You can do the exercises alone.
Or together with someone you trust.
This person can read the instructions to you
and guide you through the exercise.
You can do the exercises sitting or lying down.

This is important:
You should be comfortable.
Your upper body should be straight.
You can close your eyes
or keep them open.
It is important that you feel good.
If you notice:
I don't feel good anymore.
Stop the exercise.
Not every woman* likes the same exercises.
Sometimes an exercise is the right thing.
Sometimes it isn't.
You can best feel for yourself
what is right in the moment and what is not.
Trust your feelings.