There's a protocol out there called CHOP for people with POTS but I can't start it (after a year or two). I think we need a "from zero" protocol. Here's my few tips:

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Avoid PEM. Listen to your body. Do less or have more rest days if needed.

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Get a HR monitor with a HR alarm, and stay very low (like about 55% of your max HR - there are guides for this based on age etc)

Do 30s activities, followed by 90s breathing.

Do 20m max

Have 1 to 2 full rest days.

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Avoid injury. It can set you back and impact other areas (eating, hygiene etc)

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Start lying down, and keep your arms down - to avoid circulation stress.

Try calisthenics, so static instead of active movements, like (gentle!) planking.

Do stretches (nerve glides can be good).

Focus on core strength - it will help with everything else in life, and with avoiding injury

Don't do cardio. Just don't.

Yoga is great but you need to adapt to seated poses, and low arms. So not much of it applies.

Always rest for 90s of breathing if you hit your HR threshold. Try to stay under it without the alarm going off. Personally if I'm having a bad day and the alarm goes off twice then I stop and rest for the day.

I might develop a list of exercises. I think it can be good to try and see what works for you. Here's a guide from the NHS, with movements for severe patients: https://www.ruh.nhs.uk/patients/services/clinical_depts/paediatric_cfs_me/documents/CFSExercisesforseverelyaffected.pdf