Hamstring Flexibility Routine with Stretches Before Exercising

Pose chart infographic titled "Hamstring Flexibility Stretching Routine". 7 numbered figures, each: clean line-drawn body silhouette, pose name (original + English), one-line benefit IN English, difficulty dot, held-time indicator in seconds. Focus on safe, anatomically correct stretches for hamstring flexibility with supportive wrists / forearms body awareness, no extreme contortion, neutral joint alignment, realistic range of motion. Include a visually implied pre-exercise warmup context without rendering the target search intent as on-image text. Suggested poses: 1) Uttanasana (Standing Forward Fold), benefit: gently lengthens the back body and hamstrings, difficulty dot. 2) Ardha Uttanasana (Half Forward Fold), benefit: activates posture while lightly stretching hamstrings, difficulty dot. 3) Janu Sirsasana (Head-to-Knee Forward Bend), benefit: targets one hamstring at a time with controlled reach, difficulty dot. 4) Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose), benefit: isolates hamstrings with supported alignment, difficulty dot. 5) Parsvottanasana (Pyramid Pose), benefit: deepens hamstring length through the front leg, difficulty dot. 6) Adho Mukha Svanasana (Downward-Facing Dog), benefit: lengthens hamstrings and calves while loading wrists moderately, difficulty dot. 7) Prasarita Padottanasana (Wide-Legged Forward Fold), benefit: broad hamstring stretch with stable base, difficulty dot. Wellness magazine illustration, watercolor wellness aesthetic, dark mode palette, deep charcoal background, muted indigo, teal, plum, and soft skin-tone washes, subtle texture, elegant spacing, modern infographic layout, clear numbering, minimal icons for hold time, no anthropomorphized cartoon, anatomically correct hands, wrists, forearms, knees, hips, and spine. All text MUST be written in English (array). Every heading, label, caption, legend and metric name in the image must be in English — not English. Spell each English word correctly using English characters and diacritics. Numbers stay as digits, no medical claims framed as advice, no watermarks Safe, anatomically correct stretches with held-time indicators. No medical claims, no extreme contortion.