Groin pain - imbalanced hips

Yoga Discussion General Yoga
#1

I woke up for the first time with soreness in the lower/outer groin area…though this has probably been a long time coming and really would like to figure out how to help myself out as I continue my practice.

Some history: I’ve suffered from headaches throughout my life…always on the left side, I spose you could call them migraines. As I got a desk job out of college I started getting them again more often, along with tension in neck shoulder upper back, etc. So I did some acupressure as well as chiropractic treatments which eventually led me to yoga a year and half ago…Which has helped trememdously in many ways.

Today I practice a vinyasa flow style…class once a week, and try to practice at home 3 times/week. I would say yoga has come ‘easily’ for me…I am flexible and have really grown in my strength this last 1.5 years. Also has made me very aware of the imbalance in my body…I realized I used to only stand on my left foot, who knows how long I did that (no wonder my chiropractor told me my hips were twisted). My left side seems to be my tight side…and I feel its all because of the hips?

Some poses do present discomfort and maybe some pain at times, and I would like to get a better grasp on why and what I can do to help it. For example bound angle pose is a pose where my hips open easily I feel minimal stretch and can come forward to the floor most times. But if I do Reclined bound angle pose…as I try to release the groins my left side becomes painful and at times I feel the strain in my knee. My knees are not close to the floor here. Same with hero pose, sitting up is fine, reclining back I feel pain in my knee left side only.

Lately I’ve been trying to open up this area more…have been trying to open the front groin area with one-legged king pigeon, one-legged hero. I think I may have made my inner hip area more vulnerable, hence the pain today.

Anyone know what might be going on and what I should do?

#2

Sounds like rectus femoris to me. It is the third of the three hip felxors and the only one which crosses two joints; the hip and the knee.

The poses I think are most effective and at the same time most safe (or least risk) are vanarasana (monkey pose or what your practice might label “lunge”) and Eka Pada Supta Virasana (One legged reclining hero’s pose). However it is the alignment and the actions which make them effective or mediocre. And those things are conveyed from teacher to student. Those two things are typically not components of a vinyasa system mostly because they beg time int he pose, something that is seemingly antithetical to “flow”. But give your teacher an ask. Or find another local teacher that has therapeutics training and some teaching years under the belt and get a private or two.

#3

Thank you. I will definitely incorporate these poses into my practice…my home practice tends to be less flow style as its nice to just stay until I say its time to move on. I googled rectus femoris…you are likely right on, I’m sure the reason for my tipped pelvis as well.

Do you recommend these poses for both sides? Longer holds on the left?

I do have access to a great teacher and will try to get some time with her.

Thanks again.

#4

When I’m working with a student I make determinations based on them and therefore I’m hesitant to say “more time” or give some specifics. But again, when working with a student it can be appropriate to do 12 breaths on one side and 3-6 on the other, depending on the pose, student, and nature of the imbalance being addressed.