Lie on the ground and roll a bit to unwind it. Now as you inhale press the back of your head to the ground while keeping the rest of the body stays relaxed and relax completely on the exhale. Now press in order the back of the neck, the spine between the shoulder blades, the lower back, the backs of the knees, the inner side of the ankles and the outer side and than do this in wave from up to down and down to up. Direction is a part of tension and relaxation whether it is local or with it’s own direction.
Do the same with your face down though if you are related to Cyrano De Bergerac you will find some compromise requires at times.