Belly Dance Chakra Fusion is a class I have created that covers both physical and mental energy flow through belly dance moves, sequences and the chakra energies system. Whether you are a beginner to dance or an experienced dancer, belly dance chakra fusion will not only strengthen your core and your body but it really adds to your technique and body control. It is also invaluable in improving your ability to impress with back bends, gracefulness, fluidity, transitions, holding poses and sword balancing.
Your chakras are powerhouses of energy. Learn how your body can tap into these energy flows to reward you with better health, an advanced progressive self awareness and a peaceful happier attitude towards your life and those around you. Discovering these exciting energy flows through belly dance chakra fusion, I believe can assist in greater self control mentally and physically along with assisting in subtle self healing, body correcting and a detoxifying of detrimental previously learned bad habits to the body.
Perhaps you know what a chakra is or you may have read or heard about chakras.
Your seven chakras are a part of your energy system "flow" They connect you with the larger part of yourself, the universe, and at the same time they hold the secrets to your unique body, your unique mind.
Your chakras are powerhouses of energy. Learn how your body can tap into these energy flows to reward you with better health, an advanced progressive self awareness and a peaceful happier attitude towards your life and those around you. Discovering these exciting energy flows through belly dance, I believe can assist in greater self control mentally and physically along with assisting in subtle self healing, body correcting and a detoxifying of detrimental previously learned bad habits to the body.
I have created a class called Belly Dance Chakra Fusion that covers both physical and mental energy flow through belly dance moves, sequences and the chakra energies system. Whether you are a beginner to belly dance or an experienced belly dancer, belly dance chakra fusion will not only strengthen your moves and your body but it really adds to your technique. It is also invaluable in improving your ability to impress with back bends, gracefulness, fluidity, transitions, holding poses and sword balancing.
Belly Dance Chakra Fusion Course Content:
- Controlled movement techniques and body strengthening through specific exercises and positions
- Core Strength drills
- Flexibility training through dynamic stretching, elongation and eccentric contractions
- Toning, sculpting and posture improvement
- Incorporation of our 7 chakra interpreted through belly dance technique
- Belly Dance movement to support healthy blood flow and oxygenation
- Breathing techniques and meditation promoting focus, intention and clarity
Belly Dance Chakra Fusion is an holistic work out, cleansing our body and mind using the principles and techniques of the Chakra System through Belly Dance. (See more info on core strength here: https://melissabellydance.com/belly-dance-and-fitness/) So lets look at each of these components in turn and see why they are beneficial to us.
What is the purpose and benefits of strength training?
Strength training improves our muscular strength , promotes muscle tone and fat loss, improves our bone density (reducing the risk of osteoporosis) and improves our metabolism.
We strength train using our own body weight to create a more agile, stronger, leaner body that is sculpted, toned and moves with ease and fluidity.
In my Belly Dance Chakra Fusion classes we work on "mindful" strength training, strengthening the muscles with a mind and body connection which has a meditative affect as well as strengthening and toning our muscles at the same time, because looking good and feeling good go hand in hand. Being more in tune and better connected with ourselves can yield better results.
Whats the difference between weight training for strength training and Belly Dance Chakra Fusion for strength training?
"Weight training relies on the principle of concentric contraction, where the muscle gets smaller as it contracts. Muscle fibers heal close together, with a compact, bulging appearance. Belly Dance Chakra relies on the opposite principle of eccentric contraction, where the muscle stretches as it contracts, giving it a sleek, elongated look"
What Is The Purpose And Benefits of Flexibility Training?
Flexibility is essential to our bodies. A lot of us may think that flexibility is for dancers, acrobats and athletes but flexibility doesn't have to be as extreme as becoming a contortionist! Flexibility has many fundamental benefits that are essential to us all for a more comfortable and injury free life. Flexibility can be as simple as increasing you own range of movement to improve your own life experiences.
I am sure that we have all felt "stiff" in our lives at some point or another, and as a result have likely felt restricted in our general day to day movements or even ended up with an injury because of it. If you have ever taken a Yoga, Pilate's or stretch class it's likely that you have felt more open and "free" in your body, been able to move around more easily, felt taller and maybe even felt lighter on your feet or even more "graceful" within your body. Flexibility can aid the simplest of things ( especially if you live quite a sedentary lifestyle)
Flexibility Helps To:
1. Prevent everyday injury including: muscle and disc strains that occur when turning over in bed or getting out of bed; shoulder tweaks that result from doing tasks on the job that involve lifting or reaching; back aches due to transitioning to standing from sitting, bending down to pick something up, or even walking up and down the stairs 2. Improve your posture 3. Lengthen your muscles for a longer leaner look 4. Make playing with your kids and babies easier and less injurious (remember that touch football game during which you overstretched you hamstrings?)
