Bruce Lee Flexibility Routine Lower Back Relief Pose Chart

Pose chart infographic titled "Lower Back Relief Stretching Routine". Create a wellness magazine illustration in watercolor wellness style with a dark mode palette. Show 7 numbered figures arranged as a clean pose chart. Each figure must be a clean line-drawn body silhouette with soft watercolor accents, anatomically correct proportions, no anthropomorphized cartoon styling, no extreme contortion, and safe realistic stretching form. Emphasize wrists / forearms while supporting the theme of lower back relief. Include held-time indicators for each figure as simple duration labels. For each numbered figure include: pose name (original + English where applicable), one-line benefit in English, and a difficulty dot. Suggested sequence: 1) Wrist Flexor Stretch — benefit: eases forearm tension while keeping posture relaxed — hold 20–30s — difficulty 1 dot. 2) Wrist Extensor Stretch — benefit: lengthens the top of the forearm and supports desk-strain recovery — hold 20–30s — difficulty 1 dot. 3) Tabletop Wrist Rock — benefit: gently mobilizes wrists and forearms with neutral spine awareness — hold 20s — difficulty 1 dot. 4) Marjaryasana–Bitilasana (Cat–Cow) — benefit: promotes gentle spinal motion and reduces lower-back stiffness — hold 30s flowing — difficulty 1 dot. 5) Balasana (Child's Pose) — benefit: softly decompresses the back and encourages relaxed breathing — hold 30–45s — difficulty 1 dot. 6) Supta Matsyendrasana (Supine Twist) — benefit: provides a gentle rotational stretch for the back and hips — hold 30s each side — difficulty 2 dots. 7) Apanasana (Knees-to-Chest) — benefit: releases tension through the lower back with supported positioning — hold 30–45s — difficulty 1 dot. Add a subtle visual mood that evokes dynamic martial-arts-inspired flexibility training for search intent, rendered only through composition and styling, with no on-image text referring to that phrase. Clean editorial layout, clear numbering, elegant spacing, minimal icons, dark background with high contrast readable English labels. 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.