List of Dance Exercise and What to Stretch Before Bed

Pose chart infographic titled "Pre-Bed Wind Down Core Stretching Routine". 6 numbered figures, each with a clean line-drawn anatomically correct body silhouette, safe gentle stretching posture, bold modern wellness magazine illustration style, calm sage palette, minimal refined layout, clear held-time indicator, pose name (original + English when applicable), one-line benefit in English, and difficulty dot. Include these poses: 1. Apanasana (Knees-to-Chest Pose) — gently relaxes the abdominal area and lower back — hold 30 sec — difficulty 1 dot. 2. Supta Matsyendrasana (Supine Spinal Twist) — softly releases the obliques and trunk — hold 30 sec per side — difficulty 1 dot. 3. Jathara Parivartanasana (Revolved Abdomen Pose) — provides a gentle core and waist stretch — hold 20 sec per side — difficulty 2 dots. 4. Bhujangasana (Cobra Pose) — lightly opens the front body and abdominal wall — hold 20 sec — difficulty 2 dots. 5. Balasana (Child's Pose) — helps lengthen the torso and ease full-body tension — hold 40 sec — difficulty 1 dot. 6. Supta Baddha Konasana (Reclined Bound Angle Pose) — encourages calm breathing and soft front-body opening — hold 45 sec — difficulty 1 dot. Add a small visual legend for difficulty dots and hold-time icons. Emphasize safe, non-extreme range of motion, bedtime wind-down mood, no anthropomorphized cartoon features, no extreme contortion, no medical claims framed as advice. 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.