How to Fart

Yoga poses

以下是一些可以针对您的身体区域的姿势，可以帮助您通过气体。这取决于你，但你可能希望私下练习这些姿势或asanas。

You may choose to hold these asanas for an extended time.

特别注意你的呼吸方式，练习深呼吸。每次吸气，让你的腹部扩展。每次呼气都会向脊椎画出你的肚脐。

1.风力缓解姿势（Pawanmuktasana）

这种姿势将帮助您放松腹部，臀部，大腿和臀部。

1. Lie on your back and bring your legs straight up to 90 degrees.
2. Bend both knees and bring your thighs into your abdomen.
3. 保持膝盖和脚踝在一起。
4. 把你的手臂搂着你的腿。
5. 把手抓住或抓住你的肘部。
6. Lift up your neck and tuck your chin into your chest or bring it onto your knees.

首先握住这个姿势20秒。逐渐增加最多1分钟。如果它更舒适，请将头部保持在地板上。你也可以一次用一条腿做姿势。

2.孩子的姿势（Balasana）

这款Asana放松了你的下背部，臀部和腿。它被认为按摩你的内脏。

1. Come into a kneeling position and sit back on your heels.
2. Adjust your knees so that they’re hip width apart or slightly wider.
3. 在臀部弯曲时，在你面前慢慢地走出你的手。
4. 让你的躯干休息在你的大腿上。
5. 延长颈部的背部，在地板上休息额头。
6. You may keep your arms extended or bring them alongside your body with your palms facing up.
7. 让你的腹部沉重进入你的腿。对这个区域保持温和的压力。
8. Rest in this pose for up to 5 minutes.

为了增加腹部的压力，你可以用手制作拳头。将它们放在下腹部的两侧，然后弯曲前。

3.坐在前锋弯道（Paschimottanasana）

This姿势improves digestion and relaxes the body.

1. Sit with your bottom on a folded blanket or cushion with your legs extended in front of you.
2. Press through your heels and draw your toes back toward your shins. You can keep a slight bend in your knees.
3. Place your hands alongside your body and press into the floor as you lengthen your spine.
4. 当你根深蒂固的骨头时，打开你的心脏中心。
5. On an exhale, slowly hinge at your hips and fold forward.
6. 把手沿着你的身体走。把它们放在地板上或腿上。你也可以抓住你的手左右。
7. With each inhale, lift your torso slightly and lengthen your spine.
8. On each exhale, lower yourself deeper into the pose.

留在这个姿势长达3分钟。如果你想加深伸展，请使用脚底周围的带子。

4. Two-Knee Spinal Twist pose (Supta Matsyendrasana)

This pose is thought to improve digestion by massaging, stretching, and toning your internal organs.

1. Lie on your back and bend your knees to bring your legs into your chest.
2. 将手臂伸向一侧，以便它们与肩膀一致。
3. Keep your palms facing down.
4. Exhale as you bring your legs over to the right side.
5. Keep your knees as close together as possible. Your knees should be at hip level.
6. 用右手按压右膝盖。
7. 转动你的目光，看看左侧。您还可以保持颈部中性或向右看。

Hold this pose for at least 30 seconds, then repeat on the opposite side.

5. Happy Baby pose (Ananda Balasana)

This pose stretches your inner groin and lower back. It helps to relieve stress and calm the mind.

1. 平躺,双膝弯曲side of your body and the soles of your feet facing toward the ceiling.
2. Allow your lower back to flatten along the floor. Don’t roll back toward your shoulders.
3. Bring your hands to the outside of your feet.
4. Use your hands to pull your legs down as though you want to bring your knees all the way down to the floor.
5. 通过脚的鞋底压入手中以产生阻力。

留在这个姿势长达1分钟。在这个姿势中，如果它更舒适，你可以把手放在大腿或小腿上。如果你有很难抓住你的脚，你也可以使用脚的拱门周围的带子。

食物和饮料可以帮助你放屁

某些食物和饮料可以帮助您通过气体。这些包括：

• artificial sweeteners
• beans
• dairy
• 脂肪食品
• 干和新鲜水果
• cruciferous vegetables
• high-fiber food
• 肉
• wheat
• 坚果

The bottom line

While farting is considered socially impolite, it’s a natural part of life. It can also be a sign that you’re eating healthy foods. As long as it’s not excessive or coupled with severe abdominal discomfort, allowing yourself to fart is healthy.