Start in a quadruped position, hands under the shoulders, knees under the hips.
Supporting yourself with your arms, set your knees apart, as wide as you comfortably can, toes should face outward.
Keep a neutral spine, & hinge forward at the hips, so you can bring your forearms to the floor. Elbows shoulder be stacked under the shoulders.
Try to relax and breathe in this position.
You can slowly rock your weight backwards & forwards. Focus keeping the movement to your hips, and your spine should remain neutral.
Progressions And Regressions