This pose is one of my favorites to open the chest and shoulders. Try this pose when you carry a lot of tension in the front of the body or want to warm up for backbends. It will immediately relieve strain and your heart will feel awake. I like to do this pose after core work to release any of the abdominals I may have used.
When taking table pose, have feet hip distance apart. Have your hands behind you. Take table three times, each time with your fingers pointing a new direction- toward the feet, fingers turned out, fingers turned behind you. Each way will open a new part of the chest and shoulders. You may also find one way feels much better on your wrists. Lift your torso away from the floor and stretch your hips toward the front of your mat. Allow your back to get some length. Feel free to keep your head lifted, gazing at the navel. If you have no cervical spine (neck) issues, allow your head to release and look behind you. To come down, I like to reach my hips toward my heels and lift my heart up. This gives just a little extra stretch to the heads of the shoulders. Come down rest a few breaths and come up again and again. Breathe and enjoy.