Step 1: Sit against a wall with low back/pelvis as close to the wall as possible.
Step 2: Use pillows or something soft under knees to support above floor level as necessary. As hips increase in flexibility, lower knee position.
Step 3: Place arms against the wall initially aiming for shoulder level and arms flat against the wall.
Step 4: Head should remain in contact with the wall. Dowel is to emphasize position but not necessary.
Step 5: Being to raise the dowel upward as far as possible keeping all points of contact with the wall. Slowly lower.
Step 6: Repeat 5 times