The Table is a very basic pose with lots of add ons but is a great one for making you aware of a straight back and building strength in the wrists. Kneel with your knees hip width apart an take your bottom as close to your heels as possible. With your head on your mat stretch your arms out in front and palms on the mat. This will give you an idea of the space you need. Now keep the hands and knees in place move forwards so that the wrist, elbow and shoulder are all in line. Check that the knees and hips are in line and the tops of the feet are as close to the floor as possible. You should not feel scrunched up the back need to be flat and your neck long keep facing towards mat.