The following poses are for everyone, no matter your weight, size, or ability, and all totals for amateur poses with overweight can be modified to meet your needs.
Whether you’ve got 20 pounds to lose or 200, there are plenty of poses you can do today to start reaping the physical and mental rewards of a regular yoga practice.

The word ‘Tada‘ means a mountain, that’s where the name comes from.
This is the starting position for all other asanas, involves major groups of muscles, and helps improve attention and concentration.
How to do the Mountain Pose?
1. Stand slightly apart with your heel and hang your arms next to the torso.

2. Gently lift and spread your toes and the balls of your feet, then lay them softly down on the floor.

3. Balance your body weight on your feet, lift your ankles and firm your thigh muscles while rotating them inwards.

4. When you breathe, lengthen your torso, and when you exhale, your shoulders fall away from your head.

The difference between cat and cow pose is the curve of your spine: it is concave during cow pose and convex during cat pose.
This amazing combination improves spine flexibility while giving your torso a good stretch.

How to do the Cat-Cow Pose?
1. Start with your hands on your hands and knees and knees under your hips, directly under your shoulders.

2. Inhaling, drop your stomach towards the mat. Slowly raise your neck and chin so that you gaze towards the ceiling, making sure that your neck does not stretch.

3. While exhaling, pull your belly button towards your spine and round your back towards the ceiling.

Bridge pose can be whatever you need to be energized, rejuvenated, or naturally relaxed!
How to do the Bridge Pose?
1. Lie on the floor, and if necessary, place a thickly folded blanket under the shoulders for the safety of the neck.

2. Bend your knees and set your feet on the floor, heels as close to the bones as possible.

3. Exhale and, while actively pressing your inner feet and hands on the floor, push your tailbone upwards towards the pubis, pressing the buttocks firmly (not rigid).

4. Keep your thighs and inner feet parallel. Hold the hands under your pelvis and help the arms stay on top of your shoulders.

5. Raise your chin slightly away from the sternum and, while tightening the shoulder blade against your back, press the top of the sternum towards the chin.

6. Release with one breath, slowly roll the spine down on the floor.

One of the most widely recognized yoga poses, Adho Mukha Svanasana, lastly, offers a rejuvenating vibe.
How to do Downward Facing Dog?
1. Come to the floor on your hands and knees. Set your knees straight, your hips, and your hands slightly ahead of your shoulders. Spread your palms, forefinger fingers parallel or slightly outward, and bend your toes.

2. Exhale and lift knees off the floor. At first, the knees slightly bent and the heel fell off the floor. Extend your tailbone from behind your pelvis and lightly press it towards the pubis.

3. Against this resistance, raise the sitting bones towards the ceiling, and place the inner legs upward from your inner ankles into the grooves.

4. With one breath out, push your top thighs backward and pull your heel toward the floor or down. Straighten your knees but make sure not to lock them. Strengthen the outer thighs and roll the upper thighs slightly inward.

5. Firm the outer arms and actively press the soles of the index finger into the floor. Raise these two points with your inner arms from the wrist to the top of the shoulders.

6. Tighten the blades against your back, then widen them and pull them towards the tailbone. Place the head between the upper arms; Do not hang it.

Cobra pose is one of the best poses to promote flexibility. Below you will find a slightly different description of how to perform this yoga pose.
How to do the Cobra Pose?
1. Lie prone on the floor. Bring your feet backward, soles of feet upward.

2. Place your hands under your shoulders on the floor. Keep the elbow back in your body.

3. On one inhalation, begin straightening the arms to lift the chest off the floor, only going to a height at which you can maintain.

4. Shoulder blade against firm back, side ribs puffing forward.

5. Lift through the top of the sternum but avoid pushing the front ribs, which only tightens the lower back.

6. Distribute the spine evenly throughout the spine.

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Author's Bio: 

☼ Student of yoga since childhood
☼ 500 Hour E-RYT with Yoga Alliance
☼ 950 Hour Therapeutic AYTTC under accreditation from International Association of Yoga Therapist (IAYT)
☼ Post-graduation in Yoga Philosophy