LNTT1 Anatomy (Flow) — 妮古玛瑜伽 1 阶教师培训
解剖学
官方双语参考。LNTT1 = 土/水/火/风 四元素 4 课；LNTT2 任务13 = 风息第 5 课，是本课程的延续。
本檔术语为官方定译，与 LN termbase Part 4（Catherine 草稿）重叠处以本檔为准。
本檔术语为官方定译，与 LN termbase Part 4（Catherine 草稿）重叠处以本檔为准。
Main Idea / 核心理念
Equip students with a thorough understanding of human anatomy and physiology as they relate to yoga practice, enabling them to teach yoga safely and effectively.
使学生系统掌握人体解剖生理学体系与瑜伽修习的深层关联机制，培养其遵循规范实施安全有效瑜伽教学的专业能力。
Learning Objectives / 学习目标
Understand Basic Anatomy and Physiology / 了解基本解剖学与生理学
Learn the structure and function of the human body, focusing on bones, muscles, joints, and major organ systems.
学习人体结构与功能的理论基础，重点认知骨骼、肌肉、关节以及主要器官系统。
Apply this knowledge to understand how the body supports movement and health in yoga practice.
运用该知识体系，剖析瑜伽修习中身体维系运动机能与健康稳态的深层生理机制。
Identify Key Muscles and Their Functions in Yoga / 解析瑜伽中核心肌群及其功能作用
Recognize major muscle groups involved in common yoga poses.
识别常见瑜伽体式中的主要参与肌群。
Understand the function of these muscles and how to engage and stretch them effectively during yoga practice.
掌握这些肌群的功能作用，及其在习练瑜伽时的精准调动与伸展方法。
Learn and Apply Anatomical Terminology and Biomechanics / 学习并应用解剖学术语与生物力学
Familiarize with anatomical terms to describe body positions and movements accurately.
熟悉解剖学术语，以便精准描述身体定位与运动路径。
Study principles of biomechanics to ensure proper alignment and prevent injury in yoga poses.
学习生物力学原理，确保瑜伽体式中顺位规范并规避受伤。
Promote Safety and Injury Prevention / 促进安全与预防受伤
Identify common yoga-related injuries and understand their anatomical basis.
识别与瑜伽相关的常见损伤，并了解其在解剖学上的成因。
Learn strategies for preventing injuries through proper alignment, modifications, and mindful practice.
学习基于精准顺位、体式变体和专注练习等策略，来预防受伤。
Anatomy — Class 1: Earth / 解剖学 · 第一课：土元素
Q1. How many bones are in an ordinary human body? List as many as you can from head to toe. / 正常人体有多少块骨头？请从头到脚列出尽可能多的骨头名称。
Approximately 206. The skull, mandible, cervical spine (c1 (atlas), c2 (axis), c3-7), hyoid, thoracic spine (t1-t12), ribs, sternum (xiphoid process), clavicles, scapula (acromion process), humerus, ulna, radius, carpals, metacarpals, phalanges, lumbar spine (L1-5), sacrum (5-7 fused together), coccyx (1-3 fused together), ilium (pelvis w/ ischial tuberosities and acetabulum), femur, patella, tibia, fibula, tarsals, metatarsals and phalanges.
大约有 206 块骨头。包括：头骨、下颌骨、颈椎（c1 寰椎、c2 枢椎、c3–7）、舌骨、胸椎（t1–t12）、肋骨、胸骨（剑突）、锁骨、肩胛骨（肩峰）、肱骨、尺骨、桡骨、腕骨、掌骨、指骨、腰椎（L1–L5）、骶骨（由 5 到 7 块骨头融合而成）、尾骨（1–3 块骨头融合而成）、髂骨（附着于骨盆，毗邻坐骨结节和髋臼）、股骨、髌骨、胫骨、腓骨、跗骨、跖骨和趾骨。
It is worth noting that there is quite a range of different sizes and shapes of skeletons, individual bones and joints that genetically determine our flexibility and healthy range of motion. If one is not born with hyper-mobility (which can range from healthy to unhealthy), no amount of stretching will change that.
值得注意的是：决定人体柔韧性及健康活动范围的骨骼、单骨形态与关节结构的大小和形状存在显著的遗传性个体差异。若非先天具备关节活动度超常特质（可能是健康型，也可能是病理性的），再多的拉伸训练也不会改变这点。
Q2. Approximately how many ligaments are there and what are their functions? / 人体大约有多少条韧带？它们的功能是什么？
About 900. They connect bones to other bones.
