YOGA TREKS, NEPAL

Ambient Yoga in Natural Surroundings, Chitlang

Trekking Grade: Gentle

Yoga Style: Playful Yoga flow, all levels

Maximum altitude: 2200m

Dates: Autumn: 20 Oct – 1 Nov 2016

Price: £1645

Yoga Mountain Flow, Lower Mustang

Trekking Grade: Gentle/Moderate

Yoga Style: Playful Yoga flow, all levels

Maximum altitude: 3800m

Dates: Easter: 19 March – 1 April 2016

Price: £1845

Altitude Yoga & Meditation, Upper Mustang

Trekking Grade: Moderate

Yoga Style: Ashtanga Yoga, all levels

Maximum altitude: 4300m

Dates: Summer: 4-21 June 2016

Price: £2670 (inc Upper Mustang permit)

High Intensity Ashtanga Yoga, Manang

Trekking Grade: Moderate

Yoga Style: Ashtanga Yoga, all levels

Maximum altitude: 3800m

Dates: Summer: 4-16 August 2016

Price: £1660

Salute to the Sun at sunrise

tel (UK): +44 7713 628763 tel (outside UK): +39 338 500 9540 email: info@trekmountains.com web: www.trekmountains.com skype ID: trekMountains

Yoga in the Mountains | Nepal

Engage your heart and soul in your daily practice, surrounded by beautiful landscape and as part of an ancient Yogic community. Add in the vibrant spiritual traditions of Nepal and diverse culture. Nepal is perfect for practicing Yoga. It was in these mountains that ancient sages came to develop this ancient wisdom of control over mind and body. In Nepal, alongside your practice, you get to dip into a land and people that - even in the throes of modernisation - resonate with ancient yogic wisdom. Our trips embrace every level of yoga practice, encouraging you to practice just as much as you can. Through the past few years, one trip has become four, all with significant difference. These journeys are suitable for everyone with general good health and an open mind! Your Yoga instructor is Ellen Johannesen, from Norway but based in Nepal.

5 reasons why you should join Yoga in the Mountains

• Yoga and meditation makes you more mindful and aware of your surroundings • Yoga trek is an opportunity to immerse yourself - body and soul - in a living spiritual tradition! • You will be trekking and practising yoga in some of the most majestic places on Earth • Yoga practice eases the strain of long walks, makes you more comfortable, relaxed and flexible on

the trek. • This may be a life-changing journey!

Ellen Johannesen – our instructor in Nepal

““““ I wish to give each individual the opportunity to rediscover the joy of I wish to give each individual the opportunity to rediscover the joy of I wish to give each individual the opportunity to rediscover the joy of I wish to give each individual the opportunity to rediscover the joy of movement and to master more than they think they can!” movement and to master more than they think they can!” movement and to master more than they think they can!” movement and to master more than they think they can!” ———— Ellen JohannesenEllen JohannesenEllen JohannesenEllen Johannesen ””””

Ellen Johannesen, born in Norway has been a

dancer and yoga teacher for more than 20 years.

She has been a KPJAYI authorized Ashtanga

yoga teacher since 2005, and she also holds a

500 hour teacher training certificate from John

Scott. Ellen uses her in-depth knowledge of body

and mind to teach yoga and adapted to any level

of practitioner.

In 2002 she co-founded the first Ashtanga studio

In Oslo, Norway, Ashtanga Yoga Oslo, before a

growing interest for Buddhism brought her to India

and Nepal. She first completed a Tibetan

translator training and then earned a degree in

Buddhist studies and Himalayan languages at the

KTM University. She currently works as a

freelance yoga teacher for Yoga studios in

Norway and Nepal. Ellen speaks fluent Tibetan

and she has a good insight into Buddhist

philosophy and practices.

““““ Yoga, is a continuous investigation into our mental and physical Yoga, is a continuous investigation into our mental and physical Yoga, is a continuous investigation into our mental and physical Yoga, is a continuous investigation into our mental and physical habits, a journey in which we confront deep rooted patterns and explore habits, a journey in which we confront deep rooted patterns and explore habits, a journey in which we confront deep rooted patterns and explore habits, a journey in which we confront deep rooted patterns and explore new exciting posnew exciting posnew exciting posnew exciting possibilities!” sibilities!” sibilities!” sibilities!” ———— Ellen Johannesen, our yoga instructorEllen Johannesen, our yoga instructorEllen Johannesen, our yoga instructorEllen Johannesen, our yoga instructor ””””

Yoga practice during the trek The practice on these treks will focus on three main areas; Yoga, meditation and introduction to Yoga

philosophy. Yoga sessions will alternate between a dynamic Vinyasa- style practice and more restorative

and relaxing Soft Yoga. This will vary from trip to trip and according to the needs and wishes of the group.

Meditation will be guided vipassana practice: simple, mindful observation of the breath. In philosophy

sessions we will discuss important themes within Buddhist and Yoga Philosophy such as “how to develop a

happy mind, overcome negativity and find liberation?”

