How long should I invert? In what angle should I invert? These are probably the most obvious and the most practical and important questions. Answers to both these questions are inter-related, and hence I will deal with them together.
To start with, beginners should invert at slight angles, and only for short durations. For example, start with mild angles of 20-30 degrees for the first few weeks, for 10-20 minutes once or twice a day. Stick to this until you are comfortable with the operation of the table, and feel totally at ease while inverted. Even while inverting at 20-30 degrees, the benefits of inversion start taking effect. The body experiences mild stretching, circulation is stimulated, and oxygen flow to the head improves.
Once you get comfortable with the beginner’s position, and are ready to move beyond it, you may want to proceed by increasing the angle to 45 degrees, and then to 60 degrees. Remember that the shallower the angle of inversion, the longer you can remain inverted. So, as you start increasing your angle of inversion, reduce the time you remain inverted, and slowly increase this time, until you get comfortable at that angle for prolonged inversion. There is no set time limit, and the important thing is that you listen to your body, and not ignore any sign of discomfort.
60 degrees is the angle at which the body starts getting full benefits of inversion. The spine receives the traction it needs to decompress at this angle. In fact, 60 degrees is optimum for most people, and you might not really need to go beyond this.
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