约有 900 条。它们将各个骨头连接起来。
Q3. How many tendons are there and what are their functions? / 人体有多少条肌腱？它们的功能是什么？
About 4,000. They connect bones to muscles and the Golgi organs help restrict muscular expansion.
约有 4,000 条。肌腱连接骨骼与肌肉；高尔基腱器官则调控肌肉的伸展限度。
Some people have hyper mobile joints as a result of Ehlers Danlos Syndrome. Of the 14 different kinds of EDS which range from mild to deadly, there is one that does not have a genetic signature but can be diagnosed by a medical doctor with a point scale system.
有些人因患有埃勒斯-当洛斯综合征可出现关节活动过度。该病分为 14 种亚型，严重程度从轻微到致命不等；其中唯有一种分型无遗传标记物，但可通过临床医生的贝顿量表评分系统确诊。
Physical therapist and Yoga Instructor, Dr. Libby Hinsley, recently wrote a book about it called Yoga for Bendy People. In it, she recommends a variety of safety measures to avoid preventable injuries for anyone who suspects they or their students may be struggling with this condition which may be as common as 1 in 5 people. She makes the argument that the percentage might be much greater among people who are attracted to yoga (1 in 3 or even 1 in 2).
理疗师兼瑜伽教练莉比·欣斯利博士近期写了一本有关这一疾病的书，名叫《柔韧体质者瑜伽指南》。针对疑似患有关节过度活动综合征（五个人中可能就有一人患有此疾病，很常见）的练习者及教学者，她推荐了多种安全防护措施以避免可预防性损伤。她进一步提出观点：在瑜伽爱好者群体中，患病率可能要高得多（达到三分之一，甚至二分之一）。
Anatomy — Class 2: Water / 解剖学 · 第二课：水元素
Q1. Approximately how many muscles are there in the human body? List as many as you can from head to toe. / 人体大约有多少块肌肉？请从头到脚尽可能多地列举。
About 600.
大约有 600 块肌肉。
Examples include: tongue, Sternocleidomastoid (STM), Levator scapula, erector spinae, scalenes, trapezius, rhomboids, deltoids, rotator cuffs (subscapularis, Supraspinatus, infraspinatus, teres minor), triceps, biceps, brachioradialis, flexors, extensors, digitorum longus, pectorals (major and minor), Serratus, intercostals, diaphragm, heart, abdominals, quadratus lumborum, psoas, iliacus, levator ani, piriformis, internal obturators, gemellus, quadratus femoris, gluteus (Maximus, medius, minimus), hamstrings (biceps femoris), quadriceps, abductors (tensor fascia lata or TFL), adductors (gracilis), gastrocnemius, Soleus, tibialis, peroneus (longus and Brevis), digitorum longus and so on.
以下是一些例子：舌肌、胸锁乳突肌（STM）、肩胛提肌、竖脊肌、斜角肌、斜方肌、菱形肌、三角肌、肩袖肌群（包括肩胛下肌、冈上肌、冈下肌、小圆肌）、肱三头肌、肱二头肌、肱桡肌、屈肌群、伸肌群、指长伸肌、胸肌（胸大肌和胸小肌）、前锯肌、肋间肌、膈肌、心脏、腹肌群、腰方肌、腰大肌、髂肌、提肛肌、梨状肌、闭孔内肌、孖肌、股方肌、臀肌（臀大肌、臀中肌、臀小肌）、腘绳肌群（含股二头肌等）、股四头肌、外展肌（阔筋膜张肌，简称 TFL）、内收肌（股薄肌）、腓肠肌、比目鱼肌、胫骨肌、腓骨肌群（含腓骨长肌和腓骨短肌）、趾长伸肌等。
Q2. What's the difference between arteries and veins? What is the main function of blood? / 动脉和静脉有什么区别？血液的主要功能是什么？
Arteries distribute oxygenated blood from the heart and veins return blood back to the heart to receive fresh oxygen.
动脉负责将含氧血液从心脏输送到全身。静脉则将血液从身体回收至心脏以重新获取新鲜氧气。
Blood is primarily the main distributor of energy along with many other functions (immunity, repair, distributing information via neuropeptides and hormones (from the endocrine system)).
血液的主要功能是输送能量，同时还承担着许多其他功能：免疫力，组织修复，通过神经肽和（内分泌系统的）激素传递信息。
Red blood cells form in the marrow of our bones and attach to oxygen molecules via hemoglobin. Red blood cells cannot fit into tight spaces like inside joints, ligaments or tendons, but synovial fluid can.
