Its a video, you stand with your toes touching the wall, next to a plastic chair with the seat facing you..
Put one foot behind the other and take a step back, do it again, so you are 2 of your own foot lengths away from the wall.
Put your feet together and bend forwards at the hips, so your forehead touches the wall.
Pick up the chair with the seat to your chest, and stand up.
Women can do it, men cant.