Yoga Trip in Nepal with Yoga Trekking and Monastery Retreat

Day 03 Pokhara, altitude 820 meters, bus 7:00 hours travel time

Today is the time! Early in the morning after breakfast, take a bus or jeep, together with the porters and guides, from the hotel to Pokhara, the starting point of our yoga trek. The bus ride alone is already an adventure in itself. There is definitely a lot to see!

This night we spend in the beautiful Pokhara. The small town has a lot to offer. You can use the afternoon and evening to explore the old town. If you feel like it, you can also simply relax in a hammock and let the sun shine in your face. Of course, we also offer a yoga lesson in the afternoon.

One night in a hotel, overnight stay with breakfast (breakfast), 2-3 stars

Day 04 Pothana, altitude 1,900 meters, trekking 5:00 hours walking time

In the morning, the first day of trekking begins with a 60-minute drive to Kande, to the starting point of the trekking tour. This is where the hike to Pothana begins. The beginning of the Mardi Himal Trek we share with the hikers who go to Annapurna Base Camp. Upon arrival in Pothana we close the first day of trekking with a soothing yoga session.

One night in the lodge/teahouse, full board (VP)

Day 05 Forest Camp, altitude 2,500 meters, trekking 5:00 hours walking time

Before we start today’s trek, we first go to the mat: A holistic yoga class with the practice of Asana, Pranayama and Meditation lets us start the day consciously.

Today’s stage leads first through beautiful Rhododendron Forest to Deurali (2,150m).
Deurali is a small settlement of tea houses with great views of the Annapurna massif in the Himalayas. Here the path separates from the route of the Annapurna Base Camp and it becomes quieter. We continue through dense forest to the Forest Camp, where we will have a nice spot for our yoga practice.

One night in the lodge/teahouse, full board (VP)

Day 06 Low Camp, altitude 3,000 meters, trekking 3:00 hours walking time

Slowly we begin to get used to the daily routine of yoga, hiking and yoga and feel how the daily yoga practice, the movement in the fresh air, the healthy food and the grandiose nature show their effects. Today’s stage leads through dense forest with orchids, mosses, tree ferns and lichens.
As the altitude increases, you will notice that your steps slowly become heavier. So when your walking speed decreases, that’s normal.

One night in the lodge/teahouse, full board (VP)

Day 07 High Camp, altitude 3,580 meters, trekking 4:00 hours walking time

After a short but steep ascent, the tree line is reached and you have a clear view of the mountains in front of you: Mardi Himal (5,587m), Machapuchare (6,993m), Annapurna South (7,219m) and Hiunchuli (6,441m).
The afternoon is used for an extensive yoga workshop.

One night in the lodge/teahouse, full board (VP)

Day 08 Daily Stage Mardi Himal Base Camp Altitude 4,440 meters, back to High Camp, Trekking 7 Hours

Today, the 4000-meter mark is broken! The ascent to the Mardi Himal Base Camp is more demanding and longer than the previous stages. The paths are not so well developed and partly quite steep. However, with a reasonably good level of fitness and a little caution, this is manageable.
We postpone our morning yoga lesson in favor of an early start to View Point so that we can marvel at the sunrise over the Himalayan mountains. It is worth looking into the night sky on the way, in good weather and clear visibility. The starry sky is gigantic.
You can decide on the spot whether you want to go further up or whether you’d rather take a yoga lesson here. The ascent to Upper View Point takes about 3 hours and the way back to mardi Himal base camp about 2 more hours.

Whether you were at View Point or Mardi Himal Base Camp, a warm oven and hot tea and yoga are waiting for you at High Camp.

One night in the lodge/teahouse, full board (VP)

Day 09 Siding, altitude 1,900 meters, trekking 7:00 hours walking time

In order not to go back the same way, we make a small “slingshot” over the village of Sidin. Siding is a traditional Gurung village that is rarely visited by tourists. In the afternoon there is enough time to look around or to take a tour of the village. Of course, today is again framed by two yoga lessons.

One night in the lodge/teahouse, full board (VP)

Day 10 Lwang, altitude 1,550 meters, trekking 5:00 hours walking time

A beautiful path over the small connecting paths of the local villages leads over fields and rice terraces to the Gurung village of Lwang.

One night in the lodge/teahouse, full board (VP)

Day 11 Pokhara, altitude 820 meters, trekking 2:00 hours walking time

Our last yoga lesson during the trekking tour. A short stage leads to Khora Muk. Here the car waits and brings us back to Pokhara. The journey takes about an hour.

