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Yoga after a groin strain: a 25-minute class with squeezes, side planks and short stances, and no wide-legged stretching

A 25-minute yoga class for a groin (adductor) strain, 3 times a week, from the first week if squeezing your knees together stays within 3 out of 10. It strengthens the inner thigh first, lying down, then works it in short-stance standing poses and side steps, and leaves out wide-legged folds, frog, deep squats and the splits. In trials, active strength and coordination training did far better than physiotherapy built on stretching. No trial has tested yoga for a groin strain, so the structure is our editorial choice. Our groin strain guide has the full plan, including the Copenhagen plank and running.

25 minBeginner15 movesOther / check instructions · A wall · Firm cushionHip flexors · Adductors · Glutes · Abs · Calves · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Settle (about 3 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoLie on your back, knees bent and together. In for about 4, out for about 6Easier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Supine heel slide10 slow slides each leg
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoKnees in line; stop short of a pull in the groinHarder: Hip windshield wipers

Squeeze and support (about 7 minutes)

  1. Lying adductor ball squeeze6 holds of 5 to 10 s
    Beginner · Adductors, Abs · 3D demoA cushion or ball between your knees; firm, but no more than 3 out of 10Harder: Copenhagen plank
  2. Glute bridge10 slow lifts
    Beginner · Glutes, Hamstrings, Abs · 3D demoSqueeze the cushion between your knees at the topEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  3. Side-lying inner thigh lift (Pilates side kick series)8 to 10 each side
    Beginner · Adductors, Abs · 3D demoA small lift of the lower leg; the top leg's foot on the floor in frontEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
  4. Knee side plank2 holds of 15 to 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoHips lifted; both sidesHarder: Side plank

Standing, short stances (about 8 minutes)

  1. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoWeight even across both feetHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)2 holds of 3 to 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoFeet hip-width apart, knees in line with your toesHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoA short stance; front knee over your middle toesEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Goddess pose (Utkata Konasana)2 holds of 3 breaths
    Beginner · Quads, Adductors, Glutes · 3D demoFeet only a little wider than your hips; bend only a littleHarder: Deep squat hold
  5. Side-stepping (sideways walking)10 steps each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoSmall steps beside a counter, pelvis levelHarder: Lateral band walk
  6. Tree pose (Vrksasana)2 holds of 20 to 30 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoThe lifted foot at your ankle, knee only a little out; fingertips on a wallEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Gentle range (about 4 minutes)

  1. 90/90 hip lift-off3 holds of 5 s each way, each side
    Intermediate · Glutes, Hip abductors, Hip flexors · 3D demoSit tall; back off for sharp groin pain, and skip it in the first weekEasier: 90/90 switchHarder: Active pancake lift-off
  2. Reclining bound angle pose (Supta Baddha Konasana)2 min
    Beginner · Adductors, Chest · 3D demoA block or cushion high under each thigh; skip it while it pulls in the groinHarder: Wide-angle seated forward fold (Upavistha Konasana)

Rest (about 3 minutes)

  1. Corpse pose (Savasana)3 min
    Beginner · 3D demoKnees over a cushion

Tips

  • Our groin strain guide's first-stage goal: "Keep pain at 3 out of 10 or less." Its next stage starts once the squeeze is pain-free at a firm effort.
  • No wide-legged folds, frog, splits or deep squats in this class (our suggestion). The Copenhagen plank is in our strength workouts, not here.
  • Call 999 or go to A&E now if you have a femoral hernia (a small lump at the top of your thigh, in your groin) and very bad tummy pain, you feel sick or you're being sick, you cannot fart or poo, you have a high temperature or you feel hot, cold or shivery, or you've suddenly become confused. Do not drive to A&E. With any other hernia and pain in or around it, a bloated tummy, feeling or being sick, vomiting blood or vomit that looks like coffee grounds, constipation, a high temperature or feeling hot, cold or shivery, or sudden confusion, get help from NHS 111.
  • A pop high on the inner thigh, then a large bruise, a dent or a gap you can feel, and weakness squeezing the legs together, can be a complete tear of the adductor longus tendon: get it checked within days, as our inner thigh pain guide says.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga after a groin strain: a 25-minute class with squeezes, side planks and short stances, and no wide-legged stretching take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Other / check instructions, A wall, Firm cushion. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.