• Home  /  
  • Learn  /  
  • New Mum Alia Bhatt Attempts 108 Surya Namaskars During Her Postnatal Workout Session, Says She Feels “Powerful!”
New Mum Alia Bhatt Attempts 108 Surya Namaskars During Her Postnatal Workout Session, Says She Feels “Powerful!”

New Mum Alia Bhatt Attempts 108 Surya Namaskars During Her Postnatal Workout Session, Says She Feels “Powerful!”

30 Jan 2023 | 5 min Read

Sudeshna Chakravarti

Author | 799 Articles

Alia Bhatt, who recently welcomed her first child Raha Kapoor, with partner Ranbir Kapoor is making incredible progress in her postnatal fitness journey. Recently, the 29-year-old’s yoga trainer, Anushka Parwani (@anushkayoga) shared a glimpse of her postnatal workout class, where Alia attempted 108 Surya Namaskars for the first time post-pregnancy.

When asked how she felt attempting the yoga pose for the first time in a while, the new mum responded, “Powerful!” She can also be seen glowing in the video shared by her yoga trainer as she relaxes post the exercise. 

According to experts, Surya Namaskar, which involves a 12-pose sequence can help cope with sleep issues, bad posture, and circulatory concerns. It also helps boost your flexibility, improve the function of your internal organs, build focus, and burn excess fat. However, you must only start this exercise post-pregnancy after consulting your healthcare provider.

Alia Bhatt’s Fitness Journey Post-Pregnancy

In a previous post on Instagram, Alia revealed that she resumed her fitness journey almost a month and a half after delivering her baby girl. The actor stated that she gradually tried to rebuild her core and strength, and performed all exercises and yoga postures under the careful guidance of her trainer.

The new mum also shared a message for her fellow mamas and said, “Listening to your body post-delivery is key.” Alia also revealed that in the first week or two of her postpartum workout sessions, all she did was breathe, walk, and regain her stability and balance. She emphasises taking your time to heal your body before getting back into working out after pregnancy and always getting support from your healthcare provider or yoga practitioner. 

5 Safe Yoga Poses for New Mums

Yoga Poses For New Mums
Always start a postnatal workout routine after consulting to reduce the chances of injury or complications / Image credit: Freepik

Besides Surya Namaskar, you can also consider trying the following yoga poses in your postpartum workout routine after getting the go-ahead from your doctor.

Child’s Pose

This is a great pose for strengthening your lower back and hips. It also helps stretch your abdominal muscles, improve digestion, and offer deep relaxation. For this pose, kneel with your toes touching the ground, and your knees spread apart. Now, sit on your heels, lean forward, and extend your arms in front of you, onto the yoga mat. Hold this position for a few seconds before returning to the original pose. Repeat this exercise at least 2-3 times.

Cat-Cow Pose

This yoga pose helps release tension from your muscles and improves your blood circulation and nervous system. Kneel on your yoga mat while keeping your knees below your hips and your hands shoulder-width apart. Now, inhale while curving your lower back and bringing your head up, and then tilt your pelvis up like a “cow.” Now, exhale deeply, while bringing in your abdomen, arching your spine, and bringing your pelvis down like a “cat.”

Savasana Pose

Also known as the “corpse pose,” this exercise helps benefit your mind and body in many ways. You can easily try this pose by lying on your back with your arms by your side, and palms facing up. Separate your legs, at least 30 degrees away from your body, and breathe naturally, while releasing tension from your body.

Bridge Pose

This is one of the most effective postnatal yoga poses as it helps boost your energy and enhance blood circulation. For this pose, you need to lie on your back and bend your knees. Keep your palms face down and extend your arms on each side of your body. Now, press down through your feet and hands, and lift your hips without squeezing your glutes. Hold this position for a few seconds, and slowly release and return to the original position. Repeat this exercise 2-3 times, or as long as you feel comfortable. 

Legs Up the Wall Pose

The legs-up-the-wall pose helps strengthen your back and alleviates pain and aches that come with c-section recovery. For this pose, you need to sit with your right side facing against the wall, your knees bent, and your feet drawn in toward your hips. Raise your legs up against the wall while you turn to lie flat on your back. Stay in this position for 2-3 minutes and release the pose by gently pushing yourself away from the wall.

Alia Bhatt’s postnatal workout journey is truly an inspiration for all mums, and we are loving the fact that she is being so open about it. From starting slow, to gently getting back to the exercises she did before pregnancy, the new mum’s fitness mantra right now is focussed more on healing and recovering rather than toning her body. You too can safely incorporate the postpartum yoga poses that we discussed above but do consult your doctor before starting any form of workout after your pregnancy. 

Also read:

Best diastasis recti exercises: Looking for exercises to improve diastasis recti after pregnancy? These exercises can help!

What is a postpartum doula: How can a postpartum doula help make your transition to parenthood smoother? Tap this post to know. 



Suggestions offered by doctors on BabyChakra are of advisory nature i.e., for educational and informational purposes only. Content posted on, created for, or compiled by BabyChakra is not intended or designed to replace your doctor's independent judgment about any symptom, condition, or the appropriateness or risks of a procedure or treatment for a given person.