The Annapurna Circuit: Trek and Practice in the Mustang Valley
Seventeen days: the classic Annapurna Circuit over Thorong La, followed by five days of yoga, meditation and silence in the high Mustang valley.
- Duration
- 17 d
- Difficulty
- Moderate
- Max altitude
- 5416 m
- Starts in
- Kathmandu
- Group size
- 6–18
- From
- $900
About this route
The Annapurna Circuit is one of the world's best-known mountain treks. The route was opened to foreigners in 1977; before that, the Mustang valley was almost entirely closed. Today it is 160–170 kilometres on foot, counter-clockwise around the Annapurna massif (ten peaks above 7000 m, the main one — Annapurna I at 8091 m), crossing the Thorong La pass at 5416 m — one of the highest hikeable passes in the world.
This version of the route is longer than the classic loop. After descending from the pass into Muktinath we do not return immediately to Pokhara — we stay five nights in the Upper Mustang valley at 3750 m, in a location historically linked to Tibetan Buddhism of the Sakya school and to the pre-Buddhist Bon religion. These five days are a distinct module: morning hatha yoga, breath work (pranayama), seated meditation, singing-bowl sessions. The programme is led by a Russian-speaking instructor trained in Indian ashrams; the format is secular and open to participants of any worldview.
The trip combines two different kinds of load. The first ten days are physical: ascent from 800 m (Besisahar) to 5416 m (Thorong La) with acclimatisation halts at Manang and Yak Kharka. You sleep above 4000 m for four consecutive nights. The pass day is the longest: 4 am start, 9–10 hours moving, 1700 m of cumulative ascent and descent. The five Mustang days that follow are a static load — early starts, slow pace, attention to breath and posture.
We do not promise spiritual awakening, and we do not use the language of "energy clearing" or "karma cleansing" for lakes and passes. We offer seventeen days in one of the physically and visually most powerful places on the planet, with a practice programme that in this context lands differently than it does in a second-floor studio.
Day by day
- Day 1
- Day 2
- Day 3
1,400 m
- Day 4
2,670 m8 h on trail215 km
- Day 5
3,190 m6 h on trail16 km
- Day 6
3,540 m4 h on trail10 km
- Day 7
3,540 m
- Day 8
4,018 m4 h on trail8 km
- Day 9
4,450 m3 h on trail4 km
- Day 10
3,700 m9 h on trail16 km
- Day 16
1,400 m7 h on trail200 km
- Day 17
Gallery
Safety and health
What you need to know before the route
Physical requirements
The route is rated difficulty 5 out of 10. There are no technical sections — this is trekking, not mountaineering. However, the demands on endurance and altitude acclimatization are real.
What you need to be able to do
Walk 6–8 hours a day with a daypack of 5–7 kg over varied terrain
On one day — cover 16 km with 966 m of ascent and 1656 m of descent (day 10, the pass crossing)
Sleep above 3000 m for nine consecutive nights, above 4000 m for four nights
On altitude sickness
Symptoms of mild altitude sickness (headache, nausea, fatigue, sleep disturbance) occur above 4000 m in approximately 50% of people without prior high-altitude experience. This is not an indicator of poor fitness — acclimatization genetics are individual. Symptoms of moderate severity (persistent headache, vomiting, shortness of breath at rest) are grounds for halting ascent and descending. Severe forms (HACE — cerebral oedema, HAPE — pulmonary oedema) develop in 1–2% and require immediate evacuation.
Annapurna is statistically safer than Kailash: maximum altitude 5416 m versus 5630 m, and the pass day is the only one that is extreme in terms of elevation. But that day itself is demanding: 9–10 hours of movement with an elevation change of 2622 m.
Our protocol
Acclimatization scheme 'climb high, sleep low' on the Chame → Manang section, a mandatory rest day in Manang, daily saturation monitoring with a portable pulse oximeter (normal readings at 3500–4000 m: SpO2 85–90%, at 5000 m: 80–85%), Diamox 125–250 mg twice daily as prophylaxis (at your doctor's discretion), immediate descent upon deterioration.
Who the route is not suitable for
Pregnant individuals
People with uncontrolled hypertension, ischaemic heart disease, severe asthma
Those with no experience above 3000 m without a medical examination one month before departure
Age 65+ — individual decision after consultation, not a prohibition
Serious knee problems — day 10 (1656 m of descent) is dangerous for knee joints; for chronic conditions we recommend choosing a programme without the pass
What we recommend doing in advance
At least one trek above 3000 m within the year before Annapurna (Caucasus, Altai, Pamir)
Cardio training 3–4 times per week (running, cycling, stair climbing with weight) for 3 months before departure
Basic medical examination (ECG, complete blood count) one month before travel
Equipment
Equipment falls into three categories: critical (without it you will not start the route), important (without it comfort suffers), and optional.
