Lower Back Relief Stretching Routine | Full Body Flexibility Program

Pose chart infographic titled "Lower Back Relief Stretching Routine". 7 numbered figures arranged as a clean wellness-magazine sketchnote poster in an energetic teal and orange palette. Each figure shows a clean line-drawn anatomically correct human body silhouette, safe realistic stretching posture, no extreme contortion, no anthropomorphized cartoon, with pose name in English, one-line benefit in English, held-time indicator in English, and a difficulty dot. Emphasize feet and ankles while supporting a lower-back-relief stretching theme. Include subtle visual cues for ankle flexion, foot grounding, and spine length without medical-claim language. Suggested sequence: 1) Standing Calf Stretch — eases posterior chain tension; hold 20-30 sec; difficulty 1 dot. 2) Ankle Circles — improves ankle mobility and warm-up; hold 30 sec each side; difficulty 1 dot. 3) Seated Forward Fold — gentle hamstring and lower back stretch; hold 20-30 sec; difficulty 2 dots. 4) Supine Knee-to-Chest — releases low back and hip tension; hold 20-30 sec each side; difficulty 1 dot. 5) Reclined Figure Four — opens hips and supports comfortable spinal positioning; hold 20-30 sec each side; difficulty 2 dots. 6) Downward Facing Dog (Adho Mukha Svanasana + Downward Facing Dog) — lengthens calves, ankles, and back body; hold 20-30 sec; difficulty 2 dots. 7) Child's Pose (Balasana + Child's Pose) — gentle back-body stretch with relaxed ankles; hold 30-45 sec; difficulty 1 dot. Add small clean icons for hold time and difficulty legend, dynamic arrows showing safe direction of movement only, and clear spacing. Render visually for search intent of a full body flexibility program but do not include that phrase as on-image text. 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.