How to Get Ready Physically for the Yatra of Kailash Mansarovar

For the Kailash Yatra it is very important to prepare physically and Mentally.There are some obstacles during Kailash Mansarovar but it is more worth it at the end of the Trek.In this Blog we will teach you How to prepare for the Kailash Mansarovar and make the trip more fun and memorable for the life time.

Kailash Mansarovar is located in the Himalayan region of Tibet. It offers the breath taking of the peak and Mount Kailash itself has a religious sentiments and beliefs.

People from different parts of the world visit Kailash Mansarovar every year. People from different religion embark the Kailash Mansarovar yatra which is one the best pilgrimage of the world.

The kailash Mansarovar Yatra is one of the best experiences for the Visitor as you will get to see the stunning views, full of adventure and it has placed spiritual values in Hindu Culture as well.

It is one of toughest Trek where you need to physically and mentally fit and the journey is not like any other spiritual detour but it is more challenging Because of the high altitude and climatic conditions.

Kailash Yatra is more challenging for the beginner but even for the experience trekkers it can be challenging but it is more worth it at the end of the trek. But where does one start their preparations?

Here are some important tips and how to prepare physically and Mentally for Kailash Mansarovar Yatra which can make your journey more adventurous and fun.

Why Physical Fitness is more important for Kailash Mansarovar  yatra?

It is very important to know what to expect on the trail before the preparation of Kailash Mansarovar Yatra and why the preparation is very much crucial for the routes. Kailash Mansarovar Yatra is located the elevataion of 5000 metrers making it tough for the trekkers as there will be lack of oxygen because of the high altitude therefore it is very much important to prepare before the Mansarovar Yatra begins.

Because of such High altitude some of the trekkers feel AMS i.e. Altitude Sickness. Symptoms like nausea; vomiting and loss of appetite .As result trekkers have high stress on their cardiovascular system.

In such high altitude there will be freezing cold almost every year which itself is challenging for the trekkers which can cause frost bite and hypothermia because of the freezing cold.

Kailash Mansarovar Yatra is more challenging because we need to cross through the rugged terrains, rocky paths, and steep ascents so for this you need to physically fit and Mentally strong.

Evaluating your present Level of Physical Fitness

It is very important to understand your physical fitness for Kailash Mansarovar  Yatra so that we can prepare accordingly.

To do this, you must take the actions indicated below.

• Walk 5 to 10kilometre daily and do Hiking so that you can increase your stamina
• Jogging, cycling and walking will be the best for your body so maintain steady pace and increase the pace slowly.
• Evaluate your core strength as well as weakness and improve your weakness. Try to touch your toes without bending your legs. It helps a lot for the Hiking.
• Do medical checkup and make sure you are physically fit for the trekking. As you need to hike at such high altitude make sure you don’t have any preexisting condition like Asthma, diabetes and heart issues.

Kailash Mansarovar Yatra Physical Preparation

As Kailash Mansarovar Yatra is one of the best trekking route which offers breath taking views of the Himalaya apart from that it offers Rakshastal Lakes and Tibetan plateaus so this trek is full of adventure and challenging as well. As it lies at the high altitude of 6638metres so for this we need at least 3 month of proper preparation so you can improve your fitness level without getting experiencing pain.

Cardiovascular Endurance

If you trekking on high altitude it is very important to focus on cardiovascular endurance because in such high altitude your heart and lungs can be harsh because of low oxygen level.

Therefore to improve cardiovascular system it is important to perform activities like jogging, walking, swimming, running so this activities can make your lungs strong and healthy heart as a result you can have smooth trekking experience.

Walking 15 to 20 minute can improve cardiovascular endurance so if you keep on steady pace and change gradually it will help a lot during the trekking.

Short hiking nearby your area and use of stairs is the best option to improve the cardiovascular endurance which can make Kailash Mansarovar more adventure and easier.

Strength Training

During Kailash Mansarovar Yatra you need to walk at least 8 to 10hours daily which can be tough as well as challenging because you need to walk through such tough and rough terrain which can soar your muscles completely. Therefor it is crucial to build your muscular stamina and makes your legs strong so for this you need to perform physical activities.

Squats, pushup, lunges and heavy lifting will be the best exercise to strength your muscles which is ideal for the body before hiking. As there will be lots of walking during kailash mansarovar the best practice is to walk along with the backpack or hiking nearby and increase the pace steadily.

Flexibility and balance

Flexibility and balance is the one of the important factor for the trekking which decides your stamina and strength during the trek. As we need to walk through rough terrain on extreme condition so it plays a vital role for the safer and convenient trekking.

It even helps in maintaining stability even on rough terrain and prevents you from injuries on even in rough and slippery condition. So to keep your body in balance yoga and stretching will be the best form of exercise.

