Tsum Valley Yoga & Meditation Retreat Trek Quick Facts
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20 days, 19 nights (arrival to departure)
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15 days, 14 nights: 12 walking days, 1 rest day at Mu Gompa and 2 driving days
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At Mu Gompa 3,700 m / 12,139 feet
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Tsum Valley and the Budhi Gandaki valley, Gorkha district, Gandaki Province, west-central Nepal
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Tsum Valley Restricted Area Permit and Manaslu Conservation Area Permit (MCAP)
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September to November and March to May
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Breakfast, lunch and dinner on the trek. Breakfast at the Kathmandu hotel and a welcome dinner on Day 1.
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Private car, tourist bus or coach (by group size) from Kathmandu to Soti Khola and back. Airport transfers.
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1 - 12
Trip Highlights
- Daily yoga and meditation in Tsum Valley, the hidden valley of happiness, with singing bowl practice in Kathmandu
- Two nights and a rest day at Mu Gompa (3,700 m), the highest point of the trek
- Visit the Milarepa cave on the walk from Mu Gompa to Burgi
- Walk through Tibetan Buddhist villages such as Chumling, Chokang Paro and Nile, with views of Ganesh Himal
- Follow the Budhi Gandaki gorge and stop at the Tatopani hot spring
- Tour Kathmandu Durbar Square and Swayambhunath before the trek
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Online nowOverview
The Tsum Valley Yoga and Meditation Retreat Trek mixes a quiet Himalayan trek with daily yoga, meditation and singing bowl practice. Over 20 days you walk from Soti Khola up the Budhi Gandaki gorge, leave the main Manaslu Circuit route near Lokpa, and climb into Tsum Valley to Mu Gompa at 3,700 m.
Most days start with a short session before breakfast, led by our yoga instructor. You spend two nights at Mu Gompa, visit the Milarepa cave on the way back, and finish with two calm days of practice in Kathmandu.
Want Tsum Valley without the yoga, or on a tighter budget? See the Budget Tsum Valley Trek. To add the Larkya La Pass, look at the Tsum Valley and Manaslu Circuit Trek. If you prefer yoga on the full circuit, try the Manaslu Circuit Yoga Trek.
This trip pairs a remote Tsum Valley trek with a gentle daily practice. You get 15 days in the mountains, including two nights at Mu Gompa, plus sightseeing and two practice days in Kathmandu. We handle permits, a licensed guide, lodges, meals on the trek and transport. It is quieter and lower than the main Manaslu Circuit route.
What Is the Tsum Valley Yoga and Meditation Retreat Trek?
The Tsum Valley Yoga and Meditation Retreat Trek is a 20-day guided teahouse trek from Kathmandu into Nepal’s remote Tsum Valley, with yoga and meditation on most days. It tops out at Mu Gompa (3,700 m) and has no high pass, so it is moderate. It suits fit beginners and regular practitioners. Go March to May or September to November.
Why Choose the Tsum Valley Yoga and Meditation Retreat Trek
- A real retreat, not just a trek. Short yoga and meditation sessions before breakfast on most days, plus singing bowl practice in Kathmandu.
- Two nights at Mu Gompa. Many shorter Tsum treks only day hike to Mu Gompa. You sleep there twice and get a full rest day to meditate and explore.
- The Milarepa cave. On Day 12 you visit the cave where the 11th-century Tibetan saint Milarepa is said to have meditated.
- No high pass. The highest point is 3,700 m, so the altitude is kinder than on the Manaslu Circuit.
- Living Tibetan Buddhist culture. Gompas, a nunnery near Mu Gompa, chortens and long mani walls in every upper village.
- A slow finish. Two quiet days of practice in Kathmandu after the trek, with time to rest and shop.
Tsum Valley Yoga and Meditation Retreat Trek vs Budget Tsum Valley Trek
| Feature | Tsum Valley Yoga and Meditation Retreat Trek | Budget Tsum Valley Trek |
|---|---|---|
| Total length | 20 days | 12 days |
| Daily yoga and meditation | Yes, before breakfast on most days | No |
| Nights at Mu Gompa (3,700 m) | Two, with a rest day | None, day hike from Nile |
| Kathmandu days | Sightseeing on Day 2, two practice days at the end | Not included |
| Transport to the trailhead | Private car, tourist bus or coach, by group size | Local bus or jeep |
| Meals on the trek | Breakfast, lunch and dinner | Breakfast, lunch and dinner |
Short on time? The Budget Tsum Valley Trek covers the same valley in 12 days.