Who are these treks for? We welcome all levels of yoga practitioners. Classes will adapt to the level of the group and according to the

strenuousness of the trek. If you are a complete beginner, you will be lead step-by-step through the basic

elements of yoga. If you are an experienced practitioner, you may well do a self-practice as your morning or

afternoon session. The only prerequisite on these treks is that you are motivated to make Yoga an integral

part of this experience - so please come prepared to participate!

As well as showing you an amazing country and some of its snow-capped mountains, we also want to

introduce you to the vibrant spiritual traditions of Nepal.

We have included Yoga, meditation and philosophical reflection as an integral part of these treks in order to

provide some insight into the meaning behind the many spiritual sights and symbols we encounter. You will

experience the significance of sacred places and the practices taking place there. We want this to be an

opportunity for reflection, a life change direction or for exploring a different set of values.

The treks are suitable for everyone who has a body, a mind and general good health!

A typical day on the trek On a typical day we will get up early to practice Yoga and meditation before breakfast (from around 6.00 – 7.00 am). After breakfast we hit the trail and walk 2 – 3 hours before we stop at a local teahouse for lunch. While the lunch is being prepared we might do some yoga stretching or help out in the kitchen. Having reached the day’s destination, we settle into our guesthouse and after some rest, we will gather for an afternoon session (around 16.00-17.30) of restorative yoga and meditation, - or we may explore the village – or have a discussion on yoga philosophy. This depends on where we are, how the day has been etc. After the session it is time for dinner, free time and a good night sleep,

Food during the trip During the trek we eat vegetarian food. All meals served during the trek is slow food, where the ingredients are mostly organically farmed in the area local to where you are trekking. All meals are cooked from scratch by your local host. Feel free to help out, and maybe learn a local dish or two!

Accommodation during the trip In Kathmandu and Pokhara we are treated to higher standard hotels. Both hotels are set up with the tradition and culture in mind, combined with quality and high standards. In Kathmandu we will stay in one of the finest eco-hotels in the country. It provides authentic Nepalese architecture, decor, food and hospitality. This place is a perfect treat before and after the yoga trek. It is in the middle of Kathmandu, yet managed to keep the natural beauty of the place and the garden. The hotel also works very hard on their social and environmental responsibility and to preserve the cultural heritage of Kathmandu Valley.

In Pokhara we will stay at a beautiful boutique hotel with the distinctive architecture and culture of Nepal’s Western Himalayas. It has a peaceful and relaxed atmosphere, very inviting before and after a trek. You can also enjoy their spa! The hotel is located near Phewa Lake and is only a short stroll from restaurants and shops, including fine handicrafts and trekking equipment. During our trek, we stay in basic local guesthouses / teahouses. The rooms are mostly twin / double rooms with private bathroom. The guesthouses are locally owned and have often been in the family through generations. They also give a great opportunity to understand and get an insight to the local culture. You will be met by a smile and great hospitality.

Flights: You are welcome to book your own international flights for this trip. If there is a group of you we may be able to book your international flights for you – please contact us. No flights should be booked until you have received written confirmation from the trekMountains office that your departure is guaranteed to run.

Important Note: All walking and journey times are approximate The following itineraries are to be taken as a guide only. Whilst we expect that the trek will run as per the itinerary, participants should accept that there is a possibility of changes being necessary subject to local conditions.

Ambient Yoga in Natural Surroundings | Chitlang Detailed itinerary

Trekking Grade: Gentle

Yoga Style: Playful Yoga flow, all levels Maximum altitude: 2200m

Dates: Autumn: 20 Oct – 1 Nov 2016 Price: £1645

Highlights

• Immerse in Yoga and meditation in beautiful scenery • Spend time exploring homestay experiences and a luxury resort • Easy trek, suitable for everyone

This is a different yoga trip, which focuses on more immersive experiences on each location - Daman, Chitlang and Hattiban, all low altitude areas below 2200 meters. There are hikes between the areas, but otherwise its pretty much stay at one place and go deep into Yoga practice at a safe low altitude. Enjoy your time to immerse in Yoga, the local culture and to do exciting day trips in the surrounding area. Mostly we will practice yoga outdoors at sunrise, take a walk to the lake, have a swim and meditate by the lakeside. Enjoy a cup of Nepali tea as we discuss Patanjali`s yoga sutras and meditate as the sun sets. About Chitlang Chitlang is a Newari village that falls on old trading route between Kathmandu and the southern plains of India. Blessed with moderate climate throughout the year Chitlang of late as risen in prominence as a destination for village tourism. With easy access from Kathmandu and with places of cultural interest like the Shiva temple and a second century BC Ashoka Chaitya, Chitlang as a lot to offer. For the adventure minded there are moderate trails leading to the Indrasovar lake formed by the Kulekhani dam. Chitlang is best when visited during spring and autumn when the fields are covered with yellow mustard fields and clear blue sky Day 1: Arrival Kathmandu (1400m) Namaste - welcome to Kathmandu! You will be met at the airport by our representatives holding a “Yoga in the Mountains” signboard and transferred to your hotel in a private vehicle. If you are already in Kathmandu, we organize accordingly. In the early evening we will enjoy a welcome dinner at a traditional Nepali restaurant, and get to know each other better. Overnight Kathmandu hotel Meals: D Day 2: Preparation day Today is preparation day. We will go through every little detail with you before the trek, your guide and yoga instructor will also be there. You will also have time to buy whatever you may have forgotten or planned to buy in Nepal. Overnight Kathmandu hotel Meals: B Day 3: Drive Kathmandu – Daman (2322m) After breakfast we drive to Daman on the old highway (3-4 hrs). Daman sits on a ridge with a nice climate year round. On a clear day you can see the Himalayan range all the way from Dhaulagiri in the west to Mt Everest in the east. Overnight Daman homestay

