Body tension isn't just a matter of needing more stretching or "releasing energy." It can be caused by a variety of factors, including genetics, lifestyle, anatomy, and personal trauma. Anatomically, groin tightness can be caused by a variety of factors, including the shape of the bone, the position of the femur in the hip socket, and the length of the adductor muscle on the inner thigh.
While stretching is important, exceeding your range and pain can lead to overstretching of muscles and connective tissue, leading to injury. This can occur when a muscle or tendon attaches to a bone, which is known as a strain, or on the ligaments that connect the bones of a joint, which is a sprain. Tightness is not something compulsive – it is the way your body sets its limits.
The following 5 groin stretch poses will help you learn how to safely stretch this often tight area. When practicing, listen to your body as long as you feel comfortable.
1. Beam angle change
Doing this asana on a rolled-up blanket will give you feedback on pelvic movements. It also creates height, so when you lean to one side, the weight of your thigh bone drops toward the cushion, helping to create a stretch along the inner thigh.
Roll up a blanket or towel and sit on it. Bend your knees, pull your heels toward your groin, open your inner thighs, and let your knees drop inward into Horn Pose. Lean to the left until your left thigh and the outside of your hips touch the ground, allowing your right sitting bone to leave the blanket. Place your right hand behind you to maintain balance. Gently press your left hand on your leg and pull the inner thigh from your groin to your inner knee. Be gentle. Turn right, then tilt to the left and repeat.
2. Goddess Pose
Spread your legs as far outward as possible and turn them as far as you can. Then bend your knees until you feel comfortable. Meaning no pain!
Stand in the middle of the mat, facing the long side. Extend your arms to the sides and open your legs. Turn your legs outward about 45 degrees. Start with your hands on your hips and bend your knees as you exhale. Place your hands on your inner thighs and stretch them from your hips toward your knees. Hold for 10 deep breaths in Goddess Pose. After the last exhale, slowly stand with your legs straightened. Turn your feet parallel to each other and bring them together.
3. Lizard-like variation
Gravity is our friend – especially in yoga. Our bones are heavy, and using the weight of your own body to add length is safer than squeezing because you can better adapt to the body's feedback.
Start with a downward facing facing dog and take a step with your right foot towards the outside of your right hand. Lower your back knees onto the mat. Place your elbows on the floor or on a yoga block. Spread your front legs. If comfortable, gently press your right hand towards your inner thighs to stretch your groin even more. Hold for 10 full breaths. Then step back to downward facing dog. Repeat on the other side.
4. One-legged frog pose
Frog pose can put pressure on the knees, especially for people with limited groin flexibility. But this variation is a more manageable way to lengthen the inner thigh muscles. If your knees hurt, skip this asana.
Start with the Sphinx. Bend your right knee and slide to one side so that your inner thigh and calf are facing the mat. Press your palms against the mat and your forearms on the ground. Extend your left leg back and press your foot into the mat, keeping your left ankle steady. Hold for 10 breaths. Straighten your right leg and return to Sphinx Pose. Then repeat on the other side.
5. Sitting against the wall
Anyone with a tight groin knows that most stretches on the inner thighs are far from restorative. However, this change allows you to be supported by walls and floors. Another reason to bring it back is to allow stretching to be a slight, not intense feeling.
Start by stretching your legs against the wall with your legs parallel to each other. If your hamstrings are tight, your butt may need to be a little off the wall. Slowly slide your legs into a V-shape and into a sitting position. Place your arms anywhere you are comfortable – at your sides or with your palms on your stomach. Breathe deeply. Hold here for 15 breaths. Keep your legs together, pull your knees to your chest, roll to one side, and get to a seated position.