Tsum Valley Yoga and Meditation Retreat Trek Itinerary: 20 Days at a Glance
| Day | Route | Overnight altitude | Time |
|---|---|---|---|
| 1 | Arrive in Kathmandu, hotel transfer, trek and yoga briefing | 1,340 m | Airport transfer |
| 2 | Kathmandu Durbar Square and Swayambhunath tour, trek preparation | 1,340 m | Half-day tour |
| 3 | Drive to Soti Khola via Arughat | 700 m | About 8 hours |
| 4 | Soti Khola to Machha Khola | 930 m | About 6 hours |
| 5 | Machha Khola to Jagat via Tatopani hot spring | 1,345 m | About 6 hours |
| 6 | Jagat to Chisapani via Philim and Deng | 1,660 m | About 5 hours |
| 7 | Chisapani to Chumling (enter Tsum Valley) | 2,386 m | About 6 hours |
| 8 | Chumling to Chokang Paro | 3,010 m | About 5 hours |
| 9 | Chokang Paro to Nile | 3,361 m | About 5 hours |
| 10 | Nile to Mu Gompa | 3,700 m | About 4 hours |
| 11 | Rest, meditation and exploring at Mu Gompa | 3,700 m | Rest day |
| 12 | Mu Gompa to Burgi via the Milarepa cave | 3,245 m | About 5 hours |
| 13 | Burgi to Chumling via Chokang Paro | 2,386 m | About 5 hours |
| 14 | Chumling to Philim via Lokpa | 1,570 m | About 5 hours |
| 15 | Philim to Khorlabesi via Jagat | 970 m | About 5 hours |
| 16 | Khorlabesi to Soti Khola via Tatopani | 700 m | About 6 hours |
| 17 | Drive to Kathmandu via Arughat | 1,340 m | About 7 hours |
| 18 to 19 | Two days of yoga, meditation and singing bowl practice in Kathmandu, free time | 1,340 m | Free |
| 20 | International departure | – | Airport transfer |
Altitude and Acclimatization on the Tsum Valley Yoga and Meditation Retreat Trek
Altitude is moderate. You sleep above 3,000 m for five nights: Chokang Paro, Nile, two nights at Mu Gompa and Burgi. The climb is slow, with no big jumps, and the rest day at Mu Gompa on Day 11 gives your body time to adjust.
Gentle yoga and slow breathing can help you relax and sleep, but they do not prevent altitude sickness. Keep sessions light above 3,000 m. Skip strong inversions and breath-holding, and stop if you feel dizzy.
Watch for these signs of Acute Mountain Sickness (AMS): headache, nausea, dizziness, poor sleep and loss of appetite. Mild symptoms often ease with rest and water. Worsening symptoms mean going down. Your guide checks on you each evening and changes the plan if needed.
How Difficult Is the Tsum Valley Yoga and Meditation Retreat Trek?
It is moderate. You need no climbing skills and no yoga experience, but you need stamina. Walking days run from about 4 to 6 hours on a trail that climbs and drops a lot along the gorge.
- Longest days: the 6-hour walks on Days 4, 5, 7 and 16, and the two drive days of about 8 and 7 hours.
- Yoga level: sessions suit beginners. Regular practitioners can go deeper on easier days, and anyone can sit out a session.
- Best preparation: six to eight weeks of long hikes with a daypack, stair climbing and regular stretching or yoga at home. Break in your boots before you fly.
- Talk to your doctor first if you have a heart, lung, joint or blood pressure condition, or any condition that high altitude can make worse.
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Online nowItinerary
Detailed Itinerary
Written & checked by Nim Bhatta
Licensed by the Nepal Department of Tourism, Nim has led treks on the Manaslu Circuit since 2009 and is trained in wilderness first aid and altitude sickness response. He last walked the full Manaslu Circuit in spring 2025 to check lodges and trail conditions.
Last updated:
Day 01: Arrival in Kathmandu
Kathmandu 1,340 m / 4,396 ft- Accommodation: Tourist standard hotel
On first arrival in Kathmandu at Nepal International Airport received by our staff and guide, with warm Nepali traditional welcome. After, getting organized and then a short transfer to your hotel in the heart of Kathmandu city.
At the hotel check into your lovely rooms with refreshing rest after a jet-leg.
Then join in with other members of the group, for briefing at meeting halls or garden.
