The benefits of poi, and what the research actually says

Poi gets described as many things: brain training, stress relief, exercise. Some of that has been measured. Some of it is what people report from their own practice. Both are useful, as long as you know which is which.

What has been measured

The best-known study is a randomized trial from the University of Auckland. It split 79 adults aged 60 to 86 into poi or Tai Chi groups, with lessons twice a week for four weeks. Both groups improved in balance, grip strength and attention, and the authors concluded that poi seems to be as effective as Tai Chi for improving physical and cognitive function in healthy older adults.

That is a good result: Tai Chi is a well-studied practice, and poi held up beside it. It is also one fairly small, short study in healthy older adults, led by the researcher who went on to found SpinPoi. It does not show that poi treats any condition.

What spinners report

• Feeling focused and absorbed while spinning, often called moving meditation or flow.
• Feeling calmer after a session.
• Better awareness of where their arms and body are in space.
• Enjoying it enough to keep doing it, which is an underrated quality in any exercise.

These are real experiences, but they are not the same as measured effects.

Claims to be careful with

You may read that poi changes your brain waves or balances the two sides of your brain. Poi certainly asks both hands to work at once, which is why coordination improves with practice. Specific claims about brain waves go beyond what the studies above measured, so we do not make them here.

Who it suits

Poi is low impact and can be done seated, so it suits a wide range of bodies. If you are recovering from an injury or managing a health condition, ask your doctor or physiotherapist first, and tell your teacher.

Curious how it feels? Sarah teaches complete beginners and seated practice.