Desk Worker Neck Routine Yoga by Ramdev for Beginners

Pose chart infographic titled "Desk Worker Neck Routine". Create a wellness magazine illustration in a minimal flat line drawing style with an ocean blue palette. Show 7 numbered figures, each as an anatomically correct clean line-drawn body silhouette, no anthropomorphized cartoon, with clear prenatal-modified alignment and supportive variations where challenging. Sequence focused on gentle yoga neck and upper-shoulder wellness practice for desk workers, rendered visually without referencing search intent on-image. Include for each figure: pose name (original + English), one-line benefit IN English, and a difficulty dot.

1. Sukhasana (Easy Pose) — seated on folded blanket or chair option, neutral pelvis, long spine, gentle chin level. Benefit: Encourages upright sitting and gentle neck awareness. Difficulty: 1 dot.
2. Tadasana (Mountain Pose) — standing with feet hip-width, hands resting lightly on belly or wall support option, shoulders relaxed. Benefit: Promotes postural alignment and neck length. Difficulty: 1 dot.
3. Parsva Griva Sanchalana (Lateral Neck Stretch) — gentle ear-to-shoulder movement, opposite arm relaxed, range kept small; modification shown seated in chair. Benefit: Helps release side-neck tension from desk posture. Difficulty: 1 dot.
4. Greeva Sanchalana (Neck Rotation, gentle) — small controlled head turns left and right, chin parallel to floor, no deep circles; modification shown with hands on thighs for support. Benefit: Improves gentle neck mobility and posture awareness. Difficulty: 1 dot.
5. Gomukhasana Arms (Cow Face Arms, modified) — seated or standing, use strap between hands, chest open, neck neutral; prenatal-safe non-compressive stance. Benefit: Eases shoulder tightness that can affect the neck. Difficulty: 2 dots.
6. Marjaryasana Bitilasana (Cat-Cow Pose, modified) — hands elevated on chair or wall instead of floor, spine moving gently, neck following naturally without compression. Benefit: Encourages smooth spinal and neck movement. Difficulty: 2 dots.
7. Balasana (Child's Pose, wide-knee supported variation) — bolster or stacked cushions under chest, head supported high, or seated forward fold at desk as alternative. Benefit: Supports relaxation of neck and upper back. Difficulty: 1 dot.

Layout: clean editorial pose chart with balanced spacing, subtle numeric markers 1-7, small legend for difficulty dots, optional side notes indicating "chair option", "wall support", "strap", and "bolster support" in English. Emphasize safe prenatal modifications visually, including widened stance, elevated props, reduced range of motion, and supported positions. Keep expressions neutral if faces are implied; focus on body alignment and silhouette clarity. Background simple and uncluttered, ocean blue tones with white negative space.

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 Anatomically correct alignment. Modifications shown where pose is challenging. No medical claims — yoga is illustrated as wellness practice.