I've done both practices on this DVD, and they are quite different (which is a good thing). The evening routine is very stretchy and slow moving, and I really like the way that Smith uses the props to demonstrate and says "if you can reach with your hands, do that"; most instructors will do a short demo with the prop and then go back to being an intimidating pretzel while this beginner thinks, "I'll never be able to do THAT!" The morning routine is a very good workout without being a killer for those working on gaining fitness and flexibility--you will know that you are using your muscles and getting some tone, flexibility, and strength. Smith builds you to more difficult movements by starting small, then letting you know if this is your limit today, repeat that level while she goes on to do slightly more difficult versions of the movements. It's very easy to decide where to stop and repeat or continue depending on your own fitness and flexibility.