This video is a practical demonstration of "Erectorcises" as described by Philip Beach in his book Muscles and Meridians: Manipulation of Shape.
To my mind getting up and down from the ground often and in various ways is the most beneficial activity one can do to improve overall movement quality.
2 minutes each
1. Toe Sit to Stand
2. Japanese Sit to Stand
3. Side Saddle to Stand
4. Side Saddle Jump to Stand
5. Quadruped to Deep Squat to Stand
6. Drinker's Pose to Stand
7. Side Saddle to Long Sit to Stand