5. Allow you to feel more free, open, calm, content, and confident from the inside out 6. Spread prana (life force) into your cells, which invigorates your spirit 7. Make cardio activity a lot lighter and easier 8. Enhance sports performance (i.e. better arm and shoulder extension and rotation for swimmers and basketball players, longer strides for runners, deeper knee bends and hip flexion for skiers) as well as to parry blows that come with strong athletic endeavours. 9. Travel more comfortably because of the ability to sit in many different positions and do things with your body in confined spaces you otherwise could not do 10. Need I say get through the Kama Sutra?
"Flexibility is needed to perform everyday activities with relative ease. To get out of bed, lift children, or sweep the floor, we need flexibility. Flexibility tends to deteriorate with age, often due to a sedentary lifestyle. Without adequate flexibility, daily activities become more difficult to perform.
Over time, we create body movements and posture habits that can lead to reduced mobility of joints and compromised body positions. Staying active and stretching regularly help prevent this loss of mobility, which ensures independence as we age. Being flexible significantly reduces the chance of experiencing occasional and chronic back pain."
Purpose of Flexibility Training
"It is important to include flexibility training as part of your regular fitness routines. Improved flexibility may enhance performance in aerobic training and muscular conditioning as well as in sport. There is scientific evidence that the incidence of injury decreases when people include flexibility training in their routines due to the enhanced ability to move unimpeded through a wider ROM.
The only exception to this would be when there is an excessive or unstable ROM, which may increase the likelihood of injury. When used appropriately, flexibility training allows clients to become more in tune with their body. It is a form of active relaxation that can improve both mental and physical recovery."
As a belly dancer your body is your instrument.
Belly dance is an ancient and beautiful art form that uses the muscles of the body to create beautiful and feminine movements.
I always say that belly dance is the "thinking dance" - it requires a connection between mind and body to achieve the soft and sharp, slow and fast graceful muscular contractions of the dance.
BELLY DANCE AND ITS RELATIONSHIP TO THE CHAKRA SYSTEM
Through researching the ancient topic of the chakras I have discovered that belly dance is a great way to work on the chakra system. They compliment each other beautifully.
After studying the relationship between both belly dance and the chakra system I have created the Belly Dance Chakra Fusion class designed to be a therapeutic, feminine, meditative release and exhilarating work out.
Belly Dance Chakra Fusion
Below is a little more about belly dance and the physical / psychological benefits.
Today we are so tied up in superficial things that we forget how important our mental and physical health is. So in my new class we will discover just how powerful, healing and rewarding belly dance can be.
Belly dance is not only a beautiful and ancient art form, but it also has many physical and physiological benefits. Belly dance is not only a journey into oneself, it also teaches us about our bodies, and many of the rewards from learning belly dance can be applied
to our daily lives, enriching our experiences within ourselves and the outside world. Amongst many things belly dance has the ability to build our confidence and enable us to connect with ourselves on a deeper level.
Belly dance has the ability to heal, in my personal opinion belly dance = therapy. Nourishment for your soul.
Belly dance has personally helped me in my life to overcome many things and many belly dance students of mine have shared amazing stories of how belly dance has changed their lives and for the better. Whether that be on a deeper level of overcoming past traumatic experiences, discovering their femininity and sexuality, overcoming confidence issues, learning to appreciate themselves or even simply discovering a feminine way of staying in shape, toning up and looking after their mind and body.
Belly dance is based on lots of different muscular based isolation's. Meditative movements, whirling moves and soft motions. Slow movements, fast movements, sharp and intricate, loose or big. Belly dance (Oriental dance) is such a broad spectrum with many many layers just like us.
Bellydance = holistic well being. It looks after us physically, and psychologically.