红细胞在骨髓中生成，并通过血红蛋白与氧分子结合。红细胞无法进入关节、韧带或肌腱等狭小空间，而滑液则可以。
Q3. Approximately what percentage of the water in our body is lymph and what is its main function? / 人体内水分中淋巴液的占比是多少？它的主要功能是什么？
The average percentage of water in our body is about 50-60%. About 90% of that water is lymphatic fluid. Lymphatic fluid helps to remove viruses, bacteria and debris from our tissues via the interstitium (connective tissue matrix) that spans from the surface of our skin down the core of our bones, encapsulating muscles and allowing them to move.
人体内水分总量约占体重的 50%–60%。其中约 90% 以淋巴液形式存在。淋巴液通过遍布全身的间质（结缔组织基质）清除机体组织中的病毒、细菌及代谢废物；间质从皮肤表层纵贯至骨骼核心，包裹着肌群并保障其自由活动。
The lymphatic fluid does not get circulation unless there is movement, which is why it is good to walk, run, dance, or better yet adopt a regular regimen of asanas to maintain mobility, longevity and quality of life.
淋巴液需依赖肌肉泵效应方可实现循环代谢——正因如此，步行、跑步、舞蹈等运动皆具促进效应；而建立规律的瑜伽体式练习方案，更能促进淋巴液流动，全面提升机体活动能力、健康寿命周期及生命品质维度。
Anatomy — Class 3: Fire / 解剖学 · 第三课：火元素
Q1. List as many divisions of the nervous system as you can and relate their function. / 尽可能多地列出神经系统的各部分，并说明其对应功能。
Nervous system - Central (involuntary), Peripheral (voluntary), Autonomic - Parasympathetic (rest and digest, freeze, faint), Sympathetic (fight or flight), Enteric (digestion).
神经系统包含中枢神经系统（非随意性调控）、周围神经系统（随意性调控）、自主神经系统。其中的自主神经系统又细分为副交感神经（休整和消化、僵直呆滞、晕厥反应）、交感神经（战斗或逃跑反应）、肠神经系统（消化功能调控）。
Q2. List as many regions of the brain as possible and relate what they are associated with. / 尽可能多地列出大脑的区域并说明其相关功能。
The three major divisions of the brain are sometimes called reptilian, mammalian and neocortex.
大脑的三个主要分区有时被称为爬行动物脑、哺乳动物脑和新皮层。
EN: 1) Reptilian section (part we share with our reptilian ancestors): a. brain stem - vital functions (plus voluntary control over breathing); b. cerebellum (balance and coordination) — neurons packed very densely and doubled on both sides so the other side can take over on injury. There is basically zero neuroplasticity in this section.
1）爬行动物脑区（我们与爬行动物祖先共有的分区）包括：
a. 脑干：维持生命基础功能（外加自主控制呼吸）。
b. 小脑：（负责平衡与协调）。该区域的神经元密度极高，并左右对称，一侧受损或无法正常工作时，另一侧可代偿。
该脑区基本没有神经可塑性。
a. 脑干：维持生命基础功能（外加自主控制呼吸）。
b. 小脑：（负责平衡与协调）。该区域的神经元密度极高，并左右对称，一侧受损或无法正常工作时，另一侧可代偿。
该脑区基本没有神经可塑性。
EN: 2) Mammalian section (part we share with our mammalian ancestors): a. limbic system (amygdala - first sign of danger or opportunity); b. hippocampus - lays down new memories and develops strategies for handling stress; c. basal ganglia (constructs and maintains habits); d. cingulate cortex (greatly involved with attention); e. striatum (reward mechanism). More neuroplasticity here as neurons are more spread out than the reptilian section.
2）哺乳动物脑区（我们与哺乳动物祖先共有的分区）包括：
a. 边缘系统（杏仁核—最先对危险或机会作出反应）。
b. 海马体 - 储存新记忆并形成压力应对策略。
c. 基底神经节（建立及保持习惯）。
d. 扣带回皮质（深度参与注意力调控）。
e. 纹状体（奖励机制）。
相较于爬行动物脑区，该脑区的神经元分布更为分散，神经可塑性更强。
a. 边缘系统（杏仁核—最先对危险或机会作出反应）。
b. 海马体 - 储存新记忆并形成压力应对策略。
c. 基底神经节（建立及保持习惯）。
d. 扣带回皮质（深度参与注意力调控）。
e. 纹状体（奖励机制）。
相较于爬行动物脑区，该脑区的神经元分布更为分散，神经可塑性更强。
EN: 3) Neocortex has four parts: a. Frontal Lobe — Executive Function, emotional inhibition and generation, regulation of positive and negative emotions; b. Parietal Lobe — Sensory perception and integration; c. Temporal Lobe — Understanding language, face and object recognition, processing Auditory Information; d. Occipital Lobe — Visual Perception, color, form and motion.
