The Cat and Cow Position
For a spinal cord warmup, try switching between the Cat and Cow poses. As a bonus, you'd end up with better balance and more upright body alignment.
Yoga "Child's Pose"
This restorative position is ideal for the middle of a sequence or as a last resting pose at the end of a practise. It's great for loosening up your neck, shoulders, and back in addition to stretching your back, thighs, knees, and ankles.
Downward Dog Pose
In addition to extending your arches, calves, and hamstrings, this position also helps strengthen your arms, shoulders, and back.
Your abdominal muscles, shoulders, arms, and legs will all benefit from this. If you want to strengthen your core, this is the move for you.
This helps strengthen your back muscles, extends your abs, chest, and shoulders, and improves your spinal cord flexibility.
You may strengthen your legs in this stance. Your calf muscles, hamstrings, thighs, hips, spine, chest, and shoulders will all benefit from this stretch.
The tree position is a great way to work on your equilibrium. It's great for building muscle in your abs, back, thighs, calves, and ankles.
The neck, back, and chest are all stretched out while you work on strengthening your back and hamstrings.
At the end of a yoga session, this posture is a great way to relax and let your body calm down. Your ribcage and abdominals will benefit from this exercise. It's useful for improving one's posture, as well.
The Mountain Stance in Yoga is a neutral pose that consists of standing upright while maintaining steady breathing.