How to create muscle memory to jump back from Bakasana

Exercise 1️⃣

Lie Down on your mat, engage the core, and try to press the lower back to the floor. Breathe a few times
Inhale: take both legs, bent, toward your chest
The arms straight in front of you, with the palms of your hands facing the roof. Gaze between the hands
Simulating Bakasana shape but on the floor 
Exhale: extend the legs, like you were jumping back
Repeat X 10 times

Exercise 2️⃣

Lie Down on your mat, engage the core, and try to press the lower back to the floor. Breathe a few times
Inhale: take both legs, bent, toward your chest
The arms straight in front of you, head tucked in. Gaze to the navel
Exhale: extend the legs, like you were jumping back
Repeat X 10 times

Exercise 3️⃣

From a standing position
Arms parallel to the floor
Inhale, squat down to a sort of Malasa
The feet are together, try to put the knees into the armpits
Exhale: come up 👆🏻 Repeat X 10 times
This is a killer, trust me, best core drill ever