3）新皮层有四个分区：
a. 额叶：执行功能、情绪的抑制与生成、积极情绪与消极情绪的调节。
b. 顶叶：感官知觉与整合。
c. 颞叶：理解语言、识别面容与物体、处理听觉信息。
d. 枕叶：视觉感知、颜色、形状与运动信息处理。
a. 额叶：执行功能、情绪的抑制与生成、积极情绪与消极情绪的调节。
b. 顶叶：感官知觉与整合。
c. 颞叶：理解语言、识别面容与物体、处理听觉信息。
d. 枕叶：视觉感知、颜色、形状与运动信息处理。
Q3. Describe the process of digestion from mastication to elimination. / 描述从咀嚼到排泄的消化过程。
Some say that digestion begins with the eyes (seeing our food, the color and texture can trigger the release of saliva, etc.) or the nose (smelling = olfactory) or even the hands (touching the food to bring it to our mouth).
有观点认为，消化过程始于眼睛（看到食物的色泽与质地会触发唾液分泌等反应）或鼻子（嗅觉=闻到气味）甚至手（触摸食物并将其送入嘴里）。
Mastication is where we bite into food and begin chewing to break it down. Saliva and enzymes are released to help break it down chemically and send messages to the stomach, etc. to prepare accordingly.
咀嚼是指我们咬下食物并开始咀嚼、将食物分解的过程。唾液和酶的分泌有助于食物进行化学分解，并向胃等器官发送信号，以做好相应准备。
Tasting invokes a combination of friction on the tongue along with chemical reactions aided by smelling.
品尝时，舌头会产生摩擦，同时在嗅觉的辅助下产生化学反应，从而完成味觉体验。
Once the food is ready (ideally chewed approximately 20-30 times) it travels down the esophagus where it enters the stomach. There it is greeted by hydrochloric acid that breaks it down even further before it passes through the pyloric valve into the beginning of the small intestine (duodenum) giving us the natural signal that we are full and can stop eating.
当食物被充分咀嚼好（理想情况是咀嚼约 20-30 次）后，会经由食道下行进入胃部，盐酸（胃酸）会进一步分解食物。随后，食物通过幽门括约肌进入小肠的起始段（十二指肠），此时身体会自然发出"吃饱了"的信号，让我们停止进食。
From there the small intestine combs the food (now called chyme) for basic nutrients that are distributed to various organs (liver, pancreas, kidneys or throughout the bloodstream).
此后，小肠会对食物（此时称为食糜）进行分解，提取基础营养物质，并将其输送到不同器官（肝脏、胰脏、肾脏），或经由血液输送至全身。
Whatever remains from the chyme enters the large intestine to further extract any nutrients before becoming stool that collects in the colon awaiting elimination.
食糜剩余部分进入大肠后，会进一步吸收残余水分和电解质，最终形成粪便，在结肠中积聚等待排出体外。
Anatomy — Class 4: Air / 解剖学 · 第四课：风元素
Q1. What muscles are involved in the process of respiration and what is it for primarily? / 呼吸过程中哪些肌肉会参与？它们的主要功能是什么？
The main muscles involved with respiration are: 1. diaphragm, which pulls the lungs down when contracted and helps to empty the lungs when released; 2. intercostals between the ribs help to expand and contract the rib cage.
参与呼吸的主要肌肉有：
1. 横膈膜：收缩时将肺部向下拉，放松时帮助排空肺部。
2. 肋间肌：位于肋骨之间，协助胸廓扩张和收缩。
1. 横膈膜：收缩时将肺部向下拉，放松时帮助排空肺部。
2. 肋间肌：位于肋骨之间，协助胸廓扩张和收缩。
Respiration is necessary for taking in fresh organized energy (mainly from sunlight) and expelling disorganized energy (to avoid entropy - the 2nd law of thermodynamics - disorder always increases in a closed system).
呼吸作用是吸入新鲜的有序能量（主要源自太阳能），同时排出无序能量（以规避熵增——根据热力学第二定律：在封闭系统中，无序度恒增）。
The majority of our energy comes from breathing. We can survive for weeks without food, days without water, but only a few minutes without breathing. Similarly, the majority of our toxins (disorganized energy) is expelled through respiration. Urination and defecation are a distant 2 and 3.