Our guide and leader will provide you with useful information regarding the trek, standard of lodge, foods and so on. If in doubt, can ask questions to make yourself at ease, after briefing enjoy the dinner in a typical Nepalese Restaurant.
Before dinner, includes special briefing and introduction on yoga, meditation as well of singing bowl exercise. An introduction with your Guru, or master instructor for yoga and meditation, including teachers in the art of singing bowl.
Day 02: Trekking Preparation day and Sightseeing in Kathmandu Durbar Square, Swayambhunath Stupa
Kathmandu 1,340 m / 4,396 ft- Accommodation: Hotel
Moring after a hearty breakfast, as per the time informed by our guide and staff our tour guide will meet. A short drive and walk in the heart of Kathmandu city, where the famous old Durbar Square located.
An ancient palace and courtyard of earlier kings from Malla to former Shah Period. Interesting areas adorned with temples and old palace, as well with resident of famous Living Goddess the Kumari. Includes a temple of Kasthamandap, where Kathmandu name derived from, meaning a temple built from the wood of a single tree.
The temples and monuments of Durbar Square, listed in UNESCO World Heritage Sites. After an interesting tour, a short drive leads west of the city to another famous landmark of Nepal. The Swayambhunath Stupa of Buddhist monuments, located on a hillock, one can enjoy views of Kathmandu city and the valley.
The Stupa one of the oldest in Nepal and probably in the world of more than 2,600 years of history. After an impressive morning tour back to hotel, rest of the day preparation for the wonderful Tsum Valley Trek.
As well for yoga and meditation practice and learning the skill of ancient art of singing bowl. The exercise also takes place early morning before breakfast and tour of Kathmandu.
Day 03: Drive from Kathmandu to Soti-Khola
Soti-Khola 700 m / 2,297 ft 8 hrs- 8 hours drive by bus
- Accommodation: Guesthouse or local lodge
Depart for wonderful adventure to Tsum Valley Trekking, taking a private car, comfortable tourist standard bus, or coach. As per the size of a group, a long drive takes you beyond Kathmandu valley towards the Gorkha district.
Located Nepal Mid-West around Gandaki Zone, a country of low and mid-hills, heavily cultivated farm areas. The drive follows Nepal’s main busy highway for some hours and then diverts heading north to Arughat town.
Arughat town is situated on low farm areas close to the raging Buri Gandaki River, from here another few hours of drive on the dirt country road to Soti-Khola for an overnight halt.
Soti-Khola a small farming area slowly growing into a town, as the motorable road has been connected. Time permitting enjoy a little bit of yoga and meditation practice at the lodge or close to Buri-Gandaki River.
Day 04: Trek to Machha-Khola
Machha-Khola 930 m / 3,051 ft 6 hrs- 6 hours walk
- Accommodation: Guesthouse / local lodge
Early morning practice Yoga & Meditation with the Guru or instructor before breakfast. Start the first-day trek of the adventure, heading due north following the Buri Gandaki upstream. The morning walk leads to a short climb for a few hours past smaller farm villages then end the day at Machha Khola.
A moderate size farm village with a number of simple and basic lodges for an overnight stop. The name Machha Khola means a Fishing stream.
Time permitting if not tired from day walks, enjoy a yoga and meditation practice at available quiet place.
Day 05: Trek to Jagat
Jagat 1,345 m / 4,413 ft 6 hrs- 6 hours walk
- Accommodation: Guesthouse / local lodge
Early morning practice Yoga & Meditation with the Guru or instructor before breakfast. From Machha Khola, after a pleasant overnight stop, the second-day walks lead to cooler hills. On leaving the low sub-tropical heavily farmed areas, the route follows slow ups and downs. Walking through a patch of forest reaching Tatopani, a place with a natural hot spring, enjoy the refreshing bathing as time permits.
Walk to Khola Besi and then to Dovan, a nice farm village for a short refreshing stop and continue the climb. As the day ends reach a nice moderate size hill village at Jagat for an overnight halt.
At Jagat, with time a short walk around to observe the local cultures, a blend of Hindu and Buddhism religions.
Time permitting if not tired from day walks, enjoy a yoga and meditation practice at available quiet place.
Day 06: Trek to Chisapani
Chisapani 1,660 m / 5,446 ft 5 hrs- 5 hours walk
- Accommodation: Guesthouse / local lodge
Early morning practice Yoga & Meditation with the Guru or instructor before breakfast. After a pleasant time at Jagat, from here onwards starts the Restricted Area of Tsum Valley & Upper Manaslu. After Jagat all foreign visitors need to obtain a special permit to enter Tsum Valley & Upper Manaslu.
