It implies maximum surface contact between the two bones of that joint. Practicing yoga just two or three times a week can improve pain physical fitness and mood. Picture Yoga Anatomy Pilates Teacher Training Yoga Teacher Training Most of the weight bearing on the arms in yoga is done with the shoulders either in flexion in poses like Bakasana Crane Pose or Adho Mukha Vrksasana Handstand or in extension in Chaturanga Dandasana Four-Limbed Staff Pose Purvottanasana Upward Plank Pose or similar poses. Yoga Positions Joint Movements . In Adho Mukha Svanasana Downward-Facing Dog Vrksasana Tree Pose and Adho Mukha Vrksasana Handstand you need full shoulder flexion-180 degrees-and if you lack it these poses are much more challenging. One of the few poses with weight bearing on an abducted arm is Vasisthasana Side Plank Pose. In Hargroves book a centrated joint is one that is as close to centred as possible given the constraints of the pose or action. Bridge Pose for Knee Joints ...