baki pose

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By: Irene Schwartz
Irene Schwartz is a 30-year-old journalist based in New York City. She graduated from Columbia journalism University and has been working as a freelance writer for several years. In her spare time, ...
Edited date: February 19, 2024Estimated reading time: 8 minutes

Baki Pose aka Parsva Bakasana | Side Crow Pose on one arm

There are certain poses that require a deeper level of strength, flexibility, and concentration. There are also some poses which come about not from ancient yoga practice, but from popular culture, trending videos and modern cartoons. Among these challenging, unofficial poses is the Baki pose, which requires a high level of physical and mental strength.

It’s a pose which originates in the anime series Baki the Grappler, in which martial arts champion Baki Hanma performs this almost side-crow-like pose as one of his signature moves. The task, which has inspired a whole raft of TikTok challenge videos, is to repeat the hero pose, and be your own Baki. And it’s no mean feat!

It is important to note that this pose is not yet an official yoga pose, and therefore doesn’t have the heritage of the classic yoga repertoire.

It’s not been tried, tested and modified over hundreds of years to become what it is today.

While its growing popularity may give it authority to become an official yoga pose, we’re still in the very early stages of its development!

As of now, it is not recommended for those who engage in bodybuilding or weightlifting, as it places a significant amount of strain on the body.

As with any physical activity, it is essential to listen to your body and approach each pose with caution and mindfulness.

Be aware of any potential risks or injuries that could result from practicing such poses, including damage to internal organs, and to the wrist, in particular.

Practicing challenging poses, such as the Baki pose, should always be done with the guidance of an experienced yoga teacher.

We also recommend consulting your physician for your own safety.

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!

The Baki Pose

The pose is an intense and daring stance that requires nothing short of extraordinary strength and mastery! Drawing inspiration from the indomitable spirit of Baki, the legendary manga grappler and anime fighter, this pose is a testament to mental resilience and physical power.

Those who dare to master it know it’s not for the faint-hearted.

A favorite among fitness fanatics and training gurus, the pose pushes boundaries, shattering limits and elevating one’s allure to new heights.

It’s no wonder it’s taken the world by storm, becoming the ultimate TikTok challenge that’s got everyone talking. Similar to the side crow pose, but one step further, it’s about balancing all your weight on only one supporting arm.

How To

Want to try this crazy pose? Achieving the balance of strength that this impossible pose requires takes a lot of practice and a touch of sheer madness. In this section, we’ll clue you in on the challenge that it is to master the pose, so that you can showcase your freakish feats of fitness.

Don’t worry though, with enough persistence and peril, we’re sure you’ll nail it.

Are you ready? Here’s the process:

Put both hands on the floor: Start by placing your hands on the ground with your palms facing down. Ensure your arms are spaghetti-straight and your shoulders are directly above your wrists. Are you pondering the peril yet?

hanma how to do
Drawings by Jacob
Drawings by Jacob
baki pose hanma how to do
Drawings by Jacob

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.

baki pose hanma how to do
Drawings by Jacob
baki pose hanma how to do
Drawings by Jacob

Go with a combo of upper body and legs: As you rocket your legs and hips skyward, enlist your upper body to join the madness. This will help you to teeter on the brink of disaster and hold on for dear life. One slip and it’s splat city.

  • 90° of sheer lunacy: Once you’re pensively perched in place, try to contort into a 90° angle of lunacy with the floor and your lower half. Balancing on the edge of reason, this pose might have you questioning your very grasp on sanity.
  • Are you perplexed yet? This pose was made for madness! With enough trial and terror, you’ll be holding this pose like a pro in no time. Or will you? The possibilities of failed attempts await.

Benefits

The pose offers significant benefits for posture, both standing and sitting. By bending the body and increasing muscle strength, it primarily targets the back and neck muscles.

As beginners embark on this challenging pose, courage and determination are essential. With a newfound sense of trust, anybody who practices the pose will be motivated to make continuous progress in their fitness journey.

Are there Variations?

There are various poses related to the original pose, each with its own unique twist. While some people mistakenly associate the Baki pose with a variation of push-ups, it’s essential to clarify that it’s not the case.


The pose stands distinct from other exercises, offering a unique challenge and benefits for those who attempt to master it.

Is it Possible to do The Baki’s Hanma Pose?

While achieving a physique like Hanma Baki’s pose is possible, it would require extreme dedication and effort. To reach such a level of fitness, you must follow a rigorous workout routine and consume an immense amount of protein.


However, it’s essential to remember that a realistic and balanced approach to fitness and nutrition is crucial for overall health.

What is Baki Pose Training?

Baki Pose training is a workout regimen inspired by Baki Hanma, the protagonist from the anime and manga series, who is a grappler and essentially an MMA fighter renowned for his exceptional strength and fighting prowess.

As a grappler or MMA fighter, Baki Pose’s training program focuses on enhancing both strength and endurance.

The routine typically begins with exercises like bench presses and deadlifts after warming up, followed by more intricate movements with lighter weights.


This comprehensive approach emulates Baki’s grappling expertise, offering aspiring fighters a well-rounded and challenging workout.

Mastering the Baki Pose: Progression, Techniques, and Tips

If you want to conquer the legendary pose, you’re in for a wild ride! This physically demanding pose will put your back, core, deltoids, pectorals, biceps, and brachioradialis muscles to the ultimate test. But don’t worry, with dedication and the correct progression, you’ll be flexing like Baki in no time.

Are you feeling like a superhero yet? Good, because next, you’ll move onto planche lean push-ups. You’re going to be unstoppable!

But wait! Before you dive into the pose, let’s talk technique. You’ll want to grab a small stool or stack of books to give yourself some extra support while practicing. Trust us, it’ll make all the difference.

Now, it’s time for the main event: the Baki pose. Prepare yourself to lift your body with one hand while balancing on the other hand and both feet.

Sounds like a piece of cake, right?

Well, it’s anything but! Your main focus should be on balance and stability to avoid any injuries that might set you back. You’ll need patience, persistence, and a whole lot of practice to get this pose right.

Why we Love Baki Pose!

Remember, the pose is a favorite among grapplers for a reason—it’s an incredible display of strength, balance and flexibility.

By working towards mastering this pose, you’re not only building impressive physical prowess but also enhancing your overall balance and stability.


Baki Pose teaches you to create connections between your mind and your body – arms, legs, abdominals and all – and above all else, to place place trust in yourself.

It challenges you to hold it all together in the body while simultaneously letting go in the mind! It’s the ultimate display of confidence and strength!