Seemed to work OK through the Sury's and standing and started to realise how I tend to practice full on all the way through, giving it 110% on ever asana, jump back/ jump through lift, twist, bend and bind. Need to chill out more and be kind to myself more.
Harder to reign it in when I got to Intermediate proper, my little game bar flashing at 75% alarms going off as I head up to 90% in Laghu and Kapo. Had kind of hoped that perhaps by not trying so hard with Kapo my body might be a little softer and I might just happen to go in deeper. Didn't happen, only just made my toes. 75% effort through the LBH's and I was beginning to think what's the point but while I wasn't getting into the poses so deeply it was all flowing quite nicely. Didn't make it back up in Karandavasana but landed it nicely. Did notice how much more energy I had for the last third of the series. I'm usually knackered by Vatyanasana and my towel soaked, today I could focus more on the last few poses and enjoy them, even the deadlies. (tend to be a bit impatient with the headstands and have recently replaced them with the headstand subroutine from Vinyasa Yoga).
The whole practice took just under an hour though I missed out dropping back and just my usual three minute Savasana. Turned out to be quite a nice practice, nice flow to it. Perhaps as I get better at Intermediate, I wont have to try so hard.