Baki Pose: How to Master the Viral One-Arm Stance

The Baki Pose is a gravity-defying, advanced balance pose made popular by the anime Baki the Grappler. Unlike traditional yoga poses refined over centuries, this one-arm, side-crow-like position is more of a modern challenge—a testament to strength, resilience, and mental focus.

Below, you’ll find everything you need to know: how to do it safely, its benefits and risks, and whether it’s right for you.

Key Takeaways

• The Baki Pose is an advanced, non-traditional balance pose
• Approach it with respect, preparation, and guidance
• Progress through easier poses and build your strength first
• Celebrate every small win along the way

What Is the Baki Pose?

In Baki the Grappler, martial arts champion Baki Hanma performs this extreme one-arm pose as a symbol of his superhuman strength. Fans have been inspired to replicate the move, making it a viral sensation on TikTok and Instagram.

Unlike classical yoga postures, the Baki Pose isn’t formally recognized in yoga and comes with its own risks. It puts enormous strain on the wrists, shoulders, and core, so preparation is essential.

It’s also important to know your own limits and your body’s capabilities, and when to call it quits because your body can’t go any further. The list of potential injuries from contorting oneself into such an unnatural position is, unsurprisingly, quite extensive.

By approaching each practice with an open heart and a willingness to learn and grow, one can find joy and fulfillment in even the most challenging of poses.

In fact, mastering one challenging pose only creates a ripple of confidence that often inspires more confidence to try another difficult one that might otherwise have defeated you before you even began.

That said, some poses require you to stay mindful of the associated risks, and this is one of them!

Also read >>> Chair Yoga Training

Benefits of the Baki Pose

• Improves upper body strength — especially deltoids, pectorals, biceps, and wrists
• Strengthens the core and back, enhancing stability and posture
• Enhances mental focus and builds confidence in tackling challenging movements
• Teaches body-mind connection through balance and concentration

Risks & Safety Tips

The pose is not recommended for beginners or anyone with wrist, shoulder, or back injuries. Attempting without proper warm-up or guidance can lead to sprains, strains, or worse. Always consult a physician before attempting if you have pre-existing conditions.

Pro Tip: Practice under the supervision of a skilled yoga teacher or strength coach to reduce risks.

Lift both legs and hips upward: Next, engage your core muscles and launch both legs off the ground while keeping them straighter than straight! At the same time, propel your hips upward so that your body forms an inverted V of verisimilitude. Brace for impact.

Step-by-Step Guide to the Baki Pose

Before attempting, make sure to warm up your wrists, shoulders, and core thoroughly.

Step 1: Set Up Your Hands

• Place both hands on the floor shoulder-width apart
• Keep your arms straight and engage your core
• Shoulders should be stacked over your wrists

Step 2: Engage & Lift

• Begin lifting your hips upward
• Slowly bring your legs off the floor, keeping them as straight as possible
• Your body should start forming a diagonal line, or an inverted “V”

Step 3: Balance on One Arm

• Shift your weight toward one hand
• Gradually lift the other hand off the ground while keeping your core engaged
• Your goal is to balance with one hand supporting your entire body

Step 4: Hold & Breathe

• Aim to hold the pose for a few seconds at first
• As you build strength and confidence, increase the duration

Modification: Place a stack of yoga blocks under your hips or feet for support as you learn.

Variations & Progressions

• Two-Arm Side Crow Pose: Start here if you’re a beginner
• One-Legged Side Crow: Intermediate step
• Baki Pose (One Arm): Advanced variation

Working through these progressions helps minimize injury risk and build the required strength.

Realistic Expectations

Achieving Baki Hanma’s fictional physique or mastering the pose overnight isn’t realistic. It takes months or years of disciplined training, a focus on nutrition, and smart, progressive overload rather than reckless pushing.

Remember: progress is more important than perfection.

Expert Tips

Yoga teacher advice:

“The Baki Pose requires immense shoulder stability and wrist strength. Spend more time on foundational poses before progressing here.” — Certified Yoga Instructor, Jane Smith

Strength coach insight:

“Build up your core and grip strength separately to prepare for the demands of this pose.” — MMA Coach, John Doe

Why People Love the Baki Pose

It’s not just a challenge — it’s a statement. It builds confidence, tests your limits, and provides a deep sense of accomplishment.

Mastering it also:

Deepens the mind-body connection

Inspires you to tackle other difficult movements

Teaches humility and patience through failed attempts

Enlarge your yoga pose repertoire by reading this step-by-step guide to Triangle Pose.