# Class 1 **1. What are the Skandha (heaps) in Sanskrit and English?** The five Skandha (heaps) are: रूप rūpa “Form” (physical body and sense objects), वेदना vedanā “Feelings” (pleasant, unpleasant, and neutral), संज्ञा sañjñā “Discrimination” (the sensory and mental process that registers, recognizes, and labels), संस्कार sanskāra “Other factors” (all types of mental imprints and conditioning triggered by an object), and विज्ञान vijñāna “Consciousness” (Awareness of an object and discrimination of its components and aspects, and is of six types: eye, ear, nose, tongue, body, and mind). **2. What are interoception, proprioception, and exteroception precisely?** Interoception is the collection of senses providing information to the organism about the internal state of the body. Exteroception is the sense of stimuli that are outside of the body. Proprioception is the self of self-movement, force and body position. **3. What are the five Vāyu (Winds) in Sanskrit and English?** The five Vāyu (Winds) are: व्यान Vyāna “Pervasive”, अपान Apāna “Downward Clearing”, उदान Udāna “Upward”, समान Samāna “Equalizing, and प्राण Prāṇa “Life”. **4. The Sagittal Plane divides the body in what way?** The Sagittal Plane divides the body into left and right. **5. The Coronal Plane divides the body in what way?** The Coronal Plane divides the body into front (anterior) and back (posterior). **6. The Transverse Plane divides the body in what way?** The Transverse Plane divides the body into upper (superior) and lower (inferior). **7. What are Glutamate and Endorphins and what can we do to increase them?** Glutamate is the most abundant excitatory neurotransmitter in all vertebrates and Endorphins are hormones that release when the body feels pain or stress. Both Glutamate and Endorphins can be increased by exercising regularly and eating nutritious foods rich in protein. A small amount of caffeine can increase glutamate, whereas alcohol can slow down its production and release. # Class 2 **1. List as many bones as you can from memory from the skull to the toes.** Skull (parietal bone, frontal bone, ethmoid bone, nasal bone, lacrimal bone, zygomatic bone, maxilla, sphenoid bone, temporal bone, occipital bone), Mandible, C1 (atlas), C2 (axis), Hyoid, C3-C7 (cervical spine), T1-T12 (thoracic spine), Ribs 1-12, Sternum, Xiphoid Process, Clavicles, Acromion Process, Scapulae, Glenoid Cavity, Humerus, Olecranon, Ulna, Radius, Carpals (Scaphoid, Lunate, Triquetrum, Pisiform, Trapezium, Capitate, Hamate), Metal Carpals, Phalanges (Proximal, Medial, & Distal). L1-L5 (Lumbar Spine), S1 (Sacrum), Coccyx, Sacroiliac Joints, Ilium, Iliac Crest, Ischium, Symphysis Pubis, Acetabelum, femur (Head, Neck, Greater Trochanter), Patella, Tibia, Fibula, Tarsals (Calcaneus, Talus, Navicular, Cuboid, Cuneiform {medial, intermediate, lateral}), Metatarsals, Phalanges (Medial, Proximal, & Distal). **2. How many carpals and how many tarsals are there in an average human?** There are 8 carpals in each wrist and 5 carpals in each ankle for the average Human. **3. What are ligaments exactly and what are the five in the knee?** Ligaments are dense connective tissue that connects bones to other bones. The five in knee are the ACL (Anterior Cruciate Ligament), PCL (Posterior Cruciate Ligament), MCL (Medial Collateral Ligament), LCL (Lateral Collateral Ligament), and the Meniscus (Medial and Lateral). **4. What are tendons exactly and what is the name of the organ that limits stretching?** Tendons are connective tissues that connect bones to muscles. The Golgi Tendon Organ (GTO) automatically senses & limits the amount that muscles can stretch. **5. Which parts of the brain are most directly involved in craving and aversion.** The Nucleus Accumbens is most directly involved in craving and the Habenula is most directly involved in aversion. **6. What is GABA and how might we be able to increase it in a usable form?