I used to think, when the sutras said the practice came in three gradations, mild, medium and spicy, that spicy must mean lots of backbends.
But the real measure of the practice, the real spicyness, is the extent to which we can assert our right to what we need.
|+10||Tadasana > Side Stretches, Vrksasana > Utthan Pristhana, Anjaneyasana > Virabhadrasana I|
|+25||Eka Hasta Padangusthasana (I, II), Parsvakonasana > Trikonasana > Ardha Chandrasana, Bakasana > Parsva Bakasana|
|+40||Adho Mukha Vrksasana, Eka Pada Rajakapotasana (Regular, Thigh Stretch)|
|+55||Agnistambhasana, Supta Virasana, Ustrasana, Setubandhasana (Urdhva Dhanurasana), Balasana|
|+70||Ardha Matseyandrasana, Ardha Gomukhasana, Omega, Supta Padangusthasana (I, II), Shavasana|