12 Day Yoga and Everest Base Camp Trekking Tour in Nepal

Program highlights

This trek transforms the classic Everest adventure into holistic journey for mind body and sprit by integrating daily Yoga and Meditation amidst the Himalayas.

• Yoga with Everest Views - Practice daily sun salutations and meditation with world's most iconic mountains, including Everest, Lhotse and Ama Dablam, as your back drop . Sessions are tailored for all levels and designed to enhance acclimatization.
• All classic EBC `heights - Includes everything that makes the standard trek legendary . landing at Lukla's thrilling airport, hiking through Sagarmatha National Park experiencing Sherpa culture in Tengboche and Namche and standing Base Camp 5364 M beneath Mt. Everest.
• Deeper cultural and spiritual immersion - The theme of wellness extends to visits at ancient Buddhist Tengboche monasteries , where Meditation sessions often connect with the local spiritual practices of the Sherpa people.
• Holistic Himalayan eExperience - It's more then a trek . it's moving wellness retreat that combines physical .achievement with mental serenity, offering a profoundly unique and rejuvenating way to experience the Everest region.
• This classic EBC adventure supercharged with daily yoga and meditation creating a deeper more mindful and trans formative connection to the mountains and yourself.

Itinerary

Each day during the yoga trek in the Himalayas begins with a revitalizing yoga session directed by Goniyore Yog ashram Nepal's yoga guru that will help you physically and mentally prepare for the day. Itinerary according to your time schedule, requirements, budget, weather, political situation and or any other circumstances beyond our control.

Recently Updated day to day itinerary

Day 1 - Arrival

You will be picked up from airport and transferred to the hotel followed by an introduction with your Instructors and guides.

Day 2 - Early Morning Fly to Lukla and trek to Phakding (2,640 m) 4-5 hours walking

Your trekking begins after arriving at Hillary Airport at Lukla and then trekking to Phakding. The trek takes you through Chaurikharka Village before ascending to Dudh Koshi Ghat (2,530m/8,300ft) then on to Lukla and on to Phakding. At Phakding you will visit Rimishung Monastery. Overnight at Phakding.

Day 3 - Phakding to Namche Bazaar (3,440m) : 5-6 hours.

Wake up at 7 am, one hour yoga and meditation, breakfast. Today you trek through the valley with the Dudh Kosi River at your side. On several places you cross the Dudh Kosi River on suspension bridges before climbing higher before reaching the small village of Jorsale in the Khumbu region – just south of Namche Bazaar. After a two hour trek, you will finally reach Namche with some fascinating views along the way, including some spectacular views of captivating Mt. Everest also called Sagarmatha; You enter the Sagarmatha National Park at Jorsale where authorities will check your license. Continuing on for another 5 or 6 hours of fairly hard going you arrive at Namche Bazaar. Dinner / Overnight.

Day 4 - Namche Bazaar to Tengboche (3,860 m): 5-6 hours.

Today, early morning same as yesterday you do 1 hour yoga and meditation. Today it takes to pass many valleys before arriving at Kenjoma, where it connects with the path from Khumjung just before passing many Mani stones (stones inscribed with sacred Buddhist prayers). The views of Everest and Mt. Ama Dablam are nothing short of breath-taking along this section of the trek. You pass the small village of Sanasa from where the path descends to Phunki Thanga (3250m) before a steep ascent through pine forests while passing more Mani stones as the trail hugs the slope before reaching Tengboche (3870m). Tengboche is famous for its sublime views of many of the world’s tallest peaks, such as Kwangde (6187m), Tawachee (6542m), Everest, Nuptse, Lhotse (8501m), Amadablam, Kantega, and Thamserku. Tonight you stay at Tengboche .Dinner / Overnight

Day 5 - Trek to Dingboche (4,410 m) - approx walking 3-4 hours

If you are flexible you do one hour yoga meditation and breakfast. Today you head downhill on a 3 to 4-hour trek passing through forests before crossing the Imja Khola passing through the village of Pangboche, memorable for its fields encompassed by rock walls. Tonight you stay at Dingboche. Dinner / Overnight.

Day 6 - Trek to Lobuche (4,940 m) Approx walking 5-6 hours.

Yoga, meditation, breakfast and after, today’s trek passes many Chortens (Tibetan shrines & tombs) taking around 1.5 hours before reaching the village of Thugla (4600m) where you have lunch at its tea house. After lunch, you head towards some towering peaks, such as Mt Pumori (7161m) and Mt. Nuptse (7861m) before reaching Lobuche Village (4940m). You then pass through an open valley before arriving at Thukla after leaving the Pheriche Aid Post at Pheriche (4371m). The aid post is manned during the peak trekking seasons, you then descend to the yak pastures of the small settlement of Lobuche. Today's trek will take around 5 hours. Tonight you stay at Lobuche. Dinner/ Overnight.

Day 7 - Trek to Gorak Shep (5,180m) and Everest Base Camp (5,364 m) Approx walk: 6-7 hours.