** GABA is the primary inhibitory neurotransmitter that acts like the brakes on neuronal excitability, anxiety, stress and fear. It also promotes relaxation, sleep,and mood stability by blocking other nerve signals. In addition to making sure we have enough vitamin B6, we can increase it in a usable form by practicing the tense and release method, the continuous flow of relaxation method and 10 minutes of stillness method. # Class 3 **1. List as many muscles as you can from memory from the feet to the head. Please include the origin and insertion of each muscle.** Extensor Hallucis Longus, Flexor Hallucis Longus, Flexor Digitorum Longus, Extensor Digitorum Longus, Gastrocnemius, Soleus, Peroneus Brevis, Peroneus Longus, Tibialis Anterior, Vastus Lateralis, Vastus Intermedialis, Vastus Medialis, Rectus Femoris, Sartorius, Pectineus, Gracilis, Adductor Longus, Tensor Fasciae Latae, Semitendinosis, Semimembranosis, Biceps femoris, Iliopsoas, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Piriformis, Superior Gamellus, Obturator Internus, Inferior Gamellus, Quadratus Femoris, Quadratus Lumborum, Rectus Abdominis, Transverse Abdominis, Internal Oblique, External Oblique, Spinalis, Latissimus Dorsi, Rhomboid, Teres Major, Teres Minor , Subscapularis, Infraspinatus, Supraspinatus, Trapezius, Triceps Brachii, Anconeus, Extensor Carpal Ulnaris, Extensor Digitorum Communis, Flexor Carpal Ulnaris, Extensor Carpi Radialis Longus, Flexor Carpi Radialis, Brachioradialis, Pronator Teres, Biceps Brachii, Pectoralis Major, Pectoralis Minor, Serratus Anterior, Deltoids, Scalenes, Levator Scapulae, Sternocliedomastoid, Splenius Capitis, Masseter, Orbiticularis Oris, Orbiticularis Oculi, Temporalis, Occiputofrontalis **2. Offer a concise explanation of Polyvagal Theory and how it relates to the practice of Yoga.** Polyvagal theory is basically the claim that the ventral vagal brake slows down the heart rate and the dorsal vagal brake produces immobilization, the ventral vagal brake flies off when we feel unsafe, increasing heart rate before the sympathetic or parasympathetic responses. The most relevant aspects of Polyvagal Theory to the practice of Yoga is that we can gradually increase our ventral vagal tone with prāṇāyāma practice, thus increasing resilience and stability. Also by practicing the impulse control to remain still for 7 minutes, inner stillness can become effortless with the help of the dorsal vagal brake. **3. What are Dopamine and Serotonin and what can we do to help regulate them?** Dopamine is a neurotransmitter/hormone that plays a significant role in rewarding behaviors that would likely enhance our survival from an evolutionary perspective. Serotonin plays a significant role in learning, memory, happiness, regulating body temperature, sleep, sexual behavior, hunger, and wound healing. Too little or too much of them is problematic. We can help to self-regulate them by practicing insight meditation, cultivating a ratio of 3:1-7:1positive to negative emotions, prioritizing sleep, exercising for 30 mins 3-5x/week, and by avoiding toxins like alcohol. All of which is helpful, but not a substitute for seeking professional mental health care. # Class 4 **1. List all of the major divisions of the nervous system in the proper order.** The Central Nervous System (brain & spinal cord) and Peripheral Nervous System (everything else). Motor Neurons send efferent signals and Sensory Neurons carry afferent signals. The Somatic Nervous System (voluntary control) is contrasted with the Autonomic Nervous System (involuntary control of vital functions). The Parasympathetic (Rest & Immobilization), Sympathetic (Mobilization, Fight or Flight) and Enteric Nervous System (Digestion) are part of the ANS (Autonomic Nervous System). **2. List all of the ten steps of digestion.** Digestion begins with 1. the salivary glands and 2. mastication, then the food is swallowed down the 3. pharynx into the 4. esophagus before entering the 5. stomach. 6. The pancreas secretes enzymes into the stomach for assimilation and the food passes through the pyloric valve into the 7. duodenum (small intestine). The Liver cleanses the blood and produces bile, which is stored in the gall bladder, when the bile is combined with the food in the small intestine it is called 8. chyme. As it enters the 9. large intestine (colon) further nutrients are extracted before the waste is eliminated through the 10. anus as feces. **3. Explain the relationship of Agni and Āma.