Located in the Trans Himalayan region of Tibet Autonomous region, Mount Kailash is a stunning spectacle as well as a peak that has high religious sentiments and beliefs attached to it.
Therefore, every year thousands of pilgrims from different religions and from all over the world embark on the Kailash Mansarovar Yatra which is regarded as one of the greatest pilgrimages of all times.
This journey turns out to be a once in a lifetime experience for most of the visitors as you will be treated to stunning views, pinch of adventures, and lots of spiritual value and pilgrimage activities.
However, this journey is not like any other spiritual detour, rather this is one filled with physical challenges. Given the climatic conditions and the high-altitude region which you need to explore, consider this one of the more challenging treks.
Therefore, proper and prior physical preparation is of utmost importance when it comes to Kailash Yatra, especially if you are a first timer or someone with none to very less prior trekking experience. But where does one start their preparations?
Worry not, in this blog we have got you covered. We have compiled some important tips on how to physically prepare for Kailash Mansarovar Yatra which can make your entire journey much easier.
Why Physical Fitness is Important for Kailash Mansarovar Yatra?
Before preparing for the Kailash Mansarovar Yatra, it is important that you know what awaits you at the trekking trail and also understand why is it so important to prepare in advance for the Kailash Mansarovar Yatra.
First and foremost, the Kailash Mansarovar Yatra will take you to high altitude area, usually crossing more than 5,000 meters which can be pretty challenging due to the lower levels of oxygen.
This can cause stress on your cardiovascular system and lead to various symptoms of altitude sickness on the Kailash Mansarovar Yatra, including nausea, vomiting, loss of appetite, and more.
Another challenge that you will face is the cold temperatures of this region, especially during the major pilgrimage season. This might cause issues like frost bite and hypothermia.
To add on to the list, the terrain of the Kailash Mansarovar Yatra is quite challenging too as you will have to cross through steep ascents and descents, rocky paths, and rugged terrains.
To tackle these challenges, proper physical preparation and fitness is necessary as it not only makes the trek easier to manage but also enhances your overall trekking experience.
Assessing Your Current Physical Fitness Level
One of the major parts of preparing for the Kailash Mansarovar Yatra is to assess your current level of physical fitness so that you can know how much work you really need to put in.
For doing so, you need to follow the steps listed below:
- Check your endurance by walking a set distance and monitoring your comfort level and the time taken to complete the distance. Are you comfortable walking 5–10 kilometers at a steady pace?
- Perform a cardio test by brisk walking, jogging, or cycling for 20–30 minutes. Can you maintain a steady pace without feeling out of breath? Can your heart handle moderate-intensity activities?
- Assess your core strength and flexibility. Can you touch your toes while keeping your legs straight? This measures hamstring flexibility, critical for trekking.
- A thorough check-up ensures you’re fit for high-altitude trekking, especially if you have pre-existing conditions like asthma, diabetes, or heart issues.
Physical Preparation for Kailash Mansarovar Yatra
Physical preparation for Kailash Mansarovar Yatra is a step-by-step process which needs to be started at least 3 months prior to the trek so that you can achieve a consistent fitness level without getting sore.
Cardiovascular Endurance
Your first focus should be to establish your cardiovascular endurance as trekking in high altitude areas can be quite harsh on your heart and lungs due to the limited availability of oxygen.
You need to have strong lungs and a healthy heart for a smooth trekking experience. To achieve that, you need to engage in cardiovascular activities such as jogging, running, swimming, cycling, or even long hours of walking.
The best way to achieve cardiovascular endurance is by starting with 15 to 20 minutes of cardio and then gradually increasing it to 30 minutes, 45 minutes, followed by one hour.
If you are someone living in urban areas and have access to local parks, make good use of them. If not, you can simply climb up and get down the stairs for your practice.
Strength Training
While on the Kailash Parikrama, you will be walking for long hours, that too on a rugged terrain while you are carrying the load of your luggage. This can significantly tire you up and leave you with sore muscles.
Therefore, you need to build your muscular stamina as well and focus on strengthening your legs, back, calves, shoulders, and your core as these areas will experience the most amount of strain.
Engage in exercises like squats, lunges, planks, push-ups, and even weight lifting can be helpful to build your strength. Perform specific reps of each of these strength exercises.
Also, to mimic the accurate conditions of the Kailash Mansarovar Yatra, you can also practice walking with a backpack and maybe even go on a nearby walk or hike with it.
Flexibility and Balance
While it might seem not much important, having flexibility and balance can make your trekking experience much safer and more convenient as trekking on the extreme terrains requires agility.
This can help you with maintaining stability on uneven terrains and also prevents you from any kind of slippage and injuries. You can engage in simple yoga asanas and stretching exercises.
Yoga poses like Trikonasana (Triangle Pose) and Tadasana (Mountain Pose) will help to increase flexibility while stretching can relieve your hamstrings and calves of all the tension accumulated throughout the day.
You can also do these during your Kailash Mansarovar Yatra as a basic warmup before the trek to open up your body.
