FYI: These were taken within the context of my full home practice. I have not showered. I have frizzy practice hair which is wrapped up in a monstrous, man-repellent ninja bun on the top of my head because that's the only place it can go that isn't in the way. Don't hate.
I do it twice for the purposes of exploration. I haven't been repeating the pose regularly, but seeing how much the second round improved upon the first, I think I might start doing Kapo twice every day, at least until I have a better grasp on it. In the first round, I manage to grab my pinky toes for Kapo A. In Kapo B (straight arms, for you non-Ashtangis), you can see how the ball of tension I've discovered in my left chest/shoulder/armpit is causing the hand to slide. I have to reset it at one point, and it still slides a little further. In the second round, my hands get a few inches further in Kapo A and I am able to grab the outer edges of the feet. I almost get both elbows down, but not quite. Kapo B looks much better second time around and my left hand pretty much stays in place.
At first, Kapotasana always feels futile and the floor looks impossibly far away, but if I just hang with it and keep curling back, actively engaging in the upper back and pressing the hips forward, I can make it work. It surprises me every time.
Drop backs have felt really good lately -- softer landings, less bend in the elbows, with the hands landing much closer to the feet. Stand ups have also been better, though I'm still not able to keep the heels down as I initiate the lift. Have a look:
I see a lot of improvement here from the last drop back recording. I'm landing in a decent Urdhva Dhanurasana pretty consistently, and I seem to be better able to root into the feet as I stand. If you watch closely, you can see how in the second stand up attempt, I almost tip back but manage to stay grounded in the feet. Then in the fourth attempt, I almost tip forward, but again, manage to root strongly enough into the legs to catch it and maintain my stance. Definite improvement.