Max altitude 2322m, 3-4 hrs drive Meals: BLD

Day 4: Daman Immerse yourself in yoga flow in the early morning. Later explore the flora and fauna of the place. This place has a variety of orchids and some exotic Himalayan flowers. There are plenty of nice hiking opportunities to explore the area. Overnight Daman homestay Meals: BLD

Day 5: Daman Enjoy your yoga immersion in the morning and afternoon. The rest of the day can be utilized for short hikes and time for yourself. Overnight Daman homestay Meals: BLD Day 6: Trek Daman – Chitlang (1400m) After an early yoga session and breakfast we trek to Chitlang. Formerly called Chitrapur, this village was an important stopover in the ancient trading route between Kathmandu and India. The village is a mosaic of Nepal’s ethnic diversity and houses some of the country’s oldest structures like the Ashoka Chaitya dating back to the second century BC. Overnight Chitlang homestay Max altitude 1400m 3 hrs trekking Meals: BLD Day 7: Chitlang Enjoy your yoga immersion in the morning and afternoon. The rest of the day we will be exploring the rural lifestyle of the place and its people. Chitlang has a rich Newari culture. We will visit various sites from the Ashoka Chaitya, Mahadev Temple and the water spout temple to the goat cheese farm, which is the first of its kind in Nepal. Overnight Chitlang homestay Meals: BLD Day 8: In Chitlang Enjoy your yoga immersion in the morning and afternoon. Today we will hike for around 5 hrs to the Kulekhani where the hydropower dam forms a huge lake called Indrasagar. Overnight Chitlang homestay

5 hrs trekking (optional) Meals: BLD Day 9: Trek Chitlang – Hattiban (1852m) Today we trek to a resort on the ridge of a hill south of the Kathmandu Valley. Here we will stay at the beautiful resort of Hattiban. On arrival we can enjoy the atmosphere and view over Kathmandu Valley. Yoga in the afternoon. Overnight Hattiban Resort. Max altitude 2000m 3 hrs trekking Meals: BLD Day 10: Hattiban Today we will hike up to a temple on top of a hill at Champadevi 2800m. On our way we will be able to see the Himalayan range. If we feel like it, we can continue to Chandragiri at 3200 metres. From here we can see the vast plains of the Indian sub-continent. The total walk to and back should be around 5 hours. Overnight Hattiban Resort. Max altitude 3200m (optional) 5 hrs trekking (optional) Meals: BLD Day 11: In Hattiban Spend the day at the resort and immerse yourself with yoga! Overnight Hattiban Resort. Meals: BLD Day 12: Hattiban - Kathmandu One last early morning yoga session before we depart for Kathmandu. On arrival you will have a few hours at leisure before we go for a farewell dinner in a Nepalese traditional restaurant. Overnight Kathmandu hotel Meals: BD

Day 13: Depart Kathmandu Your time is free for you to use as you wish before your transfer to the airport. We highly recommend you to stay on for a few days. Do let us know and we are happy to organize and to give you suggestions on what to do! Meals: B

Yoga Mountain Flow | Lower Mustang Detailed itinerary

Trekking Grade: Gentle/Moderate

Yoga Style: Playful Yoga flow, all levels Maximum altitude: 3800m

Easter Dates: Easter: 19 March – 1 April 2016 Price: £1845

Highlights

• Snow-capped mountains, medieval villages, sunrise yoga and hot springs • Playful yoga flow in serene scenery • Easy trek, suitable for everyone

Perfect for first-time trekkers! We start gentle with a 2- 3 hours walk, straightforward, to the medieval village of Kagbeni where we will spend two nights. Soak in the sight and sounds as we immerse ourselves into playful yoga flow. From Kagbeni we trek up to Muktinath and visit the sacred shrine and stay the night among the gardens in Jharkot. We start the descent into the lowlands, spend a night each in the “Apple village” Marpa, and Larjung before we reach the charming village Tatopani, where we spend two nights enjoying our Yoga practice and the ambience of natural hot springs!

