Kailash Mansarovar Yatr

1. Packing List & Fitness Tips for Kailash Mansarovar Yatra The Kailash Mansarovar Yatra is a high-altitude pilgrimage that circles Mt Kailash (6,638 m) and visits Lake Mansarovar (4,590 m). Success—and safety—depend on smart packing and disciplined fitness preparation. Use this guide as your ready-to-print PDF checklist. Master Packing Checklist Rule of thumb: keep your duffel ≤ 15 kg and your day-pack ≤ 6 kg. Everything should layer, compress, and serve more than one purpose. Travel Documents & Money ● Passport (valid ≥ 6 months from travel date) ● Chinese group visa & Tibet travel permit (supplied via Hiranya Journey) ● 4–6 passport-size photographs ● Two photocopies (passport & visa) stored separately ● Travel insurance (high-altitude trekking covered)

2. ● INR cash for India legs, CNY/USD for Tibet + international card Clothing (Layering System) 1. Base layers ○ 2 moisture-wicking T-shirts ○ 2 thermal tops & bottoms 2. Mid layers ○ 1 fleece jacket (200 g) ○ 1 light down or synthetic insulated jacket 3. Outer layer ○ Waterproof / windproof shell jacket & pants (Gore-Tex or equivalent) 4. Lower body ○ 2 trekking pants (1 convertible to shorts) ○ 1 pair thermal leggings for camp nights 5. Head & hands ○ Warm beanie + sun cap with neck flap ○ Buff / neck gaiter ○ Thin liner gloves + insulated waterproof gloves 6. Footwear ○ Broken-in, ankle-high trekking boots (Vibram sole) ○ 3 pairs merino or synthetic trekking socks ○ 1 pair camp sandals / crocs Gear & Accessories ● 50–60 L soft duffel (porters/yaks) + 25 L day-pack

3. ● Sleeping bag rated –10 °C (liner optional) ● Trekking poles (collapsible, anti-shock) ● UV-400 sunglasses + spare lens ● Headlamp (100–150 lumens) + spare batteries ● 1 L insulated water bottle + 1 hydration bladder ● Dry sacks / zip-locks for electronics & documents ● Personal mug, spoon & bowl (light steel) ● Compact travel towel (quick-dry) Personal Care & Toiletries ● SPF 50+ sunscreen & SPF lip balm ● Toothbrush, biodegradable toothpaste, wet wipes ● Hand sanitizer (≥70 % alcohol) ● Pocket tissue rolls & feminine hygiene as needed ● Small comb, nail clipper ● Ear plugs & eye mask (for shared stays)

4. Medical & Altitude Kit (consult your physician before departure) ● Diamox/Acetazolamide (for AMS prophylaxis) ● Ibuprofen / Paracetamol, antihistamine, anti-diarrheal ● Prescribed personal meds (strip-packed) ● ORS sachets & glucose tablets ● Band-Aids, blister pads, crepe bandage ● Digital thermometer & oximeter (optional but useful) ● Water-purification drops/tablets Miscellaneous Essentials ● Lightweight rain cover for bags ● Padlock & luggage nametags ● Power bank (10,000 mAh +) & travel adapter (Type A/C) ● Compact binoculars (optional, amazing for wildlife & peaks) ● Journal, pen, devotional items Fitness Blueprint Preparing your body for 5,000 m air and 52 km of high-altitude walking is non-negotiable. Start 12 weeks out: Phase Week s Focus Weekly Goal Base Build 12 – 9 Aerobic endurance & joint strength 5 × 45 min brisk walks / easy jogs + 2 × strength circuits Elevation Gain 8 – 5 Leg power & VO₂ max Add 2 hill-training sessions (stairs or incline treadmill)

5. Load Adaptation 4 – 2 Pack training Hike 8–12 km with 6–8 kg backpack, twice a week Peak & Taper 2 – 0 Maintain, don’t strain Light cardio, mobility, mental focus; taper last 4 days Weekly Strength Circuit (30 min) ● 3 × 15 squats ● 3 × 12 lunges each leg ● 3 × 12 step-ups (knee-high bench, pack on) ● 3 × 10 push-ups ● 3 × 30 s plank Altitude Breathing & Flexibility ● Pranayama: Anulom-Vilom (5 min), Bhramari (3 min) ● Yoga asanas: Tadasana, Virabhadrasana II, Trikonasana, Bhujangasana ● Post-trek stretches: calves, hamstrings, hip flexors (hold 30 s) Nutrition & Hydration ● Focus on complex carbs (millets, brown rice), lean protein & healthy fats ● 3 L water daily + electrolytes during workouts ● Limit caffeine & alcohol (they impede acclimatization) ● 1 multivitamin and 1,000 IU vitamin D3 per day (doctor-approved) Health & Safety Checks ● Full medical exam 6–8 weeks before departure ● ECG & BP check if > 40 yrs or any cardiac history ● Practice using any prescribed inhalers or medications with pack on

6. ● Mental prep: meditation, visualization of the parikrama Acclimatization Strategy on Yatra 1. Climb high, sleep low whenever itinerary allows. 2. Walk “Bistari, bistari” (slowly, slowly) and keep heart rate < 75 % max. 3. Hydrate: 250 ml water every 30–40 min while trekking. 4. Report headaches, nausea, or dizziness to the guide immediately. 5. Use Diamox only under supervision; it’s prevention, not cure. Final Morning-of-Departure Checklist ● Passport, visa, permits in waterproof pouch ● Cash & cards split in two places ● Phone in airplane mode + emergency contacts saved offline ● Boots laced, socks smooth, nails trimmed

7. ● Sunglasses handy, sunblock applied ● Refill water bottles & add purification tablet ● Positive mindset—“Om Namah Shivaya”! About Hiranya Journey With decades of expertise in high-altitude logistics, Hiranya Journey crafts seamless Kailash Mansarovar Yatra experiences—from visa handling to oxygen backup—so you can focus on the spiritual essence. Ready to walk the sacred path? Visit https://hiranyajourneys.com