LifeDost’s bodyweight builder lets you choose a goal, a starting level and your space. There are standing options at a wall and floor options. You can change rounds, repetitions, hold time and rest.
Start with a small version you can control. Pogo the panda demonstrates the movement; follow the written instructions and your own comfortable range. Leave out exercises that do not suit you, and build gradually rather than rushing.
One small step to try
Open bodyweight training and choose a gentle start.
Small steps make a difference too.