Get in high kneeling position by placing one knee on the ground (directly under the hip), and the opposite foot on the ground in front of you. Both knees should be at roughly 90 degrees. Maintain a neutral spine and place hands on your hips. (Imagine that your pelvis is a bucket of water.)

Contract your lower abdominals and tilt your pelvis backwards. (as if you are pouring the water out of the back of the bucket) The arch in your lower back should become straight during the contraction and the stretch should be felt in the front of the hip. If a stretch isn’t felt try widening your stance by stepping forward more with your front foot.
Perform 2 sets of 30-60 seconds.