Hi Shane
Welcome! Are you practicing at home? If you are then there’s a pose timing sheet at the Resource Center that would be helpful.
As for your other question: There is no age limit! There are benefits for one and all. We all come to the table with different ‘stuff’, different capabilities, flexibilities, some with injury and some with conditions.
Yoga meets you where you’re at!
Namaste
Gabrielle 🙂