The afternoon is free. After the seven-day trek, the return to civilization is really fun! Enjoy this feeling. How about a nice massage?

One night in a hotel, overnight stay with breakfast (breakfast), 2-3 stars

Day 12 Tag in Pokhara

We enjoy the day in Pokhara which we can spend according to our own desires.

Day 13 Neydo Tashi Choeling Monastery, bus 7:00 hours drive

In the morning we take the private vehicle to our monastery, 22 km outside Kathmandu. In the evening we start with our retreat program.

One night in retreat, overnight stay with full board (VP)

Day 14 -Day 15 Yoga Retreat at the Buddhist Neydo Tashi Choeling Monastery

Every day we will have a structured process consisting of two yoga lessons, yoga theory lessons, meditation, as well as three healthy and delicious meals. In between we have time to welcome the monastery atmosphere in us, relax or take smaller walks.

2 nights in retreat, overnight stay with full board (VP)

Day 16 Day of departure

It’s time to say goodbye to Nepal. A transfer takes us to the airport (2 hours)

Travel time

The best travel times for Nepal are the months from March to June and from September to November. During this time, the weather is usually dry and mild. The most beautiful is in autumn after the monsoon, as the air is particularly clear during this time. This is especially important if you not only want to hike, but also take impressive photos. Even in winter, the sky is often bright blue, but since the temperatures at this time of year are often below freezing and many passes are closed, only very experienced travelers should explore the country. The monsoon season in summer is rather unsuitable for trekking due to the heat and humidity.

Hygiene and health

As in most Asian countries, Nepal is not expected to have a European standard of cleanliness. You should therefore follow the usual precautions and only eat thoroughly cooked food. You should avoid raw fruit and wash your hands as thoroughly as possible before eating to reduce the risk of transmission. Water should always be boiled not only for drinking, but also for brushing your teeth, otherwise you can become infected with worms and various intestinal diseases. Vaccinations are not mandatory for Nepal, but can be meaningful individually. It is best to get advice from your doctor before travelling.

Accommodation

During the trek

Even away from the capital, the network of paths in Nepal is very well developed. At regular intervals, tea houses can be found along these paths, often with attached accommodation. So you don’t necessarily have to spend the night in the wild while trekking. Since the rooms are usually not heated and bed linen is usually not provided, a sleeping bag is necessary even if you want to be accommodated exclusively in tea houses. However, hotels or guest houses in the true sense of the term are rarely found. Camping, on the other hand, is possible almost all over the country and is subject to hardly any restrictions.

During the trek you usually sleep in typical lodges, also called Guesthouse or Teehouse. Lodges are comparable in function to mountain huts in the Alps. Many suppliers often speak of “strictly tested” or of “high quality standards”. Let us not fool ourselves. Lodges are simple accommodations run by their Nepalese families. Many of them are really cute, others have an unbeatable view or perhaps cook a good dal bhat.
They all have one thing in common: a lodge offers you a good place to eat and sleep.

Lodges are very simple and their construction is mostly similar. There is always a large food/common room, in the middle of which there is usually an oven. In the colder regions, of course, the most popular places are those around this oven. In these colorful oven rounds, consisting of Nepalis and trekkers from all over the world, you can make many contacts. Lodges have their very own and really interesting atmosphere

The individual rooms are always adjacent to this common room. The rooms are almost always furnished the same. The facility consists of two beds. In the easily accessible or lower regions there is usually also light in the room. A private bathroom or shower in the room are rather rare, or only available in the main trekking areas such as in the Annapurna region from time to time.

Basically, it can be said that the higher or further away, the easier the accommodation and for the overnight stay in a lodge a sleeping bag is recommended everywhere.

In Kathmandu

In Kathmandu we stay in the quiet Rajra Hotel.

During the Monastery Retreats

For three days we stay at The Neydo Tashi Choeling Monastery Guest House.

Meals

During the trek you usually eat in the lodges. There is very simple but really good food. Some lodges have a reputation for certain things that are cooked particularly well there. Just ask our guides if you have an appetite for certain things.

Much is cooked with rice, pasta and potatoes. Most of the time there is everything that your own vegetable garden gives.

For allergy sufferers, eating during the trek is a real cure!

• Staples simply cooked well.
• Gluten, giadin, lactose poor or free food

Ps.
If you are allergic, you know best what is good for you. If in doubt, you must of course ask before eating or inform your cook at tent camps.
People who suffer from lactose or gluten intolerances always report positively about the food and their tolerance during the trek.

During our monastery retreat there are healthy vegetarian Nepalese meals.