As a form of exercise belly dance releases endorphins (see my endorphins blog here: https://melissabellydance.com/belly-dance-and-endorphins-the-feel-good-hormones/) that make us feel good and has many other benefits including:
- Cardiovascular workout
- strengthening and toning of muscles
- weight loss
- flexibility/ mobilisation
- strengthens pelvic floor
- Improves posture
- strengthens the back
- relieves menstrual issues
- increases circulation
There are also many emotional and psychological benefits of belly dance:
- improves self esteem/ self confidence
- brain training!! ( see my blog on belly dance and brain training here: https://melissabellydance.com/belly-dance-and-brain-training/)
- stress relief
- Meet new people
- Increases libido
- body awareness -
- discover sensuality, femininity, sexuality
WHAT ARE CHAKRAS?
Chakras are 7 energy centres that each have different qualities and associations; and correspond to vital points in the physical body.
We all have seven major chakras, each one being relevant to a certain aspect of our lives. "From our instincts, sexuality and personal power through to how we love, communicate, use our intuition and connect to our deepest source of spirituality."
The name "chakra" derives from the Sanskrit word for "wheel" or "turning"
It is believed that energy moves through the chakras and "blocked" chakras cause illness, the aim is to keep the chakras healthy and unblocked so that the energy can move freely.
THE SEVEN CHAKRAS:
BELLY DANCE AND THE BASE CHAKRA
Chakra 1: The Base/ Root chakra - The grounded Belly dance of survival and instincts - The Root/ Base Chakra represents our foundation and feelings and sensations of being grounded.
Location: base of the spine / perinium, midway between the anus and genitals
Key words: survival/ earthy/ grounded/ core strength/ instincts/ roots/ beginning
The Root Chakra is the first chakra and is located at the base of the spine.
It is the root of your being and establishes the deepest connections with your physical body, your environment and with the Earth.
Muladhara is the most instinctual of all chakras - it is your survival center. Your fight and flight response is initiated from this chakra. This is your primal, animal nature.
The energy of Muladhara allows us to harness courage, resourcefulness and the will to live during trying times. It connects us with spiritual energies of our ancestors, their challenges and their triumphs.
Since Base Chakra carries our ancestral memories, basically everyone experiences challenges or blockages within muladhara.
The Root Chakra
War, famine, natural disasters, and any events that threaten our basic survival, are all recorded within energies of the first chakra.
These memories are imprinted in the subtle body and are passed down from generation to generation creating unconscious generational patterns.
It is our work to take responsibility for our own lives and bring to light that which is unconscious.
All of the seven chakras are important and interconnected with each other. Usually, balancing one chakra will create change in another chakra.
It is important though to balance the Root Chakra first, before we proceed to others, or we will lack the stability and rootedness necessary for true transformation and personal growth.
We cannot grow and change unless we feel safe and secure.
The Base chakra - and the dance of survival and instincts
The dance of the base chakra draws inspiration from tribal dancing, as found in the indigenous cultures of Africa, Australia and North America. These dances are linked to our roots, survival and grounding. We also draw inspiration from the natural movements found in the animal kingdom. Shamans believe that animals can teach humans the power of instinctual energy and animal dances are deeply entrenched in shamanic ritual. A tiger, a snake, a dragon may join you – all animals whose energy corresponds to the base chakra energies.
BELLY DANCE AND THE SACRAL CHAKRA
Chakra 2 : Sacral Chakra – The belly dance of fluidity, fertility, sexuality, sensuality, water, fluidity, pleasure, change, flow
Location: lower abdomen centred between the naval and the genitals
Key words: movement/ flow/ birth/ fertility/ sexuality/ sensuality/ water/ fluidity/ pleasure/ change/ Goddess
The Sacral Chakra is your passion and pleasure centre and it is located in the pelvic area. While the Root Chakra is satisfied with survival, the 2nd chakra seeks pleasure and enjoyment.
The gift of this chakra is experiencing our lives through feelings and sensations.
The second chakra is the centre of feeling, emotion, pleasure, sensuality, intimacy, and connection.
The energy of this chakra allows you to let go, to move, and to feel change and transformation occurring within your body. It allows you to experience this moment as it is, in its own fullness.
The main challenge for the second chakra is the conditioning of our society. We live in a society where feelings are not valued, where passion, and emotional reactions are being frowned upon. We are being taught not to "loose control". And we get disconnected from our bodies, our feelings.
