Lying supine with your buttocks resting on the backs of your hands, keep your legs straight and together with toes pointed, and raise them up toward your head, then lower them back toward the ground in a controlled manner but try not to let them touch the ground. Work your way up to ten repetitions per set. Read more
Here, I am using a makeshift back strap anchored to stall bars to work on spinal extension.
If you don't have access to these tools, you can use a gym ball for the initial passive stretch, or even a large ottoman or workout bench.
For the active extension exercises, you can use a back extension machine at a local gym or have a friend anchor your legs to a stable surface while your upper body hinges over it. Read more
As long as you are proud you cannot know God. A proud person is always looking down on things and people; as long as you are looking down you cannot see something that is above you.