Vanarasana is a warm-up pose.
While not contraindicated for the condition, go easy with groin injuries
Sacro-Illiac issues could be aggravated
Vanarasana is a warm-up pose that opens the hip flexors. It’s the perfect antidote for sitting too long. This pose is the “patron saint” pose for office workers!
Point the left toes back without sickling the ankle to stretch the top of your foot. This might take some getting used to, especially if your feet like to cramp.
Place all your fingertips on the ground beside your front foot or use blocks under the hands if the hands don’t touch the ground.
Move the right sitting bone towards the right heel. Draw the outer left hip forward in space. Sink the hips forward and downward as much as possible. Keep the right knee aligned over the center of the right foot. Keep the hips balanced with the left sitting bone moving toward the inner right thigh.
Lift the bottom of your belly up towards your sternum. Lift your sternum towards your chin. Lift your chin and look up. Sink the hips down more. Hold for 9 breaths.