Nilgiri at sunset – Nilgiri towers above the route between Jomson and Kagbeni

About Lower Mustang Lower Mustang Trek is a classic tea-house trek in Nepal where we explore and observe the lifestyle and traditions of Gurung, Magar and Thakali, ethnic communities of Nepal. The trek follows the ancient trading route to Tibet of the Kali Gandaki valley. It is reputed in Nepalese as a skyline trek. It is the gateway of the Nepal's hidden treasure" Mustang", the trekker can see the landscape of Mustang and reach to the Hindu's and Buddhist's sacred pilgrimage Muktinath Temple. We experience a range of surroundings, from the culture of the lowland villages to the splendour of the high Himalaya. This trek gives many spectacular views of the two Himalayan giants, Annapurna and Dhaulagiri ranges. This is indeed a classic trek which allows access to the high mountains of the Himalaya within a reasonable time frame and without ascending to extreme altitude. Accommodation and food is provided in the local lodges.

Day 1 Arrival Kathmandu (1,400m) Namaste - welcome to Kathmandu! You will be met at the airport by our representatives holding a “Yoga in the Mountains” signboard and transferred to your hotel in a private vehicle. If you are already in Kathmandu, we will organize accordingly! In the early evening we will enjoy a welcome dinner at a traditional Nepali restaurant, and get to know each other better. Overnight: Kathmandu hotel Meals included: D Day 2 Preparation day Today is preparation day. We will go through every little detail with you before the trek. Your guide and yoga instructor will also be present. You will also have time to buy whatever you may have forgotten or planned to buy in Nepal. Overnight: Kathmandu hotel Meals included: B Day 3 Drive Kathmandu to Pokhara (827m) Today is an early start. The trekking guide will come to the hotel early in the morning at 6:30 am and pick up the group. We drive in private vehicle to Pokhara. This trip will take about 6 to 7 hours. We arrive at Pokhara early afternoon. Later, it is time for the first yoga session with Ellen. The rest of the day is at your own leisure. Overnight: Pokhara hotel Meals included: B Day 4 Fly Pokhara – Jomsom (2,682m), trek to Kagbeni (2800m) Wake up early morning – look out of the window and check if you can see the stunningly beautiful ‘Fishtail’ mountain whose summit is just less than 7000 metres. We transfer to the airport where we will be flying northwest towards the great portal between the snow-capped peaks of Annapurna and Dhaulagiri. Enjoy flying with spectacular 8000 meter peaks on each side of the plane in the deepest gorge on the planet.

On arrival in Jomsom you will meet the rest of the trekking crew (your guide will be with you from Kathmandu). Jomsom is the headquarters of the

Mustang region, linking the age-old Trans-Himalayan Salt Trade route to Tibet. To Kagbeni it is 2 – 3 hours trek on straightforward, easy trails. We will stay in Kagbeni for two nights. Max altitude 2800m, 3-4 hrs trekking Overnight: local lodge / teahouse Meals included: BLD Day 5 Kagbeni Kagbeni is a very nice medieval village, beautifully located and a good place to get used to the altitude and start our Yoga Mountain Flow. The village also hosts one of the oldest monasteries, which is close to 600 years old. Today we will visit the Monastery, which is also a school for young monks. Max altitude 3200m, 3-4 hrs trekking Overnight: local lodge / teahouse Meals included: BLD

Kagbeni monastery

Day 6 Kagbeni – Jharkot (3550m) – Muktinath – Jharkot (3800m) Today we will continue our trekking and we will reach the highest point on our journey, and also the highest point Hinduism ever reached at Muktinath 3800m. Our trekking time today is about 4-5 hours, depending on our speed. On arrival Muktinath, we will be visiting the temple complex and the monastery. We will also do a Mountain Yoga Flow session. After the session, we return down to a delightful small village called Jharkot, which also has a 500 year old monastery. Max altitude 3800m, 4-5 hrs trekking Overnight: local lodge / teahouse Meals included: BLD Day 7 Jharkot – Marpha (2670m) Today we have some hours trekking ahead of us, but it will mostly do downwards and straightforward. We will return to Jomsom and then on to the clean village of Marhpa, nicknamed “apple-village”, where the apple trees hopefully are in full blossom! Max altitude 3550m, 5 to 6 hrs of trekking downhill Overnight: local lodge / teahouse Meals included: BLD

Marpha

Day 8 Marpha - Kalapani (2530m) Another early morning with refreshing Yoga Mountain Flow. After breakfast we cross the river at Marpha and take the trail in the forests all the way to Kalapani. We will be crossing over to the other side again at Kobang for lunch. As we walk we will be in the deepest gorge in the world, looking up about 6 kilometres on both sides to the top of the mountains Max altitude 2670m, 6 hrs trekking Overnight: local lodge / teahouse Meals included: BLD Day 9 Kalopani – Ghasa (2010m) Do Sun Salutations to some of the highest peaks in the world! From Kalapani, we have to follow the road till Lete and then as we cross the bridge, we hit a remote forest trail above the road, until Ghasa. Max altitude 2670m, 3 hours trekking) Overnight: local lodge / teahouse Meals included: BLD Day 10 Ghasa – Tatopani (1190m) Today is our last trekking day. After early morning Yoga Mountain Flow followed by breakfast we continue our trek. We cross the suspension bridge at Ghasa, and follow the trail that is on the other side of the river all the way to Tatopani. Tatopani means hot water, and here you will also find hot springs which we can relax in. Max altitude 2010m, 5-6 hrs trekking Overnight: local lodge / teahouse Meals included: BLD

