List of Dance Exercise and What to Stretch Infographic

Pose chart infographic titled "Pre-Bed Wind Down: Back Stretching Routine". 6 numbered figures arranged in a clean vertical or grid layout, wellness magazine illustration, minimal flat style, minimal monochrome palette, lots of negative space, crisp editorial design. Each figure shows a clean line-drawn body silhouette in an anatomically correct safe stretch, no anthropomorphized cartoon, no extreme contortion. Include for each figure: pose name in original + English where applicable, one-line benefit in English, held-time indicator in English, and a small difficulty dot rating. Focus on gentle pre-bed back stretches only. Poses: 1) Balasana (Child's Pose), benefit: gently releases back tension, hold: 30-60 sec, difficulty: 1 dot. 2) Supta Matsyendrasana (Supine Spinal Twist), benefit: encourages gentle spinal rotation, hold: 30 sec each side, difficulty: 2 dots. 3) Apanasana (Knees-to-Chest Pose), benefit: softly relaxes the lower back, hold: 30-45 sec, difficulty: 1 dot. 4) Marjaryasana-Bitilasana (Cat-Cow Stretch), benefit: improves gentle spinal mobility, hold: 5-8 slow rounds, difficulty: 1 dot. 5) Uttana Shishosana (Extended Puppy Pose), benefit: lengthens the upper back, hold: 20-30 sec, difficulty: 2 dots. 6) Jathara Parivartanasana (Reclined Belly Twist), benefit: eases stiffness through the back body, hold: 30 sec each side, difficulty: 2 dots. Add subtle held-time icons or timer markers. Keep the composition visually aligned with the search intent of a list-style stretching guide, but do not render the search 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.