Acclimatization Training
Altitude sickness on Kailash Mansarovar Yatra is undeniably the biggest challenge as it can occur to anyone regardless of their level of physical fitness or prior trekking experience.
Therefore, it is important to take all the precautionary measures from your end and engage in acclimatization training well in advance before the actual trek to make sure your journey is safe.
You can do so by stimulating actual trekking conditions and elevation if possible. Go to any nearby hike or trek that involves gain in altitude which can prepare your body for the extreme change little by little.
One major thing to keep in mind to prevent altitude sickness is to ascend gradually and not get ahead of yourself. It is best to cover only limited altitude difference in a single day to allow your body to adapt.
Mental Preparation for Kailash Mansarovar Yatra
While embarking on the Kailash Mansarovar Yatra, it is important that you not only prepare for the trek physically but also mentally.
Mental strength and preparation are equally important for a convenient and successful Kailash Mansarovar Yatra.
Breathing Techniques
Given the thin air in the high-altitude areas around Kailash Mansarovar, it is extremely important that you breathe efficiently. Your body needs to have enough breathing skills to be able to thrive in these conditions with low oxygen levels.
To achieve this, you can engage in several Pranayama techniques like Kapalabhati which is an exercise for cleansing breath and it can clean your lungs while improving oxygen efficiency.
Another breathing exercise that you can do is a Pranayama called Anulom Vilom which includes breathing with alternate nostrils. This has been proven effective to enhance lung capacity while also calming the mind.
Meditation
The entire exhaustion and hectic routine of the Kailash Mansarovar Trek along with the extreme body pain and soreness that follows after a tough day of trek can get to the best of us.
In that case, keeping your mental resilience intact is extremely important. Meditation can be a good way to do so. You can spend 10 to 15 minutes every day meditating to build focus and reduce stress.
To overcome the difficulties of the trek, you can also visualize the trek to mentally prepare for challenges like steep climbs and cold weather. Visualizing yourself conquering the trek can also help boost your mental resilience.
Dietary Considerations
No healthy physical preparation is complete without focusing on nutrition and diet. While you train your body for the challenges, proper diet and nutrients fuel your body for the Kailash Mansarovar Yatra.
Prepare a pre trek diet plan to provide the nutrition to your body. Include food items that are rich in protein like lentils, eggs, fish, cottage cheese, or plant-based options like tofu which can help boost muscle recovery.
You can also add carbohydrates like quinoa, whole grains, and brown rice in your diet to boost your overall stamina. Healthy fats make for a good diet for those indulging in heavy physical preparations.
Also add fruits and vegetable that are rich in antioxidants to your diet which can help your body combat the stress that comes with high altitude. Opt for energy-dense foods like nuts and seeds.
While you are on the Kailash Mansarovar Yatra, make sure to be hydrated to not fall sick and also prevent altitude sickness. Drink at least 3 liters of water every day and keep drinking water every once in a while.
You can also add electrolyte supplements in your water to maintain the salt balance in your body. It is best to avoid alcohol and caffeine as they dehydrate the body.
Carry some high protein snacks with you including dry fruits, nuts, and other energizing snacks and energy drinks to help keep the oral fatigue at bay and keep you full and energetic.
Essential Gear and Clothing
What can really make a difference to your overall trekking experience is the kind of trekking gear and clothing that you carry during the Kailash Mansarovar Yatra. So, make sure to curate your packing list carefully.
Invest in high quality gear that can keep you warm, dry, comfortable, as well as safe. Get sturdy hiking boots with good grip and break them in well in advance before the trek.
Pack your clothes while following the layering system. Keep quick drying breathable base layer, insulating middle layer, and waterproof outer layer like shell jackets. Also add other clothing items based on the season when you are going for the trek.
Carry a spacious backpack to keep your basic essentials like a bottle of water, wallet, documents, cash, camera, and more. Keep other extra accessories including a trekking pole, sunscreen, sunglasses, and a warm hat.
Tips for a Successful Kailash Mansarovar Yatra
There are certain additional things that you should keep in mind while preparing for the Kailash Mansarovar Yatra. Below are some of the tips for a successful Kailash Mansarovar Yatra:
- While preparing, make sure that you start your fitness regime at least 3 months in advance to help you achieve your physical fitness goals slowly and steadily.
- Stop your workout regime at least 2 to 3 days before you embark for the trek to give your body ample recovery time.
- While preparing for the trek, it is best to use some reliable fitness tracking apps which can help you keep your progress in check and allow you to make the necessary changes.
- Don’t keep your backpack extremely heavy and fill everything in it. Pack in only the essentials. Don’t forget your thermal clothes and medicine box with all important medicines.
- Get a comprehensive travel insurance for the Kailash Mansarovar Trek so that you can get compensated for any delay or any discomfort during the yatra.
- The Kailash Mansarovar Yatra is full of pilgrims with strong religious beliefs. So, make sure to adhere to some values and culture so as to not offend the pilgrims in any way possible.
- Make sure to include enough acclimatization days in your Kailash Mansarovar Yatra itinerary.