As if this was not enough, we also experience the wounds of our collective cultural struggles over many sexual issues of our society. On one hand sexuality is magnified and glorified, and on the other hand it is rejected. This results in either blocked or excessive second chakra issues.
No wonder we have so many issues with our passion centre, the wellspring of feelings, enjoyment, and sensuality.
Do you love your body? Do you enjoy feeling your body? When was the last time you walked barefoot on the grass and felt the sensation of ground underneath your feet?
The sacral chakra is also your centre of creativity.
Passion is the fuel of creative energy. Everything you create, a poem, a drawing, or a website, originates from the energy of second chakra. It is also where your fertility originates. After all, conceiving a child is a creative process.
A person with an open Svadhisthana Chakra is passionate, present in her body, sensual, creative, and connected to her feeling.
The sacral chakra and the dance of sensuality The dance of the sacral chakra often relates to the feminine dances found in the Middle East, South America and Hawaii. Dances from these regions celebrate many of the qualities associated with the sacral, including emotions and sexuality. This sacral dance can be slow and sensual, or flirtatious and erotic, with fluid movements of the hips and belly.
Through this dance, the dancer can transform into a gypsy, a belly dancer, an ancient goddess, as he or she surrenders to the serpentine movements of the feminine. In this sensual dance the connecting force of Eros is evoked, and its energy infuses throughout our bodies. BELLY DANCE AND THE SOLAR PLEXUS CHAKRA
Chakra 3: The Solar Plexus Chakra –The belly dance of power, will, energy, self esteem, strength, transformation, courage
Location: naval to solar plexus
Key words: power/ will/ energy/ self esteem/ strong/ transformation/ strength/ courage/ warrior/ brave
The Solar Plexus Chakra, located between the navel and solar plexus, is the core of our personality, our identity, of our ego.
The third chakra is the centre of willpower. While the Sacral chakra seeks pleasure and enjoyment, the third chakra is all about the perception of who you are.
The gift of this chakra is sensing your personal power, being confident, responsible, and reliable.
The third chakra is the centre of your self-esteem, your willpower, self-discipline, as well as warmth in your personality.
The energy of this chakra allows you to transform inertia into action and movement. It allows you to meet challenges and mover forward in your life.
The main challenge for the third chakra is to use your personal power in a balanced manner.
The Solar Plexus Chakra
What does that mean? It means consciously harnessing the energy of the solar plexus chakra. It means being proactive rather then reactive or inactive.
Beings with excessive third chakra energy react to life circumstances, they have emotional outbursts and are often stressed out.
Beings with blocked or deficient third chakra are passive and inactive - allowing life to pass by while they do nothing.
Strong third chakra reflects the ability to move forward in life with confidence and power. It reflects the ability to make conscious choices to choose and to act.
The message of the third chakra is: You have the power to choose.
You can choose to achieve your life purpose or you can live out your karma or past experiences.
What do you choose?
Do you choose love, light and healing?
Will you accept that you have the power to choose?
Do you feel a sense of freedom when you make a choice?
The third chakra is the centre of your self-esteem.
Every time you judge or criticise yourself, you deplete this chakra and weaken your willpower.
Self love, self acceptance, and acknowledgement of your own worth are the building blocks of the third chakra.
A woman with an open and balanced Manipura Chakra values herself and her work, is confident in her ability to do something well, loves and accepts herself, is willing to express herself in a powerful way, knows that she has the freedom to choose to be herself and direct her own life.
The solar plexus chakra and the dance of power
To dance the solar plexus chakra is to call on the warrior dances of the Maori, ancient Morocco , Spain , Mexico , Brazil These warrior dances were masculine, powerful, athletic and virile, as they rhythmically mimicked the art of the fight. Fast dynamic movements ignite the fire in our belly, fuelling our dance with energy and strength. Reining all this fiery energy in, movements then become strong, purposeful and clearly defined as our inner warrior emerges triumphant, brave and strong.
BELLY DANCE AND THE HEART CHAKRA
Chakra 4: The Heart Chakra – The belly dance of love, air, lightness, joy, balance, compassion, relationships, affinity, unity, freedom, romance
Key words: love/ air/ lightness/ breathe/ joy/ balance/ compassion/ relationship/ affinity/ unity/ healing/ freedom/ romance
The heart chakra - the wellspring of love, warmth, compassion, and joy is located in the center of the chest at the heart level.
Anahata moves love through your life.