Responsible trekking

Even in areas that are off the beaten track, pollution is now a major problem. Therefore, make sure to pack your garbage again after a rest and take it with you. Along all routes, there are always opportunities to dispose of waste of all kinds. However, you should avoid disposable packaging if possible, as the country is overwhelmed with the amount of waste generated. In addition, you should only explore Nepal with all the necessary permits and officially licensed guides, as the proceeds directly benefit the preservation of the national parks and the necessary infrastructure.

Equipment and supplies

The equipment you need depends, of course, on the travel time and the area you want to explore. The most important thing is good and suitable footwear as well as clothing adapted to the climate in sufficient numbers. A sturdy and spacious backpack and a warm sleeping bag are also included in the basic equipment. In Kathmandu, however, you can still make additional purchases without any problems, as many shops specialize in trekking travelers. You can also buy everyday items such as soap and toilet paper as well as food on site. Only on more remote routes can it be useful to take larger supplies with you.

Travel pharmacy

On the other hand, a good travel pharmacy is indispensable, which you should have with you at the time of your arrival. In any case, it includes:

• Disinfectant
• Bandages
• Insect repellent
• Sunscreen
• Cold sea
• Painkillers
• Broadband antibiotics
• Means against diarrhea
• Water disinfection tablets

Your doctor can also give you other recommendations that are tailored to your personal constitution and medical history.

Your day backpack

In a typical day pack there are usually the following things:

• Drinking bottle(s)
• Handkerchiefs (toilet)
• Camera
• Load of biscuits for the little hunger
• A fleece in case it gets cold
• If rain is to be expected, a light rain jacket
• Small first aid

Always carry along:

• Your passport

Trekking equipment up to 3,500 meters

• (*) Backpack (day backpack)
• (*) Shirts
• Underpants
• (*) Two outdoor pants
• (*) Shorts
• Two to three pairs of trekking socks
• (*) Lightweight fleece jacket
• (*) Thick fleece jacket
• (*) Rain-repellent jacket with hood
• Solid pair of trekking shoes
• (*) A pair of flip-flops / bath flaps
• (*) Umbrella cap (Cappy) recommended
• Towel
• (*) Telescopic poles (who likes it)
• Body care/culture bag
• Lip care pencil
• Sunscreen Factor 50
• Sunglasses
• Detergent in the tube
• LED headlamp
• Reserve batteries
• Alu or plastic drinking bottle (can also be used as a hot water bottle at night)
• Sleeping bag comfort area at +-0 zero degrees and lodgetrekk
• Isomatte (only for tent trek)
• 2 meters cord + 6 clothespins
• Sufficient speed handkerchiefs (toilet)
• Plastic bags for order in the backpack (dirty laundry)
• Plastic bag with Zipplock (resealable)
• Who likes to drink his own tea, tea bags
• Pharmacy

(*) Can be purchased anywhere well in Nepal.

Don’t skimp on socks
Fluffy and suitable trekking socks are a very important piece of equipment. In most cases, the wrong socks are to blame for blisters and sore feet.
Multifunctional underwear (MFW):
MFW has the advantage that it dries very quickly and wicks away moisture well.
It also has a small pack size. You can wash them out after the trek and wear them again the next day.
Disadvantage:
MFW is expensive and if you don’t have any, normal T-shirts and U-pants will suffice. Just take a few more with you.

Don’t save at the sleeping bag!
If you sleep well at night, you have something from the next day!

Tip

Very useful is a multifunctional towel.

Trekking equipment up to 5,500 meters

Based on trekking up to 3,500 meters

• Long underpants
• (*) Warm hat
• (*) Scarf
• (*) Gloves
• Sunglasses sideways opaque (snow blindness)
• Sleeping bag comfort area at -10 degrees Lodgetrekk and at least -15 degrees at tent trek
• Pharmacy incl. Ams

(*) Can be purchased anywhere well in Nepal.

Recommended vaccinations

A trip to Nepal does not require any special vaccinations. However, you should consult your GP in good time (as with any holiday) about three months in advance, unless you are sure about the condition of your vaccination protection.

The following standard vaccinations should be available:

• Diphtheria
• Hepatitis A
• hepatitis B only risk groups or long-term travellers.
• Polio
• Tetanus

The trekking pharmacy

There are no pharmacies on the trek or in the hinterland.
Most of the time you take everything with you for free. But – if something happens, you’ll be glad to have a good pharmacy with you.
Our mountain guides are equipped with the most important things. But you shouldn’t experiment with your own health.

It’s enough for someone from your group to take over this job. Not everyone needs the complete list.

