Zertifiziertes Mitglied der Schweizerischen
Gesellschaft für Qigong und Taijiquan
Liebe Bettina, ich bin begeistert von deinen Qigong Stunden. Die langsamen Übungen tun mir so gut und ich habe gelernt richtig zu atmen. “Herzliche Grüsse Vreni” 🤗 Oberarth
Before starting your practice, allow yourself a small smile — let it spread through your whole body.
Bring your awareness to the movement and feel it. Stay curious.
Stand with feet shoulder-width apart, feeling your whole foot on the ground. Hold your arms in an oval shape, as if hugging a tree in front of you, or a little lower if that’s more comfortable. Relax your shoulders and elbows. Tuck your chin in gently, feeling your spine grow long. Close your eyes softly. Let yourself settle into the posture. Shape your hands as if holding a small ball of energy, fingertips a few centimetres apart, pointing toward each other.
Begin turning very gently to one side, then the other — 5 to 9 times each way. Keep your awareness on your back, feeling the movement there. Breathe naturally: inhale as you turn, exhale as you come back halfway.
This movement helps restore the spine’s natural ability to move freely, vertebra by vertebra.
Our spine can lose some of its flexibility through habitual posture, long periods of sitting, or simply disuse.
The gentle rotation brings movement back into the whole network of connective tissue along the spine.
This is a single movement, repeated, usually done standing — though it can also be practised sitting.
Stand with feet shoulder-width apart, feeling your whole foot on the ground. Open your palms — the centre of the palm is called the laogong. Let your hands move out to the sides and rise up over your head, then bring them back down in front of you to your dantian, just below the navel.
Keep your awareness on your palms as you move. As your palms open, imagine receiving — as if energy could enter here. Let the movement flow down through your arms, through your torso, settling into your dantian.
There’s no need to rush the repetitions. Less is often more — a few mindful rounds are enough to feel the effect. Over time, if it feels right, you can let the practice grow longer.
This movement is about receiving — allowing yourself to be nourished, to quiet the mind and settle the body, like finding your way home to yourself. Let go of what weighs on you, and make room for what nourishes you.
From this quiet place, feel your lips soften into the gentlest expression of a smile — and invite your whole body to tune into this feeling of inner stillness.
Let your awareness rest in the simplicity of this small act.
Feel your inner smile, and let it guide you toward a sense of wholeness.
The Inner Smile is a way of bringing warmth, gratitude, and a little more harmony to mind, heart, and body.
Zertifiziertes Mitglied der Schweizerischen
Gesellschaft für Qigong und Taijiquan