It is the centre of your deep bonds with other beings, your sense of caring and compassion, your feelings of self-love, altruism, generosity, kindness, and respect.
Anahata is an integrating and unifying chakra - bringing to wholeness - as such, it is your healing centre. Indeed, most spiritual traditions recognise love as the ultimate healing force.
The energy of anahata allows us to recognise that we are part of something larger, that we are interconnected within an intricate web of relationships extending through life and the universe.
Anahata allows us to recognise and get in touch with the sacred and fundamental truth that runs through all of life and connects everything together.
The "way of the heart" or the "path of the heart" is living your life from this energy centre of love.
The Way Of The Heart
It means living your life with loving kindness and compassion towards others. It means that your heart is open to others and you inspire kindness and compassion in others. You create safe and supportive environment.
Others can feel your love and warmth. They feel loved and accepted unconditionally. People feel at peace around you, as there is no judgment coming from you.
When anahata is open and energy is flowing freely, you are not only loving to others, you are also loving to your self. You know when you need to say no and when you need care and self-nurturing.
All of the seven chakras are important and while I cannot say that the heart chakra is the most important, I do want to say that it is very important.
Most of the world's spiritual traditions recognise love as the unifying force, the energy that is the most fundamental part of the universe, and of ourselves.
To open to love is to reach to the deepest places and connect with our true essence, our spirit, and our soul.
The heart chakra – and the dance of love
To dance the heart chakra is to move with lightness, joy and compassion, as reflected in dances from ancient Spain, Egypt and China. Many of these dances used exaggerated arm movements to gently whirl into deep states of joyful harmony. Other dances of China symbolized balance, where mimetic movements expressed the union of heaven and earth. We’ve drawn inspiration from these dances, and move the arms to feel uplifted, light and free. Inspired by the whirling of the ancient ones, we dance a soaring journey of love, compassion and joy.
BELLY DANCE AND THE THROAT CHAKRA
Chakra 5: Throat Chakra – The belly dance of expression, sound, vibration, communication, mantras, creativity
Key words: sound/ vibration/ confidence/ to have a voice/ communication/ mantras/ creativity
Colour: bright blue
The Throat Chakra is the fifth chakra and it is the first of the higher or spiritual chakras on the "chakra ladder". This chakra is located in the region of neck and shoulders and its color is blue.
The gift of this chakra is accepting your originality, expressing your authentic voice and speaking your truth.
The energy of this chakra allows you to seek knowledge that is true, beyond limitations of time and space, beyond cultural and family conditioning.
The main challenge for the fifth chakra is doubt and negative thinking. When you gain and verify your knowledge through meditation and direct experience, then doubt and negativity are removed.
Doubt And Negativity
The "way of the Throat Chakra" is the way of inspired creativity, seeking and sharing of the truth.
It is the way of standing up for what you believe, saying no when you need to, and being open and honest in what you say.
Do you dare to be creative?
Do you dare to open up to a life full of infinite possibilities?
The fifth chakra is linked directly to your personal integrity and a sense of honor.
As a communication centre, it not only allows you to express who you are and what you stand for, but also allows you to listen deeply to another.
A person with an open Visuddha chakra is a good listener, she enables another person to have the experience of being heard - one of the most profound human needs.
The throat chakra – and the dance of expression
The movements of the throat chakra have been inspired by many ancient dances. So many cultures all over the planet interweave the voice and dance to increase the awareness of spirit. The Greek word Horus refers to both dance and song, and is the origin of the word chorus.
In Ancient Egypt, performers often danced while reciting poetry, while in Hawaii, chant and dance are blended to communicate the story. In Tibetan culture, mystical rituals performed by monks interweave chanting and sound (gyaling horns, cymbals and bells), with delicate movements of the body.
BELLY DANCE AND THE THIRD EYE CHAKRA
Chakra 6: The Third Eye Chakra –The belly dance Dance of Intuition, consciousness, seeing, visualization, imagination, vision
Location: centre of brow, above eye level ( 'the 3rd eye')
Key words: intuition/ conciousness/ light/ seeing/ visualization/ imagination/ vision/ meditative
The Third Eye Chakra transcends time. It is located in the brain, at the brow, above the base of the nose.
The gift of this chakra is seeing - both inner and outer worlds.
The energy of this chakra allows us to experience clear thought as well as gifts of spiritual contemplation and self reflection.