Day 11 Tatopani (1190m) Yoga immersion in Tatopani. Overnight: local lodge / teahouse Meals included: BLD Day 12 Tatopani – Pokhara (827m) Today is our last morning yoga in the mountains. After breakfast we will be crossing the Kali Gandaki River and slowly drive back to Pokhara, about 4-5 hours. Overnight in Pokhara hotel Meals included: B

Day 13 Pokhara – Kathmandu Today we drive back to Kathmandu, 6 – 7 hrs. On arrival you will have a few hours at leisure before we go for a farewell dinner in a Nepalese traditional restaurant. Overnight in Kathmandu hotel Meals included: BD Day 14 Kathmandu – departure Free time until your transfer to the airport. We highly recommend you to stay on for a few days. Do let us know and we are happy to organize and to give you suggestions on what to do! Meals included: B

Getting to know the locals, Kagbeni

Altitude Yoga and Meditation | Upper Mustang Detailed itinerary

Trekking Grade: Moderate

Yoga Style: Ashtanga Yoga, all levels Maximum altitude: 4300m

Dates: Summer: 4-21 June 2016 Price: £2670 (Includes $500 Upper Mustang trekking permit)

Highlights

• Explore the exotic of the Hidden Kingdom of Upper Mustang • A life changing journey and a Yogic pilgrimage in the heart of Tibetan Buddhist

culture • Switch off your time, and surrender yourself

Welcome to the mystic Kingdom of Upper Mustang, a Tibetan settlement where culture, tradition and religion have been well preserved since times over centuries. Enjoy Yoga in the most picturesque settings of the fabled Upper Mustang, where we need a special permit to enter. As we venture in the high altitude regions, we slow down and immerse deeper into the understanding of Buddhism. We stay overnight in local teahouses, practice yoga at sunrise and enjoy Tibetan hospitality. Since this trek is challenging, the focus will be on meditation and philosophy with a softer yoga practice. About Upper Mustang Trekking in the Kingdom of Upper Mustang is quite similar to trekking in Tibetan high lands. The arid and dry terrain filled with colourful rock formations containing many cave dwellings high up in the cliffs, the whitewashed settlements set amid fields of barley, impressive colourful chortens and ancient simple monasteries reflect the abiding Buddhist culture. The terrain is striking - a semi-arid desert with deep ravines and rock shelves flanked by snowy peaks. Upper Mustang possesses the topography and culture of Tibet, and its people still follow a lifestyle and heritage that is centuries old. The entire area has an isolated, deserted and mystical feel to it, enchanting and inspiring visitors to this region. The main attraction in Upper Mustang is the walled city of four storey Lo-Manthang palaces.

The countryside is similar to the Tibetan plateau with its endless expanses of yellow and grey-rolling hills eroded by the wind. There is more rain in the lower part of upper Mustang and the hills tend to be great red fluted cliffs of tiny round stones cemented together by mud. Villages are several hours apart and appear in the distance almost as mirages during the summer season. After the crops are planted, they are green oases in the desert-like landscape.

Day 1: Arrival Kathmandu (1400m) Namaste - welcome to Kathmandu! You will be met at the airport by our representatives holding a “Yoga in the Mountains” signboard and transferred to your hotel in a private vehicle. If you are already in Kathmandu, we organize accordingly. In the early evening we will enjoy a welcome dinner at a traditional Nepali restaurant, and get to know each other better. Overnight: Kathmandu hotel Meals included: D

Day 2: Preparation day Today is preparation day. We will go through every little detail with you before the trek. Your guide and yoga instructor will also be present. You will also have time to buy whatever you may have forgotten or planned to buy in Nepal. Overnight: Kathmandu hotel Meals included: B Day 3: Drive Kathmandu – Pokhara (827m) Today is an early start. The trekking crew will come to the hotel early in the morning at 6:30 am

