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DAY 7 Signature flow | illuminate 30-day challenge 2026

Welcome to Day 7 of the 30-day challenge for the signature flow class, a progressive vinyasa inspired practice designed to challenge with appropriate modifications and variations.

January 6, 2026

By Paula Lay

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Illuminate 30-day challenge,

45-60 min,

Over 45min

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Kristina S

2 months ago

Great class! Hard work for me, phew! 😅Thank you so much Paula for this challenge! I'm so happy to have completed seven days now (was late to start)!!

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Rachel A

2 months ago

I am a bit behind but loved that class🙏

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Susana

3 months ago

Thank you, Paula. It's a very nice challenge and it's good to sense some progress day by day.

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Paula

3 months ago

Thanks for practicing Susana, I'm glad you are noticing some changes xox p

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Alex M

3 months ago

I’m a little behind but staying with you! This is such a fun, strong sequence, I’m enjoying it building (love half frog!) and growing with it. May I ask a question. In lizard, I can comfortably get my forearms down, but my knee slightly splays out to accommodate, maybe 2 inches. Is that a problem? Is it better to stay higher and keep the knee tight to my side? Thank you so much for the practice x

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Paula

3 months ago

Hi Alex, well done for continuing to practice! I'm glad you are enjoying it. That is a good question, in lizard we are aiming alignment wise to keep the knee in line with the hip (it is primarily a posture for the hips & we want to keep the hips/pelvis square) so in a parallel position, rather than any external rotation in the hip (unless we are working with a variation where we intentionally externally rotate from the hip), so the knee is pointing down to the mat. In your case, it is a bit hard to say exactly without seeing you, however I would probably encourage you to use a block to work on your forearms so you can maintain the alignment and build the strength/flexibility this way to protect your knee (rotation of the knee is generally not encouraged to protect the knee). I hope this is helpful in some way xx p

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Alex M

3 months ago

This is incredibly helpful - I really appreciate your guidance. I'll give it a try with a block next time. Thank you!

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Gabby S

3 months ago

Thank you. Tough but went very quickly. Nice to be back on track 🙏

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Paula

3 months ago

Pleasure Gabby, this is a tough one! Good on you for practicing xo p

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Kim FY

3 months ago

Thank you!

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Paula

3 months ago

Pleasure xx

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Elise H

3 months ago

Lovely class as always

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Paula

3 months ago

Thanks so much Elise xox p

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tan0725

3 months ago

✅☮️💖

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Paula

3 months ago

Well done Tan! xox ❤️

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Nell MD

3 months ago

Thank you so much for the practice Paula, again quite challenging but I'm seeing improvement as my body starts to understand the transitions between poses. In other news, my chaturanga is finally improving after a lot of consistent practice. Still a long way to go, but considering upper body strength has never been my strong point, I'll take the win 😁

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Alex M

3 months ago

I completely agree, Nell! Hooray for the win! I am really hoping by the end of the challenge that I can push up from chaturanga into up dog without having to take a bit of weight on my front upper legs, if that makes any sense. I’ve never quite had enough upper body strength. Do share how you get on!

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Paula

3 months ago

Yay, that is amazing Nell, lovely work! 🙌

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