Rutina para ganar flexibilidad para personas mayores

Pose chart infographic titled "Splits Progression Stretching Routine". 7 numbered figures, each: clean line-drawn body silhouette, pose name (original + English), one-line benefit in English, held-time indicator, difficulty dot. Include safe, anatomically correct leg-focused stretches for a gentle splits progression with no extreme contortion: 1) Sukhasana Forward Fold — Easy Seated Forward Fold, benefit: "Gently opens hips and inner thighs", hold: "20–30 sec", difficulty: 1 dot; 2) Baddha Konasana — Bound Angle Pose, benefit: "Improves inner thigh mobility", hold: "20–30 sec", difficulty: 1 dot; 3) Janu Sirsasana — Head-to-Knee Pose, benefit: "Lengthens hamstrings and calves", hold: "20–30 sec each side", difficulty: 2 dots; 4) Ardha Hanumanasana — Half Splits Pose, benefit: "Builds hamstring flexibility for split preparation", hold: "20–30 sec each side", difficulty: 2 dots; 5) Anjaneyasana — Low Lunge Pose, benefit: "Stretches hip flexors and quads", hold: "20–30 sec each side", difficulty: 2 dots; 6) Upavistha Konasana — Wide-Angle Seated Forward Bend, benefit: "Expands adductor and hamstring range", hold: "20–30 sec", difficulty: 3 dots; 7) Hanumanasana Prep — Front Split Preparation, benefit: "Combines hip flexor and hamstring opening", hold: "15–20 sec each side", difficulty: 3 dots. Anatomically correct alignment, mature adult model, gentle wellness approach, safe range of motion, no pain expressions, no anthropomorphized cartoon. Watercolor wellness magazine illustration, dark mode palette, deep charcoal background, muted indigo, teal, plum, and soft skin-tone washes, elegant infographic layout, subtle texture, clear spacing, refined editorial design. Visually imply a senior-friendly flexibility routine without using Spanish or any non-English 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.