This may not be the answer you want to hear, however it is one you need to hear.
When you awaken the Kundalini, you will not have to ask these questions here. You will know what you need to do, and what you shouldn't.
Before that, remain consistent, continue empowering your chakra's, purifying your soul, engaging your mind, and periodically read over the JoS meditations page to see if a meditation stands out to you to incorporate into your daily routine.
For example, the Twin Serpens meditation can be very beneficial to incorporate when you start seriously working on the Kundalini channels of your soul.
You will know when you read these on the website. They stand out to you as if calling towards you, waiting for you to do them.