"Hugging the Knee Pose" is a great supine pose incorporating the whole body.
On your back with arms at your sides and legs straight. Exhale as you bend your right knee bringing the bent right leg up grabbing that thigh, knee or shin pulling the leg as close to the chest as is comfortable for you. On your inhalation release the leg back to the floor as you straighten arms up and over your head. Continue at your breath rhythm one side then the other until you get to 5 repetitions on each side.
If this pose bothers your lower back with the bottom leg straight then bend that lower leg with the sole of the foot on the floor and continue from one side then the other. Each time returning the bottom leg bent with the sole of the foot to the floor. This releases tension in the back of the leg preventing the lower back from being pulled with tension by the tight hamstring (back of the upper Leg).
Let the breath move your body as you inhale and exhale through the nose.
Benefits: Stretches your lower back, buttocks, hip flexor and hamstrings. Helps you become more flexible and increase the range of motion in your joints. "Hugging the Knee Pose" gives you flexibility benefits that last longer than static hamstring stretches ( without movement).
If suffering from arthritis in the lower back and hips, this pose can ease pain and release tension in your back and spine.
Avoid or consult a doctor first if you have osteoporosis or damage to your spine to prevent further injury.
I use this pose in a lot of my Yoga classes as one of my warmup pose.
Happy & Healthy,