Place a foam roller (or rolled up yoga mat, towel, or block) between your thighs.
Lie on your back with your knees bent directly over your feet. Reach your hands toward your heels, palms up. Make your feet active by pressing your heels, the balls of your feet, and their inner edges into the floor with your toes lifted.
Exhale and curl your tailbone toward the roll. Then using your abs and gluts, lift your hips and torso. Hold for 5 to 10 breaths.
Reach your ribs up farther away from your hips each time you inhale, and focus on lengthening your back with each exhale.
Lower yourself slowly, one vertebra at a time, beginning with your upper back and finishing with your lower back. Keep your pelvis tilted up for a few breaths to release your back muscles.