Since the pandemic in 2020, I had owned a stability ball for my at-home office and when I went to middle school in-person in 2021, the ball remained untouched for more than two years. After searching on eBay for Natural Journeys titles that I liked, there was a stability ball workout called On the Ball: Yoga Workout for Beginners at a local Half Price Books that I really enjoyed. There was also a preview of the Pilates Workout for Beginners DVD, and I received that title on Christmas 2023.

Both DVDs start off with their respective trainers doing a montage of traditional Pilates and Yoga moves in the opening credits, and I’d have to say that the design team had fun filming these workouts with Lizbeth Garcia and Sara Ivanhoe. They first explain the proper positioning of the ball and the posture you must maintain when doing certain moves/poses on the stability ball.

On the Ball: Pilates Workout for Beginners

Year: 2003

Distributor: Natural Journeys/Goldil Home Media

Instructor(s): Lizbeth Garcia

In the Pilates workout, Lizbeth Garcia starts with some simple breathing in a sitting position before slightly tilting back for a few reps. The first exercise (pelvic tilt) that she does on the ball would require precision and a strong core as she eventually adds on to the moves as the workout progresses before moving on to the next move.

For example, the pelvic tilt becomes an oblique twist on the ball with the legs separated for a few reps and then with legs together. 

The next move that Lizbeth demonstrates is the spine stretch, which is a fluent movement that starts with the bending of the torso down to the ankles, which then become flexed as she comes up and away from the exertion phase. From there, the legs are squeezed together as she demonstrates some torso twists (with proper breathing) and the saw moves on either side with the feet flexed.

Now she goes down to the floor with the ball between her legs for a roll-up for a few reps, and then does the move while holding the ball. The single and double leg stretches are done with the ball underneath her head in Pilates stance, and then she incorporates a twisting motion done to tempo so you can really work the obliques here. 

Afterwards, the music transitions from techno to Latin music, which is a lovely touch to the workout. She then lays down on the floor for some spinal twists before doing some leg circles while balancing on the ball on each leg. A modified version of the bridge- called the shoulder bridge- is shown here before she does some knee extensions which are in sync with the breathing and movement.

Moving on with the teaser, (which is one of the hardest moves in Pilates) she places both legs on the ball while the upper body is stable as she tests your abdominal strength with the extensions. There’s also a modification of the hundreds done on the ball, where she inhales and exhales for five counts instead of four counts. Shortly after the hundreds, the ball is placed between the feet while doing some leg extensions and then brought up to the sky for a coordinated twisting movement.

A single roll-up stretch is done before transitioning to some back extensions with some leg lifts/extensions on each side, and then we start swimming. After a quick child’s pose, we transition to some more back extensions with arm circles.

Wrapping up, she coordinates an arm stretch and a leg lift when she incorporates a single-single double pattern with the leg swings on either side. Lizbeth then reminds us about the stability of the core while targeting the thigh muscles while doing the movements, and to end the workout, she does a quick child’s pose before honoring the hard work for this practice on the ball.

On the Ball: Yoga Workout for Beginners

Year: 2003

Distributor: Natural Journeys/Goldil Home Media

Instructor(s): Sara Ivanhoe

Sara Ivanhoe is first shown sitting on the ball with a yoga mat underneath it, explaining that its purpose is to keep the ball stable when doing the poses. The ball makes us aware of our core, which leads us to the mind and body becoming centered. On the back of her yoga mat, she stands up whilst holding the ball for a couple of breaths before taking the puppy dog pose (which is kind of like downward dog). The pyramid pose is now demonstrated from here as she rolls the ball forward for some progression, eventually moving back to the puppy dog pose. This is repeated on the left side.

After transitioning to chair pose, she demonstrates a pose that’s commonly called “the blown palm.” This pose starts with a side bend on either side before going on to the tree pose, which tests your balance. A great pointer that she gives here (so you don’t lose your center of balance) is to look at something in the room that doesn’t move.