** Agni is the digestive fire of each doṣa (Prāṇa for Vāta, Tejas for Pitta, & Ojas for Kapha). If Agni is weak, then toxic metabolic waste can accumulate clogging channels, destroying strength, producing a sense of heaviness, misguiding the inner winds, producing indigestion, congestion, accumulation of waste, loss of taste, and exhaustion. **4. What is the traditional definition of sanskāra and why is the basal ganglia important?** The traditional definition of a sanskāra is, “All the types of mental imprints and conditioning triggered by an object, including any process that makes a person initiate an action or not.” The Basal Ganglia is the habit maker.” It tends to encode anything we do repetitively into a habit loop to improve speed and efficiency. Habits are activated with a cue that triggers a craving, leading to a response that produces a reward. The key to habit transformation is in the response. **5. What are Acetylcholine and Histamine and what are they uniquely responsible for?** Acetylcholine is the fire that activates every muscle, and chief neurotransmitter for the PNS and digestion. Histamine helps to regulate wakefulness as a neurotransmitter, as well as itching and immune function as a hormone. # Class 5 **1. List components of the respiratory system.** - Nose - our nasal and sinus passages provide filtration and are ideal for breathing. - Mouth - ideal for fast breathing when the sympathetic nervous system is active. - Throat (pharynx) - after the nose or the mouth, air then passes through the throat. - Voice box (larynx) - by constricting the glottis or vibrating the larynx we make sound. - Windpipe (trachea) - under the sternum branches off into two bronchial tubes. - Large airways (bronchi) - connect the trachea to each lung like a tree. - Small airways (bronchioles) - the small bronchioles fractal into tinier and tinier branches. - Lungs - the lungs expand to take in fresh air from the bronchioles to the very tiny alveoli that contain capillaries where blood is oxygenated. Carbon dioxide is expelled in the opposite direct as the lungs contract. **2. What are the major components of the circulatory system?** The circulatory system consists of the heart, arteries, veins and blood. It is necessary for distributing fresh (organized) energy throughout the body and for removing stale (disorganized) energy. It does so by pumping oxygen into the blood from the lungs and then distributing it throughout the body via the arteries. The veins help carry carbon dioxide back to the lungs to be expelled. **3. What are the neurotransmitters that correlate with the prāṇa vāyu?** Norepinephrine is made of dopamine and is a crucial part of the sympathetic nervous system. If we have too much it can lead to panic attacks, high blood pressure and hyperactivity. If we have too little, it can be associated with depression, anxiety and addiction. Epinephrine plays a small role in attention as a neurotransmitter, but as a hormone it is called adrenaline which is a major part of the fight or flight response. Conscious breathing can help regulate them. **4. What is the traditional definition of consciousness and what is the underlying brain anatomy?** The traditional definition of consciousness is awareness of an object and discrimination of its component aspects. The most relevant underlying brain anatomy for consciousness would be the brain stem, pineal gland, thalamus, & hypothalamus for the awake state, the cerebral cortex for awareness of an object, and the corpus callosum for discrimination of its component aspects. **5. What are the 4 laws of Qualia according to V.S. Ramachandran?** The four laws of Qualia are: 1. Qualia are irrevocable and indubitable. It is not a choice. 2. Once the representation is created, what can be done with it is open ended. You have the luxury of choice. 3. Short-term memory allows for choice. 4. Attention. Qualia and attention are closely linked.