With the table posture, just take your hands down to the mat and sit right now. Take your hands with the palms right into the floor, sometimes you find it easier by taking the fingers out versus right behind you. I'll take it the easiest way. Take your feet into the floor. You want to have a firm grip. And as you do this, you want to lift your hips up. Now one of the things you don't want to do is lean down into it. You want to put stress on your shoulders, you want to lift your hips up and just lay that head right back. And feel the chest open right up, walk the feet back in so a little bit closer to the knee, for the length of the knee, breathe in deep through your nose. Exhale, now quite commonly the shoulders will go up. You want to keep those shoulders down and lift that chin right up towards the ceiling, breathe in deep through your nose, and exhale. Another deep breath in, and exhale, and another deep breath in, and exhale. Keeping the shoulders back so they don't go up towards your ears, keeping your hips lifted so you don't put any stress on your lower back. Another deep breath in, and exhale. You feel the abdominal muscles engaging the thighs and the buttocks. And then lower yourself right now, touch the floor and shaker it out.