“If the eyes are steady, the body will be steady.”

– Sara Ivanhoe

Another tip for the tree pose is to engage the abdominals as you tilt to the other side. The ball won’t let you cheat because the stability ball creates resistance. Shortly after taking the puppy dog pose, Sara now demonstrates a modified version of the sun salute. 

First, you start in chair pose, then roll the ball forward for the standing cat as you arch the back. Then, you come onto your knees as you roll forward to a plank (inhale), and on the exhale, you transition into downward dog. Now we roll back to the plank, then into standing cat, and you are now back to where you started in chair pose. She then does three more rounds of the sun salute so that you can really feel the effects of the sequence. After the last round, we then take a rest in child’s pose before moving on.

Some people do criticize the workout music for it having a more “techno” feel to it, rather than something more authentic. I don’t mind the music that often, though it does have a nice soundtrack. Sara turns her body to the left side to stabilize her center, floating the arms up for Warrior 2 pose. Flipping the front palm up, she leans back for a bit before showing some modifications for triangle pose (she does it with her palm touching the floor).

Temple pose is next, and it’s a pose that Tony Horton mentioned in Power 90*. From there, she bends down for a forward fold on the ball (with a modification to keep the knees bent if you want to). Coming halfway up for the fan pose, she does it on either side before going back for another forward fold, leading into the other side.

*The reference to the temple pose was from Sculpt! Phase 3-4.

“It’s nice to challenge ourselves in yoga, but we don’t want to create any more tension.”

– Sara Ivanhoe

Sitting upright on the ball, Sara demonstrates her favorite shoulder stretch: the eagle pose. It’s kind of challenging because you have to wrap one hand under the opposing hand, and it’s essentially the same thing with the legs. You should always release the poses slowly and gracefully so you can have fluid transitions between poses. 

Another version of the chair pose is shown here with the palms pressed together and the knees pressed together, twisting on either side. It’s difficult to breathe when the body is in a twist, but it’s a great way to clear out the lungs and detoxify the body.

“The breath always comes first.”

– Sara Ivanhoe

Turning to one side on the floor, she goes into a side plank, and then adding an optional leg lift for a starfish plank. That raised leg sweeps in front of the torso for a forward lunge, before she demonstrates the twisting version. The opposing elbow touches the opposing leg as you twist.

After all that twisting, she does another puppy dog pose before doing a modified version of the Warrior 3 pose. It’s easier to do this pose with the ball because it helps you square your hips to the floor, protecting the back. It’s kind of challenging at first, but I kept the other knee bent for this pose. The payoff for this practice? She then drapes her body over the ball for a full rest, taking some deep breaths.

Sitting on the yoga mat, another variation of the fan pose is shown so that you work the obliques. Rolling the ball forward for a forward fold, she eventually does the other side. She then brings the ball forward while her legs are in a straddle to kind of cool off. 

Lying down on the mat, Sara does some reclined spinal twists holding on to the ball. The ball is brought down with the legs bent on top, finishing for the final relaxation pose. By just closing my eyes and sinking into the pose, I found that my center was realigned. 

Sara shows gratitude to the viewer, thanking us for completing the practice – and modifying the poses that were hard.

“The divine light in me salutes the divine light in you. Namaste.”

Namaste, Sara. Thank you.

Final Thoughts

Both workouts were a fun new way to practice yoga and Pilates moves, but I would recommend the On the Ball: Yoga Workout for Beginners DVD. I felt that the moves were fluent, easy to follow and master, and is a great way to start or end the day. However, the Pilates workout was slightly challenging because some moves like the teaser require you to build up a lot of flexibilty. On the DVD special features menu, it features a “bonus workout blast,” which is basically some challenging moves to add to the main program if you want to and a photo gallery featuring the instructors in different poses and outfits. 

My ratings:

Pilates Workout – 7/10

Yoga Workout – 10/10

Thanks for reading, and I will see you in the next review.