In the 21 days on your mat there are 15-20 minute practices to try out daily. You may like to move through the videos in order, or pick out the ones that you are drawn too. If you particularly like one practice and it feels great for you please do continue with it. Most practices can be done by all. But if you find the practice too challenging or want something different simply enjoy another one. Or explore the other practices in the portal. I would recommend you complete your practice with settling at the beginning and a deep relaxation to finish, depending on the amount of time you have. I do hope you will enjoy these resources as much as i enjoyed putting them together for you.