Our recommendation:

• Painkiller
  Ibuprofen 600 mg. No blood thinners like aspirin. In case of injuries, the bleeding stops worse! Furthermore, ibuprofen also has an anti-inflammatory effect.
• Imodium/coal tablets
• Sore throat tablets
• Remedy for abdominal pain/nausea
• Sports algae such as Diclofenac, MobilatGel etc. (high doses)
• Antibiotics (helpful but not a must)
  -Amoxicillin 1000 mg for tonsillitis, lung infections, sore throats or severe colds
  -Metronidazole for margs/intestinal tract, amoebic dysentery, extreme diarrhea
  -Ciprofloxacin as a broad-spectrum antibiotic for all other inflammations.
• Disinfectant or iodine ointment
• Dressings, staples, bubble patches
• Association scissors
• Sterile disposable gloves
• First aid blanket (silver foil)

Some of these medications are prescription-only and only taken as directed by the doctor. It is essential that you consult your GP beforehand about the areas of application and dosage of the individual medications.
He will explain to you exactly what you need to bear in mind when administering the medication.

Acute Mountain Sickness, altitude sickness

“AAcute Mountain Sickness” does not have to be sick.

As the altitude increases, the air pressure decreases and thus also the oxygen content per cubic meter of air. At an altitude of 5,000 metres, there is only half as much oxygen in the air as at sea level.

The most important zones are:

• 0 -3,000 meters: Generally problem-free zone.
• 3,000 – 5,100 meters: Altitude problems may occur, complete acclimatization possible.
• 5,100 – 7500 meters: Only incomplete acclimatization possible. Continued decline in forces.
• over 7,500 meters: Death zone. The body consumes itself. Only short stay possible.

AMS is often the result of carelessness and misbehavior. Every body can get used to very high altitudes. You just have to give him enough time and rest.

What is AMS

Customer Hospital posted this notice near Namche Bazaar.

Acute Mountain Sickness occurs as a result of poor acclimatization of the body to the height. It can no longer absorb enough oxygen from the air and be fed to the organism.

AMS can occur at altitudes above 3,000 meters. Most often, the condition deteriorates overnight while sleeping and the following day the typical symptoms occur:

exhaustion, severe headache in the neck area, dizziness, hallucinations, lack of sleep and appetite, vomiting, dry cough with ejection, blue lips, discolored nail beds

Ignoring the symptoms can be life-threatening.

Possible consequences:

• HAPE
  Occurrence: 1-3%
  High altitude pulmonary edema. Water accumulation in the lungs. Water is pressed into the lungs by high blood pressure.
• HACE
  Occurrence: 1%
  High altitude cerebral edema. Swelling of brain mass due to accumulation of fluid and dead brain cells. Rather rare. At altitudes above 3,500 meters possible, usually only from 5,000 meters.

How do I recognize AMS?

Differentiating the onset of AMS is not easy.
There is no point in panicking at every sign of a headache or loss of appetite.
Nor is there any point in constantly trekking with fear of AMS.

• 80 percent of all climbers complain of headaches from time to time.
• It is normal to feel exhausted or uncomfortable in the stomach after a hard day with many ascents and descents.
• It can always happen that the stomach rebels due to unusual eating and drinking behavior.
• It is also normal that your performance decreases with increasing height, your resting pulse rises and you breathe much faster than on a beach holiday.

All of this is normal.
But you feel good in all of this and you can get going again the next morning at the latest.

AMS is best noticed, as you know yourself best. You should not hide it if your well-being deteriorates permanently over two days.

False greed according to the motto: “I’m fit, this will happen again” can end in life-threatening. Share your problems and talk about them with the group and the guide.

How do I avoid AMS?

There are a few simple rules.

• Do not ascend too fast (max. 300-500 meters per day).
• Avoid overexertion. Slow, slow is the trick
• Every 1,000 meters of altitude an additional rest day.
• Always drink a lot (no alcohol).
• Any serious disturbance is AMS unless something else has been clearly identified.
• Only continue to rise symptom-free.

Our tours are planned strictly according to these criteria.
Our mountain guides are trained to recognize and deal with AMS.

What to do at AMS?

There is only one answer

• Descend

Immediately descend to the altitude where the patient was last well.
The symptoms will subside immediately. Overnight at this altitude and try the ascent slowly after a day or two (if the sufferer feels thereafter).

The continuation of the ascent usually leads to the worsening of the condition at the latest at the next overnight stay.

Diamox as a prophylaxis ?

