Place a soft mat on the ground underneath you.
Put your right knee on the ground under your right hip, with your right foot bent and toes on the ground. Place your left foot in front of your body, leg bent 90 degrees and foot flat on the floor.
Keeping your chest up, raise your arms over your head. Press your right knee into the ground and shift your hips forward, maintaining an upright body position.
Feel the stretch in your right hip flexor, pause for a second, and then rock back to the starting position.
Repeat reps for one side before moving onto the next side.