30 Day Flexibility Routine Pre-Run Dynamic Warmup Chart

Pose chart infographic titled "Pre-Run Dynamic Warmup". 7 numbered figures, each: clean line-drawn body silhouette, anatomically detailed, pose name (original + English), one-line benefit IN English, difficulty dot, and held-time indicator shown as digits + short English label. Include safe, anatomically correct full-body dynamic warmup stretches suitable before running, no extreme contortion: 1) Tadasana (Mountain Pose) with arm reach, benefit: "Improves posture and full-body readiness", difficulty dot easy, time: 20s. 2) Utkatasana (Chair Pose) to calf raise, benefit: "Activates legs and ankles", difficulty dot easy, time: 30s. 3) Anjaneyasana (Low Lunge) dynamic pulse, benefit: "Mobilizes hips and lengthens stride muscles", difficulty dot easy, time: 30s each side. 4) Ardha Uttanasana (Half Forward Fold) with arm sweep, benefit: "Warms hamstrings and back line", difficulty dot easy, time: 30s. 5) Virabhadrasana II (Warrior II) side shift, benefit: "Engages hips, thighs, and core", difficulty dot medium, time: 30s each side. 6) Adho Mukha Svanasana (Downward-Facing Dog) pedal, benefit: "Loosens calves, shoulders, and posterior chain", difficulty dot medium, time: 30s. 7) Marjaryasana-Bitilasana (Cat-Cow Pose) standing variation, benefit: "Mobilizes spine and improves movement flow", difficulty dot easy, time: 30s. Wellness magazine illustration, pastel soft palette, clean editorial layout, subtle anatomy-informed muscle guidance, balanced spacing, minimal background, elegant icons for time and difficulty, no anthropomorphized cartoon, no medical claims framed as advice, no watermarks. 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.