Back

DAY 14 Signature flow | illuminate 30-day challenge 2026

Welcome to Day 14 of the 30-day challenge. We are back with our 4th signature flow class, where familiarity is built by repeating a full body yoga sequence, allowing space to notice progressions and make modifications that feel better for your body or on the day of practice.

January 13, 2026

By Paula Lay

Unlock this content

Join to get access to this content and other exclusive content from ahimsa.

Illuminate 30-day challenge,

45-60 min,

Over 45min

Join the conversation

Cancel

Ariane S

a day ago

🪷❤️

Cancel

Sheryl Campbell

a month ago

Woooo Weeee! lol Great practice before 6AM today. Thank you for the opportunity to "get to know ourselves" during this, and all the other practices. Namaste.

Cancel

Gina F

2 months ago

Thank you Paula am enjoying participating, and being able to take my time and great not having adds as I am using Ahimsa 🥰💖🙏 PS happy Australia Day 🇦🇺🦘

Cancel

Paula

2 months ago

I'm so glad, thanks Gina xx

Cancel

Kellie

2 months ago

PS I meant I put off doing it for 2 days, not that I spent 2 days doing it! I went ahead to the two following ones then came back.

Cancel

Paula

2 months ago

Hehe! That would be a marathon! 💕

Cancel

Kellie

2 months ago

That was hard but also relaxing. It took me two days to do it, I'm a bit afraid of the long ones! But I'll keep going!

Cancel

Paula

2 months ago

Hi Kellie, these longer practices can really feel daunting so well done for practicing! ❤️

Cancel

Gabby S

3 months ago

Thank you for this sequence of practices. It's a tough one, but I enjoy the familiarity of the signature flow 🙏

Cancel

Paula

2 months ago

Such a pleasure Gabby and well done, these are tough! xox p

Cancel

Chris E

3 months ago

I feel more flexible each day. 👍

Cancel

Paula

3 months ago

I'm so glad Chris! :)

Cancel

Gabrielle M

3 months ago

That was amazing. My 60 year old body and soul thanks you for all the work you have put into this course.

Cancel

Paula

3 months ago

I'm so glad you enjoyed it and thank you for practicing! xox p ❤️

Cancel

tan0725

3 months ago

✅☮️💖 wed 14 jan 2026

Cancel

Paula

3 months ago

Thank you for being here 🩷

Cancel

Nell MD

3 months ago

Some interesting progressions today, I definitely found a challenge in the forward fold with one knee bent up. One question, in forward folds I really struggle to press down through the back of the leg without lifting my heels off the floor and hyperextending through my knees. Any suggestions?

Cancel

Paula

3 months ago

Hi Nell, great question. A couple of suggestions for hyperextension of the knee - firstly you may need to work with a microbend in your knee and try to engage the quadricep to draw the knee up without locking it out. Secondly, you could try to roll a small face towel and place it under your knee so you can work into a straight leg but but have some support to not move into hyperextension. Hope some of this helps, let me know how you go :) x

Cancel