我们大部分的能量来自呼吸。人可以数周不进食，数日不饮水，但仅能维持数分钟不呼吸。同样地，我们体内的大部分毒素（无序能量）也是通过呼吸排出的。而排尿和排便则是排毒的第二和第三途径。
Sweat is not an ordinary means of expelling toxins (unless one is near death due to sepsis), despite overconfidently incorrect claims that we sweat out our toxins. Sweat is primarily for cooling down our temperature and sending out a chemical signature for mating purposes (body odor).
汗液并非常规排毒途径（败血症等临终病理状态除外），现有诸多关于"可通过出汗来排毒"的论断实属显著夸大的认知谬误。汗液的主要功能是降低体温，并释放出化学信号（体味）以吸引异性。
Q2. What are ATP, dopamine, serotonin, GABA and norepinephrine associated with respectively? / 三磷酸腺苷、多巴胺、血清素、γ（伽马）-氨基丁酸和去甲肾上腺素分别与什么有关？
Adenosine Triphosphate (ATP) is the main way that our body stores and distributes energy as a concoction of water, oxygen and glucose. It's the closest equivalent to what some have called prana, chi, qi or ojas, yet not exactly the same. That said if our body has a deficit of ATP globally we cannot move, or locally, that area will break down.
三磷酸腺苷（ATP）作为水、氧气和葡萄糖的合成产物，是人体储存与分配能量的核心载体。其功能最接近传统医学体系所称的 prana（生命之气）、chi（气）、qi（气）或 ojas（元气），却非完全等同。需强调的是，如果机体全局性 ATP 匮乏时将丧失运动能力；局部性缺乏则导致该组织崩溃。
Dopamine is a chemical associated with craving (deficit) and reward (surplus) and most concentrated in the nucleus accumbens of the ventral striatum. Serotonin is a neurotransmitter that is involved with executive functions and mood. Selective serotonin reuptake inhibitors have been used to help people struggling with anxiety and depression with a spectrum of results ranging from lifesaving to unhelpful at best.
多巴胺是一种与渴望（缺乏）和奖赏（过剩）相关的化学物质，主要集中在腹侧纹状体的伏隔核中。血清素是一种与执行功能和情绪调节有关的神经递质。选择性血清素再摄取抑制剂已被用于辅助治疗焦虑和抑郁症，其疗效因人而异，从能挽救生命到无效不等。
GABA is a neuroinhibitor that is associated with calming down our nervous system and rest and digest. Though it is mostly involuntary, slow unforced exhales can help increase its supply somewhat voluntarily.
γ-氨基丁酸是一种神经抑制物质，主要功能在于镇定神经系统并促进休息与消化。虽然这种物质的分泌过程多为非自主性调节，但通过缓慢、自然的呼气可以在一定程度上自主地提高其供应水平。
Norepinephrine is involved with attention. Too much (rajas) and it may seem scattered and agitated. Too little (tamas) and it may seem dull and sludgy. Just the right amount (sattva) and our attention will seem stable, clear and calm. It is usually governed involuntarily by a nucleus in the pons of the brain stem, the same one involved with regulating the breath.
去甲肾上腺素参与注意力调控。其水平过剩（激性态）时会表现为注意力涣散与焦躁；水平不足（惰性态）时则表现为思维迟缓、缺乏动力；唯处适量平衡时（悦性态）方显稳定、清晰且平和的专注力。它通常由脑干脑桥区域的一个神经核非自主性调控，这个神经核也参与调节呼吸。
Q3. Describe Heart Rate Variability (HRV) and how voluntary influence over breathing can affect it. / 描述心率变异性（HRV）以及自主调控呼吸如何影响它。
[Question only — answer not present in source paste / 源稿仅有题目，答案未提供。]
［待补：源稿此题答案缺失。］
维护说明
- 本檔 = LNTT1 Anatomy 官方双语参考，非生产成品。
- 与 LN termbase Part 4（Catherine 草稿）重叠术语，以本檔官方定译为准（见 termbase Part 5 差异表）。
- Class 4 Q3（HRV）答案源稿缺失，待 Sharon 补。
- 与 LN termbase Part 4（Catherine 草稿）重叠术语，以本檔官方定译为准（见 termbase Part 5 差异表）。
- Class 4 Q3（HRV）答案源稿缺失，待 Sharon 补。