Pre-Bed Core Stretch Infographic | exercises that promote flexibility

Pose chart infographic titled "Pre-Bed Wind Down: Core / Abs Stretching Routine". 7 numbered figures arranged in a clean vertical or grid layout, each showing a clean line-drawn anatomically detailed body silhouette with soft pastel palette accents, safe realistic bedtime stretching sequence focused on core and abdominal area, no extreme range of motion, no contortion. Include for each figure: pose name, one-line benefit in English, held-time indicator, and difficulty dot. Use wellness magazine illustration style, precise anatomy, calm bedtime mood, minimal elegant layout, subtle arrows or breath-flow cues if needed.

Figures:
1. Apanasana (Knees-to-Chest Pose) — gently releases lower abdominal tension — hold 30 sec — difficulty 1 dot.
2. Supta Matsyendrasana (Supine Spinal Twist) — softly lengthens waist and torso muscles — hold 30 sec each side — difficulty 1 dot.
3. Jathara Parivartanasana (Reclined Belly Twist) — encourages gentle rotational stretch through the core — hold 25 sec each side — difficulty 2 dots.
4. Setu Bandha Sarvangasana (Bridge Pose) — opens the front body and lightly engages the core — hold 20 sec — difficulty 2 dots.
5. Bhujangasana (Cobra Pose) — stretches abdominals and front torso — hold 20 sec — difficulty 2 dots.
6. Balasana (Child's Pose) — allows the belly and back body to soften — hold 40 sec — difficulty 1 dot.
7. Supta Baddha Konasana (Reclined Bound Angle Pose) — promotes full-body relaxation with gentle abdominal openness — hold 45 sec — difficulty 1 dot.

Anatomically correct proportions, neutral facial features or no facial detail, no anthropomorphized cartoon styling. Add small legend for difficulty dots and hold-time icon. Visual emphasis on flexibility-oriented stretching, rendered visually without including the search-intent phrase on the image. 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.