The walk leads to climbing and then crossing a bridge to Nagjet and Philim villages, a lovely farm area. As route leads past the neatly tended farm terraces reaching a cool shade of the forest on reaching Deng. From here onwards into strong Buddhism culture, as walk follows higher area, past Deng. Slowly the long day trek comes to an end on reaching at a small farm village of Chisapani for an overnight stop.
Time permitting if not tired from day walks, enjoy a yoga and meditation practice at available quiet place.
Day 07: Trek to Chumling
Chumling 2,386 m / 7,828 ft 6 hrs- 6 hours walk
- Accommodation: Guesthouse
Trek to Chumling
Early morning practice Yoga & Meditation with the Guru or instructor before breakfast. From here onwards entering the hidden valley of Tsum, morning walk to a narrow river gorge. Leads to a short descent, and then with steep up reaching a forested path lined with rhododendron and pine trees. The walk continues past smaller farm villages. Then to a gradual uphill as walk heads east above a stream then reaching at first village of Tsum in Chumling overnight halt.
Time permitting if not tired from day walks, enjoy a yoga and meditation practice at available quiet place.
Day 08: Trek to Chokang-Paro
Chokang-Paro 3,010 m / 9,875 ft 5 hrs- 5 hours walk
- Accommodation: Guesthouse
Early morning practice Yoga & Meditation with the Guru or instructor before breakfast. After first overnight around Tsum region, having breakfast morning walk leads further east. Adventure continues through cultivated farm terraces villages facing views of Ganesh, Sringi and Manaslu Himal. Walk then heads downhill to cross a bridge above Smatiking Khola / stream to reach at Chokang-Paro for overnight stop. A nice moderate traditional farm village facing views of stunning landscapes with snow-capped peaks.
Enjoy the afternoon exploring the village of strong Buddhism culture and custom adorned with prayer monuments.
Time permitting if not tired from day walks, enjoy a yoga and meditation practice at available quiet place.
Day 09: Trek to Nile
Nile 3,361 m / 11,027 ft 5 hrs- 5 hours walk
- Accommodation: Guesthouse / local lodge
Early morning practice Yoga & Meditation with the Guru or instructor before
Breakfast. Start the morning overlooking great scenery of dramatic landscapes, after a pleasant overnight. From this nice village walk leads closer to our main highlight destination around Tsum Valley towards Nile and Mu Gompa. Following on windswept terrain, then reaching into a wide open scenic valley.
From here into dry, arid landscapes similar like Tibetan terrains, where green
vegetation and tall trees fades for smaller juniper bush. Walk continues along
with grand views of Ganesh and Manaslu Himal.
Finally the long day walk completes reaching Nile for overnight stop in a nice
simple lodge. Probably the best overnight accommodation and food provided
around Tsum area, due high and harsh conditions.
Time permitting if not tired from day walks, enjoy a yoga and meditation practice at available quiet place.
Day 10: Trek to Mu Gompa
Mu Gompa 3,700 m / 12,139 ft 4 hrs- 4 hours walk
- Accommodation: Guesthouse
Early morning practice Yoga & Meditation with the Guru or instructor before
Breakfast. Enjoying a pleasant time and overnight in Nile village, morning from Nile a short day hike to Mu Gompa. Reaching our final destination at the end of Tsum Valley morning walk leads with gradual climb on a dry windswept terrain.
As walk continues facing dramatic scenery of surrounding beautiful landscapes
and of snow peaks. After hours of exciting trek, then finally ending the walk on
reaching Mu Gompa the highest spot of the trip. Having rest then transfer to a
simple huts, which serves as a guest house for overnight stop.
Apart from basic accommodation and facilities, the surrounding scenery is Impressive, overlooking views of Ganesh Himal and array of peaks.
Late afternoon or evening enjoy a yoga and meditation practice at available quiet place.
Day 11: At Mu Gompa acclimatization and exploration
Mu Gompa 3,700 m / 12,139 ft- Accommodation: Guesthouse
Early morning practice Yoga & Meditation with the Guru or instructor before
Breakfast. After a continues walks of several days, enjoy a free rest day in Mu
Gompa on the highest spot of the adventure. Tour of the oldest monastery
around Tsum Valley, the interior of the Mu Gompa treasures valuable ancient
relics and idols.