Diamox (acetazolamide) reduces the internal pressure of the vessel, e.g. for treatment with too high internal pressure. The opinions of the world of specialists and doctors are sometimes different. While in the USA all doctors prescribe Diamox prophylactically during high mountain tours, in Europe this is dispensed with. There are long-term studies conducted in the Everest region in 2008. In short, Diamox helps to adjust to height. So far, I think everyone agrees.

Our experience and recommendation with Diamox is as follows:

• If no altitude sickness is known so far, do not take Diamox to get to know your own limits.
• If altitude sickness has occurred earlier, take acetazolamide from 500 meters below the last occurrence. 250mg in the morning and at noon.
• Drink a lot

When compromising your travel pharmacy, please contact your GP for this article.

How many rupes?

With the credit card you can pay very well in Kathmandu and Pokhara.

• The official means of payment in Nepal is the Nepalese Rupee (NPR).
• In recent years, the rule of thumb 100 NRP has been around 1 euro.
• You can find the current conversion rate here

What do I take with me ?

Our recommendation is as follows:

• Your debit card with secret number
• A credit card
• A little euro cash in case of need (250.00 Euro)

Get money

Tip: Nabil-Bank (green-white logo) – withdrawal up to 30,000,00 rupies possible!

In big cities like Kathmandu, you get money everywhere with your debit card + secret number (as in Germany). It should be noted that many banks only allow withdrawals every 24h to 100.00 euros. This is not enough for the holiday fund. One exception is Nabil Bank, which allows withdrawals of up to just under 300.00 euros.
The exchange rates at ATM machines are generally good and updated daily. Lift off “sufficient” than several times little. In most cases, the banks charge you a minimum fee per withdrawal. This is around 5.00 euros.
You can tell whether the ATM will give you money with your EC card by the MAESTRO sticker on it.

If you have a credit card such as Mastercard, Visa etc. with secret number, you can also use it for cash withdrawals at the ATM. About the fees for cash withdrawals with an EC or credit card, ask a banker of your trust beforehand ?

Euro cash can always be exchanged at various exchange offices. Again, the fee is usually higher than for the ATM with debit card. You can compare when you’re there.

Note on credit and debit cards

In any case, we recommend that you check with your bank before leaving if your card is activated abroad (not Europe) and what the limit for cash withdrawals is.

Take money back with you

Exporting NPR is not permitted.
In addition, no bank in Germany will exchange it back to you.
Either spend it all in Nepal or exchange it back into euros in Nepal.

Money trekking

In the hinterland there is hardly any possibility to get fresh money. You should take enough money with you in advance, e.g. from Kathmandu. Cash like euros can also be exchanged in the mountains, but the price is usually not so sparkling.

Our experience is that you spend almost no money on the trek. Our tours are incl. three meals a day + overnight free. All you need is money for:

• Coke, water, fanta, etc.
• Candy
• Possibly a small errand (stamps and the like)

As a guideline, you can say that 15,00 to 20,00 Euro per day and nose are enough on our tours. If there is something left afterwards, it can be spent wonderfully in e.g. in Kathmandu or Pokhara.

You should also take a reserve as emergency money in euros.

Negotiate

When shopping in Nepal, it should always be well negotiated beforehand.

As in almost all countries, prices in Nepal are not fixed.
It is advisable never to accept the first price. The exception is: supermarkets, restaurants and everything official.

With all other offers you should always negotiate.

Nepal is a country of extremes

Every trip in Nepal is a little adventure. For this reason, we are making some demands on you. Please read the following text first.

Tourprograms

Due to adverse circumstances – e.g. closures of sightseeing objects, holidays, bad weather, the health of the participants or unfavourable conditions during trekking, etc., route changes, program changes or delays may occur.

Of course, we and your tour guide will always strive to reach all program items to your full satisfaction. However, we cannot guarantee that our tenders will be adhered to accurately. We ask for your understanding.

Construction

In Kathmandu, especially in the district of Thamel, construction is always underway. Construction site noise and disturbances in the cityscape are the order of the day. Since the local planning is quite spontaneous, we cannot guarantee that the hotels we have booked will not be affected.

Please inform yourself about your destination and what to expect on the spot before travelling.

Beim Trekking

Trekking in Nepal should always require a certain physical fitness and a good state of health. We also expect:

• Independent and self-responsible action even in extreme situations.
• Comradely behaviour.
• Tolerance and helpfulness towards the group and the Nepalese team.

You should be able to walk independently and safely over difficult terrain, e.g. boulders, moraine debris, glaciers covered with debris and ice, even in bad weather.

In addition, the tour guide is authorized to send participants back if their behaviour threatens the community or even the company itself or if they are not able to cope with the demands psychologically or physically.