) for Pulled Groin Muscle

Wide Angle Seated Forward Bend

  • Practicing this yoga pose can be extremely soothing after performing a long set of several standing poses, or even after cycling, walking or running. Wide angle seated forward bend can create a wonderful stretch through your inner thighs, thus alleviating stiffness in your groin area. Undoubtedly it is one of the best yoga poses for pulled groin.
  • However, you must note that as you might be feeling tender because of your pulled groin, you need to start this by supporting your body with a firm pillow placed beneath the hips. This will in turn elevate the torso and thus reduce the intensity of the stretch.
  • Be seated and extend both your leg straight in front of you and then begin to slide your legs outwards cautiously into a “V” shape. You must feel a mild stretch through your groin.
  • Ensure to sit straight and then make use of the arms and your torso so as to crawl toward one leg or towards the other. You can alternatively tip-toe your fingers forward in your front.
  • You can reduce the intensity through your groin and your lower back by resting your forehead on a pillow or a block.

Standing Straddle Pose:

  • Standing straddle pose too is one of the best yoga poses for a pulled groin. Follow the below mentioned steps to perform this yoga pose.
  • Stand with the legs 3 feet apart, adjusted for your own height and the degree of stretch that you would like to achieve. Ensure that your toes must be slightly pointed inward and the heels slightly pointed outward.
  • Place both your hands on hips and hinge forward slowly while releasing your hands until both your hands reach the floor.
  • Rest with your inverted torso, slowly breathing and allowing the adductor muscles and your hips to stretch slowly. In case this stretch feels very intense for your strained or pulled groin, you can reduce the distance between the two feet and continue with the posture.


These above yoga poses help you in relieving pain due to a pulled strain. While these are some of the best yoga poses for pulled groin, some may find it difficult to perform. Hence, these are best performed under the supervision of an expert. In case you are injured, consult your physician and yoga trainer before performing any of these yoga poses or yogasanas. It must be noted that practicing yoga regularly is the best remedy and can yoga poses can even work wonders to heal pulled groin.


Also Read:

Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:October 20, 2020

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