Warm up well before giving this a go, & focus on your wrists, hips & core... Great poses or flows to warm up your body are Sun Salutations, Plank Pose, Boat Pose, & Pigeon Pose.
Top tip: I think the main action in this pose is with your pigeon leg... The key to extending the back leg is to press it strongly into the arms so you can use that resistance to give some power to your flight. -- Laura Large, aka, @omniyogagirl