The program is designed for all levels. Alternative positions are given where appropriate. Exercise times can also be shortened and gradually raised to normal times.  Meditations as well as breaths are explained step by step. No prior experience is required. Practicing meditation will give you the ability to develop a neutral mind. Maybe one of the best gifts you can have in life. You also don't need to sit on the floor. You can do it in a chair. The most important thing is to have a straight back to maintain the flow of energy and attention.