The padangustasana Dhanurasana is from last night, the rest from earlier in the year (as it happens I slept wonderfully and felt a lot less stiff than most mornings this winter).
Sweaty hands and feet by this stage of the practice are the biggest problem.
The same tricky grip as from Eka pada raja kapotasana and Natajarasana
|1. Lift your leg up behind you bending the knee and bringing your heel towards your buttock but turn the foot outwards. Rest the back of your hand against the outside of your ankle.|
|2. Turn your hand palm outwards and take hold of the top of your foot.|
|3. Rotate your elbow outwards and your bring the foot up. At this point you'll need to begin the backbend to make the space for the elbow to come out and the shoulder rotate.|
|4. Stretch up out of your hips, tilt the pelvis down and begin to arch the back as if you were preparing to drop back into urdhva danhurasana, continue to bring the elbow out and over to end up above your shoulder.|
|Eka pada raja kapotasana|
Here's the grip in slowmo in Natarajasana and Eka pada raja kapotasana
In the Vinyasa Krama context I tend to do these as part of a backbend focused practice. I'll emphasise the backbend hand variations in Tadasana, do most if not all of the Bow sequence which includes all the salabhasanas. Then I'll switch over to the Meditative sequence for for vajrasana to loosen the quads and do the kapo's before coming back to the dhanurasanas from Bow, including padangustasana dhanurasana above. I'll finish off with Natajarasana, drop backs and then a long long paschimotanasana and inversions.