Lie on your back with your knees bent and with a small ball or cylindrical object in hand.
Push through your feet to lift your hips from the floor.
Place the object in the small of your back at a position as instructed by your practitioner, or where you feel most tension.
Lower your hips towards the floor so that your lower back makes contact with the object.
Relax in this position and continue breathing.
Hold this position for a duration and repeat for as many times instructed by your practitioner.
You can adjust the object's positions in between repetitions if required.
