Imagine moving like water — graceful, powerful, and free. That’s the essence of Gyrotonic, a movement method that draws on circular, spiraling motions to stretch, strengthen, and realign the body. Favoured by dancers, athletes, and those recovering from injury, Gyrotonic taps into the body’s natural rhythm to create space, restore balance, and spark energy. Sara Cianci, GYROTONIC® Instructor at The Hundred Wellness Centre tells us more.
For those unfamiliar, how would you describe the Gyrotonic Method?
Unlike Pilates, which is a linear discipline, GYROTONIC® is 3-dimensional and involves the arching and spiralling of the spine.
Pilates movements are more linear and focused on isolated strength training, whereas GYROTONIC®’s emphasis is on three-dimensional, flowing movements, mimicking natural patterns of the body and integrating the entire body into each movement.
In essence,GYROTONIC® focuses on fluid, circular movements that enhance strength, flexibility, and joint mobility while improving posture and coordination. It works on the entire body, especially the spine, promoting core stability and lengthening muscles without compression. This method also supports nervous system regulation, improving balance, energy flow, and overall physical awareness.
What makes it different from Pilates or traditional strength training?
The backstory that led to the creation of the GYROTONIC® discipline and the positive effect it had initially on the founder is very interesting. The discipline was developed by Juliu Horvath, a Romanian born ballet dancer, in the 1980s. After suffering debilitating injuries, he sought a way to rehabilitate himself, combining his knowledge of yoga, dance, and tai chi. This led to the creation of the Gyrokinesis method (initially called “Yoga for Dancers”) and later the GYROTONIC® Expansion System, which introduced specialised equipment. Over time, GYROTONIC® gained recognition in elite circles, namely among dancers, athletes, and physical therapists, thanks to its holistic approach to movement and rehabilitation and the results it achieved.
What are the main physical benefits of practicing Gyrotonic?
What’s unique about GYROTONIC® is the arching and spiralling movements that decompresses the spine and opens the chest allowing increased freedom in movement and more agility. It is a unique movement method that addresses the entire person by opening energy pathways, stimulating the nervous system.
GYROTONIC® integrates the entire body into each movement. The benefits include:
• Improved flexibility, strength, and mobility.
• Enhanced posture and spinal health.
• Reduced muscle tension and improved recovery after injury.
• Increased body awareness and mindfulness.
People may also choose to practice GYROTONIC® for its unique spinal decompression, fluidity, and focus on joint health.
How does it support joint mobility and spinal health? Can Gyrotonic help with pain relief or injury rehabilitation?
During a GYROTONIC® session, you can expect to engage in a series of flowing, circular movements designed to improve your body’s strength, flexibility, and alignment. The exercises are performed on specialized equipment that supports the natural curves and ranges of motion of your body, which reduces strain while enhancing efficiency. These movements are particularly beneficial for decompressing the spine, increasing joint mobility, and improving overall posture.
GYROTONIC® works on the entire body, especially the spine, promoting core stability and lengthening muscles without compression.
The method also supports nervous system regulation, improving balance, energy flow, and overall physical awareness.
Is Gyrotonic suitable for beginners, or do you need a certain level of flexibility/fitness? How does it benefit athletes, dancers, and individuals with sedentary lifestyles? Can it be adapted for older adults or people with physical limitations?
GYROTONIC® is highly adaptable and not one-size-fits-all. The equipment is adjustable to suit different body types, fitness levels, and specific needs. Instructors customise sessions to address individual goals, making the practice suitable for everyone, including professional sportspersons. For athletes, rhythm, strength, and flexibility are highly important and they are all interdependent skills. The success of an athlete depends on their ability to move rhythmically, and this can be vulnerable to stress and also performance anxiety. GYROTONIC® works with the athlete’s nervous system, effectively tuning the inner workings of the athlete so they can be calm but, crucially, remain focused and adaptable. GYROTONIC® challenges the nervous system by variations in tempos, resistances and sequences. When an athlete trains the same way continuously, the nervous system becomes less adaptable over time. But with GYROTONIC®, we can change the dynamics of training to wake up the nervous system, so it is constantly recalibrating and learning to adapt. Also, training someone to stress their body physically, while keeping their mind calm, is essential to sporting success.
How does the Gyrotonic Method enhance body awareness and mental relaxation? Does it incorporate elements of breathwork or mindfulness?
As you move, your instructor will guide you to coordinate your breath with each motion, promoting relaxation and mindfulness.
How does Gyrotonic complement other fitness practices like yoga, Pilates, or weight training?
Everything offered at The Hundred Wellness Centre takes a holistic approach to wellness. Classic Homeopathy involves natural remedies to ensure your inner body is in optimum health. Pilates is a linear discipline, while GYROTONIC® is 3-dimensional and involves the arching and spiralling of the spine. Chiropractic treatment uses manual therapy manipulation of the spine. All of these work in harmony to ensure the body is in the best possible alignment.
Would you recommend combining it with other forms of movement for a well-rounded fitness routine?
GYROTONIC® complements both Pilates and weight training all have their benefits in different ways
How can someone new to Gyrotonic start practicing?
To succeed at GYROTONIC®, you just need to bring yourself and an open mind! The beauty of GYROTONIC® lies in its accessibility, as the method is designed to meet you where you are, regardless of your fitness level. A highly trained professional instructor will guide you through the session, ensuring proper alignment and movement tailored to your needs. The focus will be on fluid, circular motions that gently engage your body, decompress your spine, and enhance joint mobility. There’s no need for prior experience because the method emphasizes intuitive, natural movements that are easy to follow with expert guidance.
What should one look for in a good Gyrotonic instructor or studio?
In order for any studio or centre to be eligible to purchase any equipment that is solely sold by them you must have a licensed teacher on board, who has been trained through the GYROTONIC® headquarters as all training is regulated through them.
The Hundred Wellness Centre actually offers teacher training programmes with expert teachers flying in to deliver the courses so that there will be more teachers in UAE and Middle East in the coming years.
Are there any common mistakes beginners make?
Most people feel relaxed and energized after a session but beginners or those with injuries need to realise that they might experience mild soreness as their bodies adjust to the new movements. It’s important to avoid overexertion and allow adequate recovery time between sessions, especially when starting out.
The time to see benefits depends on individual fitness levels and frequency of practice. Typically, clients notice changes in posture and flexibility after a few sessions, with more profound results emerging after 6–8 weeks of consistent practice.
But a GYROTONIC® session leaves you feeling both energized and more connected to your body, so it is something definitely worth considering trying at least once!
Do you think Gyrotonic will become more mainstream in the fitness world?
GYROTONIC® is likely to grow in demand as people seek holistic, low-impact exercise methods that improve overall well-being. Its adaptability makes it appealing to a wide audience, including those focused on injury prevention, recovery, and stress reduction. Additionally, as awareness of spinal health and mobility increases, more people may turn to GYROTONIC® for its unique benefits compared to traditional fitness practices.
The Hundred Wellness Centre is hosting a GYROTONIC® Level 1 Pre-Training Course from April 19 – 25, 2025. Details can be found here.