A short and effective exercise to practice the transition from Crow pose to Chaturanga and Down Dog to Crow. You’ll need a blanket.

A traditional Sun Salutation A from the Ashtanga Vinyasa tradition. After you've done your first forward fold you jump back and land in a low push-up position, Chaturanga Dandasana. By bending the elbows your landing gets softer and have less impact on your lower back and shoulders. If jumping back is too much, you can instead step back into plank and lower from there.