If you watch experienced extreme Enduro riders with a Trials background, their low speed crashes don't even look like crashes. They simply jump off the bike as if that's what they planned to do all along, or they manage to lay their bike down with minimum fuss.
A well-known saying from Motocross is “if in doubt, gas it!” but in extreme Enduro it is often the opposite when the speeds are much slower – you’ve got to give up early and work out how to get off the bike. This not only reduces the chances of injury and damage to your bike, but is also very handy for shorter riders who can't always reach the ground in tough terrain.
One of the most common situations is when inexperienced riders grab a last handful of throttle on a steep hill climb as they slow down, which usually ends in the bike flipping. Experienced riders know when they can't make it, then simply turn right, put their left leg on the ground and apply the rear brake to hold the bike in place so they can u-turn.
This ability to acknowledge you can't make it, and then planning how to dismount is very important. In fact, we have noticed that often the girls are better at dismounting, because we males seem to be driven by testosterone to attempt that last ditch effort with full throttle that usually ends badly!
A useful technique is to practise jumping off your bike. Ride at low speed on flat ground then practise jumping off both sides of the bike as you bring it to a halt. This will help to make dismounting a conditioned reflex instead of panicking when you get into trouble.
In some cases it will be possible to dismount, keep a good hold on the handlebars, and prevent the bike from falling over. In other cases, you will need to let go of the bike and look after yourself - there is no point in trying to save your bike if it could result in hurting yourself badly.
Another strategy is to 'ghost' your bike, particularly when tackling near vertical ledges or if you can't quite finish a hill climb. You apply a final bit of throttle as you jump off the back of the bike and push off the footpegs, giving the bike that final bit of momentum to clear the obstacle or finish the hill climb. Of course your bike will crash so it pays to have good protective gear such as hand guards and especially exhaust guards for two strokes.
You can see examples of all these dismounting techniques in this training video. [INSERT LINK: https://www.youtube.com/watch?v=gLX-GkNdyeE ]
With a bit of practice, you can hopefully dismount instead of crashing at low speeds, with less damage to yourself and your bike. Good luck!