and pick up the group. We drive in private vehicle to Pokhara. This trip will take about 6 to 7 hours. We arrive in Pokhara early afternoon. Later, it is time for the first yoga session with Ellen. The rest of the day is free for you to explore the popular lakeside restaurants and shops Overnight: Pokhara hotel Meals included: B Day 4: Pokhara – Jomsom (2682m) – Kagbeni 2800m Wake up early morning – look out of the window and check if you can see the amazing “Fishtail” mountain – with a summit just less than 7000 metres. Transport to the airport where we will be flying northwest towards the great portal between the snow-capped peaks of Annapurna and Dhaulagiri. The spectacular flight takes you through the world’s deepest gorge with the 8000m peaks of Annapurna and Dhaulagiri on either side of the plane. On arrival in Jomsom you will meet the rest of the trekking crew (your guide will be with you from Kathmandu). Jomsom is the headquarters of the Mustang region, linking the age-old Trans-Himalayan Salt Trade route to Tibet. We have an easy start today. It is 2 – 3 hours trek on straightforward trails to the interesting town of Kagbeni. Max altitude 2800m, 3-4 hrs trekking Overnight local lodge / teahouse Meals: BLD Day 5: Kagbeni – Tsaile (3050m) On a yoga trek – we get up early and start the day with a morning yoga session. After breakfast our journey starts with at the check point where we sign in with our Upper Mustang permits before entering into Upper Mustang itself. We follow the riverbank of the mighty Kali Gandaki upstream. During the walk we stop at scenic picturesque places along the sandy trails. We reach Tangbe village with narrow alleys amongst white washed houses, apple orchards and fields of buckwheat, barley and wheat. From there we continue to Chhusang and, after crossing the river, head up to the huge red chunk of conglomerate that has fallen from the cliff above, forming a tunnel through which the Kali Gandaki follows. We arrive at Tsaile where we will spend the night. Max altitude 3050m, 6 hrs trekking Overnight local lodge / teahouse Meals: BLD Day 6: Tsaile - Syanbochen (3800m) Today we climb to Taklam La, a 3624m pass, trek through plateaus and narrow stretches with views of Tilicho Peak, Yakawa Kang and Damodar Danda. We then descend to the village of Samar before ascending the trail that goes above Samar village to the ridge then descending steeply to a stream. Another 3 hours trekking takes us to

Syanbochen where we will stay for the night. On the way, there will be chance to relax among cool streams and juniper trees. Locals use the dried leaves of juniper as incense offerings to deities. Max altitude 3800m, 6 hrs trekking Overnight local lodge / teahouse Meals: BLD Day 7: Syanbochen – Ghami (3520m) We continue our trekking in beautiful surroundings. There are different options today as your guide and yoga teacher will explain to you. Surrender yourself to the stunning area, yoga and meditation. This is your “time – out”! Max altitude 3800m, 5 hrs trekking Overnight local lodge / teahouse Meals: BLD

Day 8: Ghami - Tsarang (3560m) Another beautiful day for you to absorb the spectacular scenery, flora and fauna of Upper Mustang. Max altitude 3560m, 4 hrs trekking Overnight local lodge / teahouse Meals: BLD Day 9: Tsarang – Lo-Manthang (3810m) Today, we trek to Lo-Manthang with magnificent views of Nilgiri, Tilicho, Annapurna I and Bhrikuti peak. The trail first descends to Charang Chu Canyon and then climbs steeply after crossing the river. Further the trail ascends gently to the 3931m windy pass of Lo, from where you can see the Lo-Manthang Valley. While descending to Lo-Manthang, views of the magnificent walled city and the hills on the Tibetan Border appear. Max altitude 3931m, 4 hrs trekking Overnight local lodge / teahouse Meals: BLD

Day 10: Lo-Manthang Today we explore Lo Manthang and its the surrounding area. We visit the hilltop monastery of Namgyal Gompa - an important monastery of the local community and also which also serves as a local court. We then continue our tour to Tingkhar - the last main village to the northwest of Lo-Manthang before a stroll back to the hotel. You may have another option to visit the Tall Champa Lakhang "God house" the red Thugchen Gompa, Chyodi Gompa and the Entrance Hall which are the main attractions of this town. Another attraction is the four- storey building of the Raja's palace as well as the surrounding panoramic views of the Himalaya. Each visit is based on the theme of Yoga and Meditation, guided by your yoga teacher, Ellen. Overnight local lodge / teahouse Meals: BLD

Entering Lo Manthang

Day 11: Lo-Manthang – Ghakkyar (3950m) We leave Lo-Manthang to continue our journey towards Ghakkyar. Max altitude 4265m, 5 hrs trekking Overnight local lodge / teahouse Meals: BLD Day 12: Ghakkyar – Ghami We return via another route, the higher one going over two high mountain passes and visiting the 8th Century Mingma sect Gompa at Lo Ghakar. Max altitude 3820m / 6 hrs trekking Overnight local lodge / teahouse Meals: BLD Day 13: Ghami – Samar (3660m) After yoga and breakfast we walk to Samar. The walk is longer today with lots of descent. We take an alternative route for the section from Syangmochen to Samar. Max altitude 4010m, 7 hrs trekking Overnight local lodge / teahouse Meals: BLD

Day 14: Samar – Chuksang (2980m) An early breakfast and then we trek back to Chuksang. We will reach Chuksang after crossing the Kali Gandaki and walking past an area of desert. After walking for around 6 hours we reach Chuksang for our overnight stay Max altitude 3735m, 3 – 4 hrs trekking Overnight local lodge / teahouse Meals: BLD

