Wooden dowel, broom handle or light stick. About chest height. Comfortable shoes, 2-3 meters of clear space. Chair nearby for support if needed. Generally placed in front of you with the back towards you.
Try your first movement. Standing tall, gently turn your body from left to right. While holding your staff across your body chest high. Focus on you breath, in through the nose out through the mouth. Pivoting on your heels makes this move easy.
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Start small even 5 minutes of practice counts. Build a routine, same time each day. celebrate small wins. keep it light. this is training not pressure.