Through the gift of seeing we can internalise the outer world and with symbolic language we can externalise the inner world.
The Third Eye
The energy of Ajna allows us to access our inner guidance that comes from the depths of our being. It allows us to cut through illusion and to access deeper truths - to see beyond the mind, beyond the words.
The "way of the third eye" is seeing everything as it is from a point of "witness" or "observer", or from simply being mindful - moment by moment.
It means examining self-limiting ideas and developing wisdom that comes from a perspective that transcends the duality of good or bad, black or white. It means seeing and helping others to see the deeper meanings of the situations in their lives.
Sixth chakra is holistic in nature. When this chakra is fully activated, both hemispheres of the brain function in synchrony. The right hemisphere's creativity and synthetic thinking is integrated and balanced with left hemisphere's logical and analytical thinking.
The Third Eye is not only the seat of wisdom, but also a seat of conscience. This is where you not only see what is going on, but you also know what it means. This is where your sense of justice and your ethics originate.
When your third eye is open, you not only see but you also understand.
The third eye chakra –and the dance of intuition
At the third eye chakra, we can lift up into ecstatic and altered states of consciousness through trance-dance. The practice of trance-dance is hugely popular throughout the world, and has its heritage in many of the ancient cultures of South East Asia, Africa, the Middle East and the Americas.
Often dancers are inspired by imagining they are a Native American Indian, who has danced for days, in order to go deeply into trance. The movements tend to be simple, repetitive, even monotonous. The dance of the third eye is the dance of the intuitive mind. Each dancer drifts into his or her own visual universe of images, colours, and insights, achieving a deeply meditative state.
BELLY DANCE AND THE CROWN CHAKRA
Chakra 7: The Crown Chakra – The belly dance of the Soul, thoughts, knowing, consciousness, understanding, seeing, transcendence, meditation
Location: top of head
Key words: thought/ knowing/ conciousness/ understanding/ seeing/ transcendance/ meditation
Colour: violet to white
The crown chakra is the seventh chakra and it is at the top of the "chakra ladder" which starts from the root chakra that grounds us on the Earth and progresses upward to the Sahasrara which connects us with the universe and the Divine source of creation.
Sahasrara is located at the crown of the head. The gift of this chakra is experiencing unity and the selfless realisation that everything is connected at a fundamental level.
The energy of this chakra allows us to experience mystical oneness with everyone and everything in nature.
There is no intellectual knowing at the level of seventh chakra, but there is serenity, joy, and deep peace about life.
You have a sense of knowing that there is a deeper meaning of life and that there is an order that underlies all of existence.
The "way of the crown chakra" is the way of going beyond the limits of your own ego. It is the way of transcending the ego and knowing that all of creation is interconnected at a fundamental level.
Zero Point Field
A level that some call the "Akasha" or "Zero Point Field", or just "the Field". This is the fundamental level of connection.
According to Tantric philosophy, the seventh chakra is both a receiver and giver of energy and consciousness. The seventh Chakra receives energy to sustain life and it gives back the personal energy to unite with the collective pool of consciousness.
The meeting point between finite (the body and the ego) and infinite (the universe and soul).
It is the place where time and timelessness intersect and where death and eternal life meet.
The thousand petal chakra embraces an attitude of gratitude for one's life.
When we realise that everything is interconnected and that we are part of the larger scheme of life, we begin to live with gratitude, faith and trust, rather than filled with fear and anxiety.
We are guided by the higher power and we feel divinity from within and from without.
The challenge of this chakra is to liberate the spirit - open to the divine - and at the same time stay firmly rooted deep in the ground.
The crown chakra – the dance of the soul
The dance of the crown chakra is a devotional dance, one in a long line of dances that embrace the religious and the spiritual. In ancient Shamanic practice, from the Celts to the indigenous peoples of the Americas and Asia, dance was used to commune with the spirits. In Ancient Egypt certain ritual dances were crucial to the successful outcome of religious rites. We open the gateway to the soul through this sacred dance. This is a dancing prayer; our soul’s turn to dance.
(Julie Wilcox - https://www.mindbodygreen.com/0-4568/Why-Flexibility-Is-Important-to-Your-Health.html)
( Human kinetics : https://www.humankinetics.com/excerpts/excerpts/the-importance-and-purpose-of-flexibility)