You are in luck, I have some pictures which I will post tonight as I just did this again recently.
- Basically you need to remove the inspection panels being careful not to scratch the paint. My suggestion is a very small flat blade screwdriver with some masking tap to cover the metal.
- Once removed, undo a single securing bolt from each panel.
- Once removed, grab the rail with your finger tips on the inside of the rail and your thumbs on the outside as levers with you hands about 30cm apart.
- Roll the rail back towards you being careful to apply even pressure. Do this along the length of the rail.
NOTE: The risk is that you crack the rail if you roll one end to much while clips are still attached on other sections so you need to try and loosen the whole rail evenly. There are around 7 clips either side evenly spaced. Start at the front of vehicle.
There are clips and plugs (seals). The clips seat in the plugs and in my experience the plugs will remain stick to the car, leave them this way unless you want more work ahead of you. If the plugs do lift, I have assumed they will leak and have cleaned down both surfaces and stuck them back down with a water proof adhesive sealant (I used Subaru 3-bond grey). Wait for it to fully dry before attempting to reseat roof rail of you risk breaking the seal and water will pour into your hood lining as the holes sit in the natural water channel on the roof.
I strongly suggest doing this when you can store your vehicle under cover as until you put the rails back on, the roof will not be weather sealed.
It is not a hard job at all despite how I make it sound. Good luck.