These are some core strengthening and upper body building movements that help you feel the articulation of a flexed spine. I would recommend this as a warm up or an afternoon research movement, not in place of the actual yoga practice. Doing movements like these can really help you to move your body with strength and ease.
2. Jump Back from Posture of Marichi
Ashtanga Yoga Instructor, Kino MacGregor, shows you how to safely and effectively work Marichyasna A, or Posture of Marichi, from the Ashtanga Yoga Primary Series.
3. Float Forward from Downward Dog to Handstand
Learn how to float in handstand or half-handstand position in a sun salutation. When you jump forward from downward dog to standing or uttanasana, you have a chance to catch a little air and find the balance. Remember to jump your hips over the solid foundation of the arms and think forward to get the floaty sensation. Inhale as you jump forward, have faith and fun.
4. Jumping In & Out of Arm Pressure Posture
Ashtanga Yoga Instructor, Kino MacGregor, describes the process of learning Buja Pidasana from the Primary Series of Ashtanga Yoga. The complete movement involves jumping into the posture and full jumping back.