Day 15: Chuksang – Jomsom (2980m) After the short descent in the morning you will find yourself in the beautiful monasteries of Jharkot and Khingar. The area is similar to Tibet. The view of the mountains Dhaulagiri and Nilgiri is splendid throughout the trail. We will walk past Kagbeni and follow the Kali Gandaki river to spend the night in Jomsom. Max altitude 2980m, 6 – 7 hrs trekking Overnight local lodge / teahouse Meals: BLD Day 16: Jomsom – Pokhara We have time for an early yoga session, before breakfast and heading for the airport in Jomsom. We take the morning flight to Pokhara. The rest of the day is free for you to enjoy Pokhara, buy souvenirs and enjoy the restaurants of Lakeside. Overnight at hotel in Pokhara. Meals: B Day 17: Drive Pokhara – Kathmandu Today we make the 6-7 hour road journey back to Kathmandu. On arrival you will have a few hours at leisure before we go for a farewell dinner in a Nepalese traditional restaurant. Overnight at hotel in Kathmandu. Meals: BD Day 18: Depart Nepal The day is free until your transfer to the airport. We highly recommend you to stay on for a few days. We can give you suggestions on what to do! Meals: B

High Intensity Ashtanga Yoga | Manang, Annapurna Detailed itinerary

Trekking Grade: Moderate

Yoga Style: Ashtanga Yoga, all levels Maximum altitude: 3800m

Dates: Summer: 4-16 August 2016 Price: £1660

Highlights

• Amazing views and the highlights of the Annapurna circuit trek • Dynamic yoga and high mountains • Meadows full of summer flowers

This is going to be a deep Ashtanga practice as we base ourselves in a monastery above the village of Manang for three nights, going progressively deeper into our practice. The trip is during summer which is a quiet time with the meadows full of summer flowers. This is the perfect setting for a high intensity Ashtanga practice in a monastery. Starting from Pisang, this trek takes you up the most spectacular part of the Annapurna circuit with lots of time to acclimatize, practice Ashtanga Yoga and enjoy the local scenery. The trekking is moderate, giving room for more vigorous yoga practice and lots of local exploration. About Manang Annapurna In the close vicinity of Tibetan border, this valley has a history among the yak and salt traders of Nepal and Tibet. This valley is still used as the yak and salt trading point and it remains one of the important trading points of the northern border of Nepal. At the time of King Mahendra this valley was declared as the trading point of Nepal for the East Asia. Since then, many of the Manag people have migrated to Kathmandu and elsewhere, but to those who still live there this is a very important place. Opened to trekkers in the 1970’s Manang Valley has been one of the favourite destinations for trekkers visiting Nepal. Enriched and blessed with many stunningly beautiful mountains like Pisang Peak, the Chulu range, Gangapurna, Tilicho Peak, Kangaru Peak, Throng Peak, the Manang valley trek has always been a great experience for those who have been there.

View from optional walk above Manang

Day 1: arrive Kathmandu (1400m) Namaste - welcome to Kathmandu! You will be met at the airport by our representatives holding a “Yoga in the Mountains” signboard and transferred to your hotel in a private vehicle. If you are already in Kathmandu, we organize accordingly. In the early evening we will enjoy a welcome dinner at a traditional Nepali restaurant, and get to know each other better. Overnight: Kathmandu hotel Meals included: D Day 02: Preparation day Today is preparation day. We will go through every little detail with you before the trek. Your guide and yoga instructor will also be present. You will also have time to buy whatever you may have forgotten or planned to buy in Nepal. Overnight: Kathmandu hotel Meals included: B Day 3: Drive Kathmandu to Tal (1700m) Today we start early so we are ready after breakfast to depart Kathmandu. We drive to Tal on the new jeep road. On arrival you will still have some time to explore the village, the landscape and rural Nepal. In the afternoon we will also have our first yoga in the mountains with Ellen. Max altitude 1700m Overnight local lodge / teahouse Meals: BLD Day 4: Trek Tal - Chame (2650m) We start the morning with a yoga session and greet the day with Sun Salutations. After breakfast we start our trekking adventure. The first village we will meet is Bagarchap (2164m). The name literally means 'the river bank'. Bagarchap marks the barrier between the humid valleys of the south, (which we now have crossed) and dry regions of the higher altitude - Marsyangdi. That the monsoon is more or less absent in this region is evident by the change in vegetation. From Bagarchap, it will take an hour to climb up to the hamlet of Dhanagya (2300m) where we stop for lunch. After lunch we continue 2 - 3 hours through the villages of Thanchock and Besi Salla ("the Garden of Pines") to reach Kodo (meaning 'Millet') and then to the village of Kyupar (2600m). We will spend the night in Chame. Max altitude 2650m Overnight local lodge / teahouse Meals: BLD Day 5: Chame – Pisang (3200m) Today we walk along the river to the village of Bratang (2919m), which is mainly populated by Tibetans. Here we stop to have lunch. On the way to Bratang we pass a splendid pine forest with excellent views of the mountain peaks Lamjung

and Annapurna II and IV. From here it is about two hours walk to reach the top, where trekkers traditionally plant a pine sapling, not only to establish that they have made it to the top, but also to contribute to the reforestation of the area. We spend the night in Pisang. Max altitude 3200m, 6 hrs trekking Overnight local lodge / teahouse Meals: BLD