Observe the statue of Lord Buddha and idols of famous saints and Gurus with
vibrant religious paintings. Explore around Mu Gompa the highest and remote
part of Tsum Valley. Interested people can take a short visit of Dhephu Doma
Gompa, a nunnery.
Late afternoon or evening enjoy a yoga and meditation practice at available quiet place.
Day 12: Mu Gompa to Burgi via Milarepa Cave
Burgi 3,245 m / 10,646 ft 5 hrs- 5 hours walk
- Accommodation: Guesthouse
Early morning practice Yoga & Meditation with the Guru or instructor before breakfast. On reaching the main highlight of the adventure, after a pleasant overnight stop at Mu Gompa for two nights. Return journey leads further from Nile to a small farm village of Burgi, before reaching Burgi. Enjoy a side trip to an interesting cave of 11th saint and guru Milarepa of Tibet, who stayed here for mediation. Milarepa a renowned Buddhist saint lived his whole life as a hermit meditating and staying in caves.
From this tranquil and interesting spot head downhill to and uphill to Burgi small village for overnight halt.
Day 13: Trek to Chumling
Chumling 2,386 m / 7,828 ft 5 hrs- 5 hours walk
- Accommodation: Guesthouse
Early morning practice Yoga & Meditation with the Guru or instructor before Breakfast. After an exciting visit of Mu Gompa, Nile and Burgi villages walk towards Chumling, return route heading south to cross a bridge on the west bank. Walk leads through Chokang Paro, and then downhill to join the main trail at Chumling for last overnight stop around Tsum Valley area.
Late afternoon or evening enjoy a yoga and meditation practice at available quiet place.
Day 14: Trek to Philim Village
Philim Village 1,570 m / 5,151 ft 5 hrs- 5 hours walk
- Accommodation: Guesthouse
Early morning practice Yoga & Meditation with the Guru or instructor before breakfast. Morning walk to Lokpa and then downhill to Philim nice farm village, the route leads to gradual ups and down. Then reaching on the main trail of Manaslu trail as walk continues heading further down leaving Tsum valley area.
The trail follows past Deng then at Philim village for an overnight stop, where the climate is mild. A lovely spread out village with neat tended farm terraces. Time permitting if not tired from day walks, enjoy a yoga and meditation practice at available quiet place.
Day 15: Trek to Khorlabesi
Khorlabesi 970 m / 3,182 ft 5 hrs- 5 hours walk
- Accommodation: Guesthouse
Early morning practice Yoga & Meditation with the Guru or instructor before breakfast. From Philim down to Jagat village for possible lunch stop, after a refreshing break walk continues on downhill. As altitude drops along with change of vegetation and landscapes, reaching warmer low farm areas at Kholabesi. A small farm village for overnight stop, before ending our walk at Soti-Khola.
Time permitting if not tired from day walks, enjoy a yoga and meditation practice at available quiet place.
Day 16: Trek to Soti-Khola
Soti-Khola 700 m / 2,297 ft 6 hrs- 6 hours walk
- Accommodation: Guesthouse
Early morning practice Yoga & Meditation with the Guru or instructor before breakfast. Enjoy the last day walk of the adventure, as route leads into a cool shade of forest to Tatopani. A place with natural hot-spring, time permitting enjoy the hot bathe relaxing the muscles after a long downhill walk.
From Tatopani another few hours of pleasant walk to Soti-Khola for last overnight
in the comfort of a nice simple lodge. Time permitting if not tired from day walks, enjoy a yoga and meditation practice at available quiet place.
Day 17: Drive to Kathmandu via Arughat
Kathmandu 1,340 m / 4,396 ft 7 hrs- 7 hours drive by shared jeep or bus
- Accommodation: Hotel
Final day around the Himalayan remote farm villages of Gorkha district, leaving Soti-Khola, after breakfast. Depending upon the size of a group and types of vehicles. A long overland journey but interesting on winding road through farm areas of Gorkha and Dhading districts. As drive leads past Arughat towns and farm village and then joining the main Kathmandu highway.
Drive continuers with last uphill on the outskirt of Kathmandu valley, then finally reaching Kathmandu city and back to your hotel. Arriving by late afternoon or evening time. After a most mesmerizing adventure of a lifetime experience on Tsum Valley Trek.
Time permitting if not tired from day walks, enjoy a yoga and meditation practice at available quiet place.
