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DAY 4 The lightness within yin and meditation | illuminate 30-day challenge 2026

Welcome to Day 4 of the 30-day challenge, is a deeply restorative 45min practice that starts with a meditation where we connect with our heart centre, deepen into intention and move through a sequence to release the upper body & hamstrings.

January 3, 2026

By Paula Lay

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Illuminate 30-day challenge,

30-45min

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Anna T

3 months ago

I woke up tense, the mind buzzing with ideas and thoughts and body active and meditation and this practice has really helped to calm and arrive to the day with more spaciousness. Thank you!

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Paula

3 months ago

Thanks for sharing Anna, I'm so glad the practice was helpful xox p

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Alex M

3 months ago

Yesterday was a tough day for me and this practice was a beautiful but challenging gift. Thank you x

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Paula

3 months ago

Thank you for sharing Alex and making the time to practice xox ❤️

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dianella 白立

3 months ago

Hello Paula, I’ve wanted to ask you a question for a while. In the ‘open wing’ posture, my breast hurts when I roll over, which makes it difficult to relax in that position. I’ve found that it feels more comfortable if my arm is stretched out rather than bent at an angle. Would that be an acceptable modification? Do you have any other suggestions that might help? You include this posture often in your routines, and I’d really love to be able to enjoy it more.

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Paula

3 months ago

HI Dianella, this is a really good question! Absolutely fine to extend the arm straight if that works better for you. My other suggestion is to lift yourself up slightly off the ground and position yourself so your able to lie slightly to the side of your breast (more on the ribs/upper side body). Hope that makes sense - I will make sure to cover this in a future practice as it can definitely be uncomfortable if the positioning is not right. xox p

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dianella 白立

3 months ago

Yes, I’ve been doing that, too. Thanks so much!

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Kim FY

3 months ago

Thank you, Paula! This was so restorative.

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Paula

3 months ago

Such a pleasure ❤️

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Nell MD

3 months ago

Thank you for the beautiful nourishing practice for my sunny Sunday evening! I particularly love when you incorporate colour imagery. I do have one question. I am extremely hyper mobile. Sometimes my muscles are flexible enough to match that, but sometimes they are not. When lying down with my leg in the strap out to the side, should I be engaging my inner thigh to support my leg, or should I relax it and let the strap provide the support instead?

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Alex M

3 months ago

Me too! Thank you for the question and answer x

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Paula

3 months ago

I'm so glad you enjoyed the practice Nell. That is a great question, definitely some engagement through the inner thigh and the quadricep so you continue to feel that you are actively working the leg (rather than letting it hang out with the support of the strap). This is particularly important for hypermobility - for many others they won't be able to over extend due to limited range of motion. I hope that helps xox p

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Nell MD

3 months ago

Thank you so much, that is very helpful :)

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Paula

3 months ago

❤️

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tan0725

3 months ago

💖💖💖Lovely sunday morning yin practice. Your daily illuminate email for this day 4 really resonated with me. Thanks Paula.☮️💖

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Paula

3 months ago

Thank you Tan, that's so lovely to hear 💕

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Gabby S

3 months ago

That practice went so quickly, really enjoyed it. Thank you 🙏

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Paula

3 months ago

So glad you enjoyed it Gabby xox

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