Wake up at 7 am, one hour yoga, meditation and after, breakfast. This morning you will begin with a two-hour trek to Gorakshep. The trail is initially quite easy but progressively becomes more difficult. Along the trail, you have some fantastic views of several towering peaks, such as Everest, Nuptse, and other enormous peaks. The trail continues for about 150 meters before traversing a moraine and then gets easier before arriving at Gorakshep, one on the world’s most isolated and highest settlements. After stopping for lunch you trek toward EBC following a trail alongside the Khumbu ice sheet. The trek around the ice sheet takes around 1.5 hours before crossing the glacier and into the region of EBC (5360m). At base camp, you will have an opportunity to meet other climbers and share stories. From EBC you will have views of the Khumbu ice sheet and glacier with its frightening and dangerous crevices. You will then descend to Gorakshep for dinner / overnight.

Day 8 - Trek to Kala Patthar and back to Pheriche (4,371 m), duration: 6-7 hours

Wake up 7 am today is long walk so you may do only meditation and have breakfast. The early morning trek to Kalapathar (5550m) from Gorakshep will take around two hours. After a short climb to Kalapathar, you will have uninterrupted views of Everest and other towering peaks. The magnificent photos of Everest seen on the internet are taken from this vantage point. From here we head down to Gorakshep, a fairly easy downhill trek. At Gorkashep we stop for tea and a snack before continuing on our descent to Pheriche. After accomplishing your goal of reaching EBC and experiencing high altitude climbing, you will sleep soundly at Pheriche. Today’s trek will take between 6 to 7 hours.

Day 9 - Trek to Namche Bazaar (3,440 m) Duration: 5-6 hours

Leaving Debuche, you take a fairly easy trek for around 30 minutes before reaching Tengboche and then descend to Phunkithanga (3200m). The final trek is to Namche where you can celebrate your success and reminisce sharing the highlights. You have time to hangout around near your Hotel

Day 10 -Trek back to Lukla (2,860m) Duration: 6-7 hours

It is a fairly long day with a 7-hour trek from Namche to Lukla, which is mostly downhill with several sections of level ground. You have finished almost all the trekking area and reach Lukla where you stay overnight.

Day 11 - Fly to Kathmandu from Lukla & Transfer to hotel

Fly back to Kathmandu early in the morning. During the flight, you have a birds-eye view of many of the world’s soaring peaks in the Himalaya Ranges. Transfer to your Hotel - Relax and hang around this evening they provide you one hour Ayurveda massage, and you will also enjoy a farewell dinner with Nepali culture program and overnight.

Day 12 - Departure

Early morning you can do one hour yoga and meditation, followed by breakfast and check-out.

What you will learn:

Warm up your body Surya Namaskar (sun salutation) - Stretching body and various posture

Pranayama is a core yogic practice that involves the regulation and control of breath. It originates from the Sanskrit words.

Prana - Life force or vital energy

Ayama - Extension, expansion or control

So, Pranayama means expanding or controlling the life. It is considered a bridge between physical body and the mind - (mental and spiritual) and is one of the eight limbs of Ashtanga yoga as outlined by Patangali yoga sutra.

Benefits of pranayama

• Improve lung capacity and respiratory health
• Balance the Nervous system ( Reduce street, anxiety)
• Purifies nadis ( energy channels )
• Enhance concentration and clarity
• Balance seven chakra of human body
• Boosts immune function
• Supports emotional and mental stability
• Prepare the mind for meditation.

Types of Pranayama

• Nadi Sodhana (alternate nostril breathing) - Cleanses nadis - energy channels (balance the left and right brain), calms the mind, relieves stress and anxiety.
• Anulom Vilom - Inhale breath through one nostril exhale through the other. Balances energy and reduces mental tension
• Bhastrika - Bellows Breath - Technique - Slowly but forceful inhalation and exhalation using abdominal muscles. Effect:- Energizing remove toxins , Improve Oxygen flow
• Kapalbhati - Technique- Passive inhale-forceful exhale through the nose - Effects - Detoxifies body. activates brain and digestive fire.
• Bharamari (Humming Bee Breath - Inner Om chanting) Inhale deeply and exhale with humming sound like Bee.-- it makes Calms nervous system . helps insomnia and emotional tension.
• Uijayi (Victorious Breath) slight constriction of the throat during slow, deep breathing - Builds heat helps focus during meditation and asanas .
• Sheetali and Shitkari -Inhaling through a rolled tongue or through teeth and exhaling through nose- Cools body and mind reduces anger and stress.
• Om Chanting - chanting start from Muladhar chakra continue to sahsradhar Chakra--Active all nervous system includes body and mind

Steps of Practicing Pranayama

• Sit is a comfortable meditation posture --Padmasana or Sukhasana
• Keep spine erect and eyes closed
• Relax your body and bring attention to your natural breath
• Begin with basic techniques like Anulom Vilom or Nadi Sodhana
• Gradually increase the duration and intensity under guidance
• Practice on an empty stomach and in well verified space.

Precautions

Always practice under the guidance of a train teacher if new

Avoid forceful breathing if high blood pressure heart disease or pregnancy

Start slowly and build gradually

Finally, Pranayama is more then breathing technique - It's a way to harmonize body, mind, and soul with consistent practice it leads inner peace, clarity, Spiritual growth and better health.

You can adopt a yogic lifestyle and help them in doing practice rightly. So later when they pursue yoga teaching as a career or just teaching part-time, they should be able to teach correctly to deliver the optimum benefits of yoga science.