Day 6: Pisang – Ghyaru (3670m) After our morning yoga, followed by breakfast we climb a steep ridge, which gives great views of the Manang valley and Tilicho Peak (7145m). Descending we will see the northeast face of Annapurna III as it rises majestically above us. From the wide plains of the Sabje Khola Valley, Annapurna IV [7525m] also becomes visible. Just beyond this point we cross the river Marsyangdi Khola via a wooden bridge to the tiny village of Mungji. After a short steep climb we reach Ghyaru where we will spend the night. Max altitude 3670m, 3 hrs trekking Overnight local lodge / teahouse Meals: BLD Day 7: Ghyaru – Manang (3540m) We have a beautiful trek ahead of us where we get to see Annapurnas III and IV (7555m and 7525m) to the left East and West Chulu (6584m and 6419m), on the right towards the horizon there are views of highest peak of Mount Thoroung (6481m) and to the east the crown of Pisang Peak. We have plenty of time to explore Braga’s picturesque ancient village (3505m) and visit the Gompa, which is the largest in the region and has the finest collection of thankas (religious

scroll paintings) and prayer books. From Braga, it takes about 45 minutes to reach Manang, which sits on the plateau of 3530 meters. Max altitude 3540m, 6 hrs trekking Overnight local lodge / teahouse Meals: BLD

Days 8 – 10: Manang We will stay in Manage for a total of 4 nights. We will spend this time to focus on Ashtanga yoga under guidance of Ellen. In Manang there are also optional treks; We can cross the river to see the tremendous icefall coming down from the Annapurnas; or climb high above the village for a full panorama of the Annapurna range and the Manang Valley. We can also see a range of Himalayan peaks from the village, or visit Ganagapurna Glacier Lake.

We can also plan for a trek to Yak Kharka (4350m.). This trek takes about 3½ hours. The trail ascends gently all the way to Yak Kharka

passing through the Gunsang village (3960m). En-route, we can see panoramic views all the way. It is also possible to just enjoy the days in Manang! Overnight local lodge / teahouse Meals: BLD

Day 11: Manang – Chame (2650m) Today we walk back to Chame where we will spend the night. Max altitude 3540m, 7-8 hrs trekking Overnight local lodge / teahouse Meals: BLD Day 12: Besishar (760m) – Kathmandu One last early morning yoga session before we depart for Kathmandu. On arrival you will have a few hours at leisure before we go for a farewell dinner in a Nepalese traditional restaurant. Max altitude 2650m, 4 hrs drive Overnight Kathmandu hotel Meals: BD

Day 13: Depart Nepal Today is free for last minute souvenir shopping or enjoying the hotel until your transfer to the airport. We highly recommend you to stay on for a few days. Do let us know and we are happy to organize and to give you suggestions on what to do! Meals: B

The Price Includes: Ambient Yoga | Chitlang:

• Nice heritage hotel with breakfast in Kathmandu • Welcome and farewell dinners • All transportation in Nepal • During trek: accommodation with meals, permits, guide, porters and yoga instructor.

Yoga Mountain Flow | Lower Mustang:

• Nice high standard hotels with breakfast in Kathmandu and Pokhara • Welcome and farewell dinners • All transportation in Nepal (including flight Pokhara – Jomsom) • During trek: accommodation with meals, permits, guide, porters and yoga instructor.

Altitude yoga and Meditation | Upper Mustang

• Nice high standard hotels with breakfast in Kathmandu and Pokhara • Welcome and farewell dinners • All transportation in Nepal (including flight Pokhara – Jomsom – Pokhara) • During trek: accommodation with meals, permits (including $500 USD Upper Mustang permit), guide,

porters and yoga instructor.

High Intensity Ashtanga Yoga | Manang

• Nice heritage hotels with breakfast in Kathmandu, • Welcome and farewell dinners • All transportation in Nepal • During trek: accommodation with meals, permits, guide, porters and yoga instructor.

Not Included: • International flights • Nepalese visa (please refer to our document “Preparing for your trek: Nepal” for latest prices) • Lunches and dinners whilst in Kathmandu • Sleeping bag • Travel insurance • Tips • Items of a personal nature such as drinks, laundry, telephone calls and souvenirs (allow

approximately £250 spending money)

Options: • Single rooms: If you are travelling alone, you will be matched up to share with someone of the same

gender. Single rooms can be provided at extra cost in the hotels (payable in advance), and in the tea houses (payable locally) subject to availability.

• Why not extend your time in Nepal or add on an extension to Bhutan or India – ask us for our extension options

Preparing for your trek: please see our document “Preparing for your trek to Nepal” for all the advice

you need about visas, insurance, money, equipment, and medical matters.

Important note about our pricing policy This trek is advertised at a price based on an individual joining an international group. There may be non-trekMountains clients also on this trip. No flights or other fixed travel arrangements should be made until you have received an email from trekMountains to confirm that the trip is guaranteed to run.

© trekMountains 2016 Last updated 5/1/2016