Day 18: In Kathmandu free day for individual activities
Kathmandu 1,340 m / 4,396 ft- Accommodation: Hotel
Day of Yoga & Meditation with Singing Bowl practice.
Early morning practice Yoga & Meditation with the Guru or instructor before
Breakfast. These two days, free to learn art and skill of Yoga & Meditation, as well how to use a singing bowl. With time for individual activities and shopping souvenirs.
Interested people having spare time can join in for exciting tour of Patan / Lalitpur and Bhaktapur cities. Well worth a visit not to be missed takes you back into medieval era times.
Day 19: Final International Flight Departure for Homeward Bound
1,340 m / 4,396 ftLast day in Kathmandu and Nepal, after a great memorable adventure around Tsum Valley Yoga & Meditation Retreat Trek. Our staff transfer you to the international airport terminal, and then bidding farewell to the guide and staff. As you head for the smooth flight homeward bound.
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Online now1,340 m4,396 ftDay 02 Trekking Preparation day and Sightseeing in Kathmandu Durbar Square, Swayambhunath Stupa
1,340 m4,396 ftDay 03 Drive from Kathmandu to Soti-Khola
700 m2,297 ftDay 04 Trek to Machha-Khola
930 m3,051 ftDay 05 Trek to Jagat
1,345 m4,413 ftDay 06 Trek to Chisapani
1,660 m5,446 ftDay 07 Trek to Chumling
2,386 m7,828 ftDay 08 Trek to Chokang-Paro
3,010 m9,875 ftDay 09 Trek to Nile
3,361 m11,027 ftDay 10 Trek to Mu Gompa
3,700 m12,139 ft3,700 m12,139 ftDay 11 At Mu Gompa acclimatization and exploration
3,700 m12,139 ftDay 12 Mu Gompa to Burgi via Milarepa Cave
3,245 m10,646 ftDay 13 Trek to Chumling
2,386 m7,828 ftDay 14 Trek to Philim Village
1,570 m5,151 ftDay 15 Trek to Khorlabesi
970 m3,182 ftDay 16 Trek to Soti-Khola
700 m2,297 ftDay 17 Drive to Kathmandu via Arughat
1,340 m4,396 ftDay 18 In Kathmandu free day for individual activities
1,340 m4,396 ftDay 19 Final International Flight Departure for Homeward Bound
1,340 m4,396 ft135791113151719
High 17°C63°F · Low 6°C43°FJanFeb Machha Khola
High 19°C66°F · Low 8°C46°FFebMar Machha Khola
High 23°C73°F · Low 11°C52°FMarApr Machha Khola
High 26°C79°F · Low 14°C57°FAprMay Machha Khola
High 27°C81°F · Low 18°C64°FMayJun Machha Khola
High 28°C82°F · Low 22°C72°FJunJul Machha Khola
High 27°C81°F · Low 23°C73°FJulAug Machha Khola
High 27°C81°F · Low 23°C73°FAugSep Machha Khola
High 27°C81°F · Low 21°C70°FSepOct Machha Khola
High 25°C77°F · Low 17°C63°FOctNov Machha Khola
High 22°C72°F · Low 12°C54°FNovDec Machha Khola
High 18°C64°F · Low 8°C46°FDec
High -4°C25°F · Low -13°C9°FJanFeb Mu Gompa
High -3°C27°F · Low -11°C12°FFebMar Mu Gompa
High 0°C32°F · Low -7°C19°FMarApr Mu Gompa
High 5°C41°F · Low -3°C27°FAprMay Mu Gompa
High 10°C50°F · Low 3°C37°FMayJun Mu Gompa
High 15°C59°F · Low 8°C46°FJunJul Mu Gompa
High 17°C63°F · Low 10°C50°FJulAug Mu Gompa
High 17°C63°F · Low 10°C50°FAugSep Mu Gompa
High 15°C59°F · Low 8°C46°FSepOct Mu Gompa
High 10°C50°F · Low 2°C36°FOctNov Mu Gompa
High 5°C41°F · Low -4°C25°FNovDec Mu Gompa
High 0°C32°F · Low -10°C14°FDec
Average temperatures (approx.), 2015 to 2024. Source: Open-Meteo, adjusted to each village's altitude.
Yoga, Meditation and Culture in Tsum Valley
How the practice works: Most days start with a short yoga and meditation session before breakfast, led by our yoga instructor. On shorter walking days there is often a gentle session in the afternoon or evening at a quiet spot near the lodge.
