This is a nice gentle, all seated 45 minute yoga flow. I couldn't do the whole thing and did some modifying of the part that I did do. I held some stretches less time or modified them so as not to stretch too much and hurt. Feel your way through. Let your body tell you what you should or should not be doing. If it hurts do it more gently or not at all. I thought I'd share because it's a beginner friendly yoga routine and I thought it was very well done.