Pre-Run Dynamic Warmup Infographic | flexibility exercises can be done everyday

Pose chart infographic titled "Pre-Run Dynamic Warmup". 7 numbered figures arranged in a clean editorial grid, each showing a clean line-drawn full-body silhouette performing a safe anatomically correct dynamic stretch for running warmup: 1) Neck rolls — Neck Rolls, benefit: gently mobilizes the neck before movement, difficulty dot: 1/3, held-time indicator: 20s; 2) Arm circles — Arm Circles, benefit: warms the shoulders and upper back, difficulty dot: 1/3, held-time indicator: 30s; 3) Tadasana — Mountain Pose with overhead reach, benefit: lengthens the body and prepares posture, difficulty dot: 1/3, held-time indicator: 20s; 4) Standing torso twists — Standing Torso Twists, benefit: activates the core and improves trunk mobility, difficulty dot: 1/3, held-time indicator: 30s; 5) Walking lunges — Walking Lunges, benefit: warms hips, glutes, and legs for running, difficulty dot: 2/3, held-time indicator: 30s; 6) Leg swings — Leg Swings, benefit: dynamically opens hips and hamstrings, difficulty dot: 2/3, held-time indicator: 30s; 7) Adho Mukha Svanasana — Downward-Facing Dog pedal, benefit: mobilizes calves, hamstrings, and shoulders, difficulty dot: 2/3, held-time indicator: 20s. Bold modern wellness magazine illustration, calm sage palette, minimal icons, subtle timing badges, clear numbering, balanced spacing, soft neutral background, full-body focus, dynamic warmup emphasis, no extreme contortion, no anthropomorphized cartoon, anatomically correct proportions. Include small legend for difficulty dots and held-time indicator styling. 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.