- Morning: gentle stretches, breathing and a short sitting meditation to get ready for the trail.
- Afternoon or evening: slow stretching and quiet sitting when you are not too tired.
- Mu Gompa rest day: more time to meditate, plus a tour of the old monastery and an optional visit to the nearby nunnery.
- Kathmandu: an introduction on Day 1, then two full days of yoga, meditation and singing bowl practice after the trek.
- Optional always: you can join, take it easy or sit out any session.
People and faith: The lower valley is home to Gurung, Magar, Brahmin, Chhetri and Newar communities, with Hindu and Buddhist traditions side by side around Jagat and Philim. The people of upper Tsum are called Tsumba. Their language, faith and customs are close to Tibetan culture.
The salt-trade route: Tsum once sat on a trade route between Nepal and Tibet. Yaks and pack animals still carry goods between the villages.
Etiquette: Walk clockwise around chortens and mani walls, ask before you photograph people or monastery interiors, and dress modestly in gompas.
Best Time for the Tsum Valley Yoga and Meditation Retreat Trek
| Season | Months | What to expect | Verdict |
|---|---|---|---|
| Autumn | September to November | Clear skies, cold mornings, short days | Best overall |
| Spring | March to May | Rhododendrons in bloom, longer days, afternoon cloud, cheaper permit rate | Very good |
| Winter | December to February | Very cold, snow in the upper valley, some lodges closed | Not recommended for this trip |
| Monsoon | June to August | Heavy rain, leeches, landslide risk, roads can close | Not recommended |
- Autumn: sunny days and dry trails. Nights at Mu Gompa are cold, so morning yoga often waits for the sun or moves indoors.
- Spring: blooming forests on the lower trail. Expect light rain or snow higher up now and then, and cold mornings and evenings.
- Winter: snow can make the trail above Chumling hard going, and some lodges near Mu Gompa close.
- Monsoon: the road to Soti Khola can wash out and transport may be cancelled.
Read more: Best Time for Manaslu Trek: A Season-by-Season Guide
Required Permits for the Tsum Valley Yoga and Meditation Retreat Trek
Tsum Valley is a restricted area. You cannot walk in without permits and a licensed guide. The restricted section starts after Jagat. We apply for the permits, so you only send your passport copy, visa details, passport-size photos and insurance information.
| Permit | Where it applies | Fee for foreign trekkers |
|---|---|---|
| Tsum Valley Restricted Area Permit | Lokpa, Chumling, Chokang Paro, Nile, Mu Gompa and the rest of Tsum | September to November: USD 40 for the first 7 days, then USD 7 per extra day. December to August: USD 30 for the first 7 days, then USD 7 per extra day. |
| Manaslu Conservation Area Permit (MCAP) | The protected Manaslu area, from Jagat | NPR 3,000 |
Rules to know:
- A licensed guide is required for every trekker.
- Only a registered trekking agency can apply for the restricted area permit. You cannot apply yourself.
- Solo travellers can now apply alone. The old two-trekker rule was removed on 22 March 2026. The guide and agency rules did not change.
- This trek stays in Tsum and the lower Budhi Gandaki, so you do not need the Manaslu Restricted Area Permit or ACAP.
- A small Chumnubri Rural Municipality fee may also be collected on the trail.
- Fees are set by the government and can change. We confirm the current figures before you travel.
Last checked: October 2026. Read our full Tsum Valley permit guide.
Tsum Valley Yoga and Meditation Retreat Trek Packing List
| Head and hands | Sun hat, warm fleece hat or beanie, UV sunglasses, liner gloves and warm gloves |
|---|---|
| Upper body | Quick-dry T-shirts, thermal base layer, fleece jacket, waterproof shell jacket, down jacket |
| Lower body | Trekking pants, thermal base layer pants, waterproof shell pants |
| Yoga and meditation | Thin, light travel mat or mat towel, soft stretchy layers, warm socks for cold floors, a light shawl or blanket for sitting |
| Feet | Broken-in waterproof boots, liner and wool socks, camp shoes or sandals |
| Gear | Warm sleeping bag, headlamp, trekking poles, daypack of 25 to 35 L, water bottles plus a filter or purification tablets, power bank, swimsuit for the Tatopani hot spring |
| Documents and money | Passport with visa, insurance with helicopter evacuation cover, passport-size photos for permits, enough Nepali rupees for drinks, showers, charging and tips |
For a full list, see what to carry for treks in the Manaslu region.