Trikonasana and Tadasana are two best yoga postures which helps your body to be more flexible and stretching will help to reduce the stress that has built up in your calves and hamstrings during the trek.

Training for Acclimatization

Kailash Mansarovar is one of the most challenging treks in the world which needs strong mindset and good level of physical fitness or experience to trek in such high altitude. As it lies on such high elevation altitude sickness is one of the biggest challenges for the trekkers. On such high altitude there will be lack of oxygen which added even more challenges for the trekkers.

Therefor it is very vital to take all precautionary measures and take acclimatization training before the journey so that your trek will be safe and memorable till lifetime. Apart from that the trekkers has to cover limited altitude on single day so that your body can adopt the condition slowly.

Getting Ready Mentally for the Kailash Mansarovar Yatra

Mental strength is one of the important aspects for Kailash Mansarovar yatra as well as for any other trekking routes. If you are not mentally fit you have to face many challenges during the trek and your trek may not be worthy at the end. Apart from physical fitness, mental fitness is one of the important aspects for the trekking. If you are mentally strong even on such rough terrain routes you can adjust the situation easily which helps in the trekking and will be more fun at the end of the trek.

Breathing Techniques

Kailash Mansarovar Yatra is located at the elevation of 4,590metre i.e. 15,060 feet making it tough for the trekkers so on such high elevation the air is very thin so to tackle  such condition it is important to breath efficiently. Therefore in such low oxygen environment it is important to learn different adequate breathing abilities.

Kapalabhati and Anulom Vilom Pranayama is the best yoga exercise that helps to clean your lungs and improve oxygen efficiency so if you keep on doing this before the trek at least 2 weeks before the Kailash Mansarovar Yatra your journey will be safer and even on thin air environment you don’t have to face any challenges.

Meditation

The entire routine of Kailash Mansarovar Yatra is very hectic and painful because you need to walk through a rough terrain everyday which create soreness and pain in the body however at the end of the trek it will be more worthy and fun.

Because of the hectic routine the travellers sometime lost their focus and have extreme stress because of the tough climate and walking 8 hours every day therefore mental resilience is very important in such condition. So meditation is one of the best ways to get rid of stress and build focus. Meditation is one of the important factors that make you mentally strong which is ideal for the trekking. If you are mentally strong you can overcome any situation easily.

Dietary considerations

Proper nutrition is very important for the body to keep you physically and mentally strong. If your diet is not correct you will not be physically fit as a result you cannot complete the trek because if you are not physically fit you cannot walk 9 hours every day and cant face obstacles during the trek.

The trekkers will get tired quickly as you need to walk through rough terrain and low thin air environment. Proper diet will make give you more physical strength and stamina which makes treks even more worthy and adventurous.

So before the trek your bodies need lots of nutrition to keep you physically and mentally strong. So add food which is rich in protein like eggs, fish, cheese, and tofu which helps to boost muscle recovery.

Protein Bar, quinoa, brown rice are the best food to improve your stamina.so as they all are healthy fats it helps a lot in physical preparations.

Have enough fruits and vegetable as they are very rich in antioxidants it can help to combat the stress even on such high altitude.

During Kailash Mansarovar  yatra it is very important to drink plenty of water at least 3 liter of water every day and have energy drink as well as you need to walk 8 hours every day so to prevent altitude sickness if you drink adequate mount of water it helps in altitude sickness as well. Adding electrolyte supplements will boost your energy however coffee and alcohol is not recommended during the trek as it dehydrates the body.

Always carry Healthy protein Bar, Almonds, walnuts; cashews as it boost stamina which helps a lot during the trek.

Essential Gear and Clothing

Proper Gear and clothing can make a huge difference in trekking. If the gear goes right you can have ultimate a good trekking experience therefore it is important to pack the right gear properly.
As Kailash Mansarovar Yatra is a life time experience and most challenging trek it is important to have high quality gear and clothing .Need to walk through slippery and rough terrain so have a sturdy hiking boots with a good grip.

As the climate is freezing cold in such high elevation make sure you have a shell jacket with waterproof outer layer. Add extra spacious backup to carry water bottle, wallet, camera, cash, and documents. Along with this add sunglass, warm hat and sunscreen cream to tackle with the situation around.

Tips for Successful Kailash Mansarovar Yatra

• To reach high level of fitness make sure you prepare 3 months before the trek started so that you can achieve the goal slowly and steadily
• Stop you  work out regime 2 to 3 days before so that your body can recover on time
• Check your physical fitness level and use the official fitness application to measure the fitness level
• Carry essential gear required for the trekking and don’t make your backpack heavy
• Get comprehensive travel insurance for kailash mansarovar yatra so that you can get compensated if anything occurs during the trek
• Make sure your Kailash Mansarovar Yatra schedule includes adequate days for acclimatization