The program consists of two sequences - dynamic and static. Both sequences are not designed for the initial level of practice. Either you have been practicing for about a year, or you have a confident average level. However, if some provisions are not available, a simplified alternative is offered, so do not force things and do not get injured. Do everything to the maximum, but without jumping out of bounds, and your physical capabilities will gradually expand.

These two sequences are called flexible strength, because they combine both strength and flexibility asanas. This is not a purely female stretching practice and at the same time, the sequences will be useful for men to improve their flexibility.

You can practice one or the other part separately. Or do both sequences in one workout. But more than 2-3 times a week is not worth practicing.