Accommodation & Food
Lodges (guesthouses): Rooms are simple, with twin beds and shared bathrooms in most villages. Lodges in upper Tsum are small family homes. Hot showers cost extra where they exist.
Mu Gompa: You sleep in simple huts that serve as a guesthouse. Facilities are basic, but the views of Ganesh Himal and the quiet make up for it.
Practice space: Sessions take place on lodge terraces, in courtyards or in the dining room when it is cold. Expect a simple shared spot, not a studio.
Meals: Breakfast, lunch and dinner on the trek are included. In Kathmandu breakfast is included at your hotel, plus a welcome dinner on Day 1. Expect dal bhat, noodles, potatoes, eggs, Tibetan bread and tsampa in the upper valley. Vegetarian food is easy to find.
Drinking water: Lodges sell boiled or filtered water. Bring a filter or purification tablets and refill from taps.
Power and Wi-Fi: Charging costs a small fee and is often solar. Wi-Fi and phone signal are weak or missing in upper Tsum.
Kathmandu: You stay in a tourist standard hotel before and after the trek.
Safety & Guide Information
Guides: Your trekking guide is licensed and government registered, trained in altitude awareness and basic medical response, and knows the trail, the lodges and the villages. English-speaking guides are standard.
Yoga sessions: Our yoga instructor leads the sessions and adapts them to the day. Tell us about any injury or health condition before the trek so the practice can be changed for you.
Emergencies: If someone has serious AMS, an injury or an illness, we organize a descent. If needed, we arrange a helicopter evacuation to Kathmandu. Evacuation costs are your responsibility, so travel insurance with helicopter evacuation cover is essential. Make sure it covers you up to at least 4,000 m.
Communication: Mobile coverage is patchy along the Budhi Gandaki and often absent in upper Tsum.
Respect local customs: Tsum is a sacred valley where killing animals has long been forbidden. Follow your guide inside monasteries and keep quiet during prayers.
Seasons to avoid: Heavy monsoon rain from June to August brings landslides and road closures in the lower Budhi Gandaki valley.
- Yoga and Meditation DailySessions run through the trek, with singing bowl therapy along the way.
- A Sacred ValleyTsum is a Tibetan Buddhist valley of gompas and prayer walls, ideal for a retreat.
- Peace and QuietFew trekkers come here. You practice in silence, ringed by snow peaks.
- Unhurried 20-Day PaceShort walking days and rest time so the retreat feels like rest, not a race.
- Experienced GuidesA licensed trekking guide handles route, permits and safety for you.
- 24/7 SupportOur team stays on call for your whole retreat, including emergency evacuation coordination.
Frequently Asked Questions
No. Sessions are gentle and suit beginners. Regular practitioners can go deeper on easier days, and you can take it easy or sit out any session.
The trip runs 20 days from arrival in Kathmandu to departure. You spend 15 days in the mountains, including 2 driving days and a rest day at Mu Gompa, plus a sightseeing day and two practice days in Kathmandu.
Most days start with a short session before breakfast. On shorter walking days there is often a gentle session in the afternoon or evening. You also get two practice days in Kathmandu after the trek.
Singing bowls are metal bowls that give a long, humming tone when you strike or rub the rim. You use the sound to focus during meditation. You learn the basics in Kathmandu before and after the trek.
It is moderate. There is no high pass or technical climbing, but walking days run from about 4 to 6 hours on a trail with many ups and downs.
The highest point is Mu Gompa at 3,700 m (12,139 ft). You sleep there for two nights, with a rest day in between.
Gentle yoga and slow breathing can help you relax and sleep, but they do not prevent altitude sickness. A slow climb, rest and plenty of water matter most. Keep sessions light above 3,000 m.
You need the Tsum Valley Restricted Area Permit and the Manaslu Conservation Area Permit. A small local Chumnubri fee may also be collected. We handle the paperwork for you.
Yes. Since 22 March 2026 you can get a restricted area permit as one person. You still need a registered agency and a licensed guide, and we arrange both.
Yes. Breakfast, lunch and dinner on the trek are included. In Kathmandu breakfast is included at your hotel, plus a welcome dinner on Day 1.
We suggest a thin, light travel mat or a mat towel that packs easily. Ask us when you book if you would rather not carry one.
The best times are September to November and March to May. Autumn gives the clearest mountain views. Spring brings rhododendron blooms, longer days and a cheaper permit rate.
Tsum Valley Yoga & Meditation Retreat Trek Map
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