Critical
Trekking boots — broken in, membrane, ankle support
Sleeping bag rated to −15 °C comfort
Membrane jacket and trousers (wind- and waterproof)
Warm down jacket or thick fleece for camp evenings
Base layers — two sets, merino wool preferred
Gloves — fleece + spare pair
Sunglasses with UV protection category 3–4
SPF 50 sunscreen for face and lips
Trekking poles (telescopic, two)
1 L water bottle + 0.5–1 L thermos
Personal first-aid kit — Diamox (after medical consultation), ibuprofen, anti-diarrhoeal, oral rehydration salts, adhesive plasters, bandage, your chronic medications
Important
Headlamp + spare batteries (4:00 start on day ten — mandatory)
Daypack 30–45 L + rain cover
Thin trekking socks 3 pairs + warm socks 2 pairs
Buff or bandana against dust and sun
Wet wipes, toilet paper
Plug adapter for Asian outlets (type D, in Nepal)
Comfortable clothing for practices in Mustang (5 days): leggings or soft trousers, T-shirt, light fleece
Optional
A book or downloaded playlist — evenings in lodges are long
Camera, if photography matters — phones drain in the cold within an hour
Powerbank 10000+ mAh
A few small-denomination dollar bills for tips
Personal yoga mat (Panorama Inn has mats available)
Altitude regime
The route climbs to 5416 m. Above 2500 m the body acclimatizes more slowly: pressure drops and there is 25–40% less oxygen. We schedule altitude gain to stay under 500 m per day above 3000 m and include acclimatization days.
Evacuation
The guide carries a link to Nepali rescue services and the insurance assistance line. The guide decides on evacuation at the first signs of acute mountain sickness (AMS) or injury. Each participant must hold insurance covering high-altitude evacuation up to 5416 m.
Before the trip
- Insurance covering high-altitude evacuation
- Medical clearance from a physician
- At least 4 weeks of cardio preparation
- Personal first-aid kit (we'll discuss the contents)
From
What's included
| Position | Currency | Price | Notes |
|---|---|---|---|
Base package (from $900, lodge basis, double occupancy) | USD | $900 | |
Upper Mustang permit ($500/pp for 10 days — included) | USD | $500 |
Base package (from $900, lodge basis, double occupancy)
USD
$900
Upper Mustang permit ($500/pp for 10 days — included)
USD
$500
Optional extras
| Position | Currency | Price | Notes |
|---|---|---|---|
Single supplement (trek section) | USD | $150 | Optional |
Single supplement (Panorama Inn) | USD | $200 | Optional |
Recommended tips for guides and porters | USD | $100 | Optional |
Nepal visa on arrival (30 days) | USD | $50 | Optional |
Single supplement (trek section)
USD
$150
OptionalSingle supplement (Panorama Inn)
USD
$200
OptionalRecommended tips for guides and porters
USD
$100
OptionalNepal visa on arrival (30 days)
USD
$50
Optional
The total shown is per participant. The exact price depends on the chosen date and group size.
Upcoming dates
Departure calendar
FAQ
Basic fitness — yes. If you can walk at a mountain pace for 6 consecutive hours with a 5–7 kg pack and still hold a conversation, and you have at least one experience of sleeping above 3000 m — you are ready. The pass-crossing day is the most demanding of the entire trip, but it is just one day. Without a minimum level of fitness, the risk of dropping out on day 10 is high, and you would then miss both the descent to Muktinath and the entire Mustang module.
The decision on attempting the pass is made on the morning of day 10 based on each participant's condition. If you have moderate-severity symptoms or significant illness — we will arrange a walking descent back to Manang (1 day) and from there a transfer around the massif to Muktinath via Pokhara (2 additional days, paid separately). This is not a 'tour failure', it is a planned option in the protocol. You rejoin the group in Mustang.
No. The instructor is a Russian yoga and meditation teacher, trained at Indian ashrams (details on request). The format is secular: techniques for working with breath, body, and attention without obligatory acceptance of Buddhist or Hindu philosophical tenets. Open to people of any faith, including the fully secular. If a religious context suits you better — visits to active monasteries along the route (Braga, Kani Gompa) and Muktinath provide that opportunity.
An international passport valid for at least 6 months after return and with one clean double-page spread. Nepal visa — on arrival in Kathmandu ($30 for 15 days / $50 for 30 / $125 for 90; no additional Chinese or Bhutanese visa is required here). TIMS card and ACAP permit — we process these for you in Kathmandu. Upper Mustang permit — a critical document, issued only through a licensed operator, included in the price.
Vegetarian — no problem; Nepali and Tibetan cuisine is predominantly plant-based (dal bhat, vegetable momo, thukpa, tsampa). Vegan — possible, but dairy products dominate in traditional cooking; discuss with the guide in advance. Gluten-free — difficult: wheat noodles and tsampa (roasted barley flour) are the staple of high-altitude meals. Between Chame and Muktinath the choice is minimal. At Panorama Inn in Mustang the kitchen is more flexible. Please inform us of dietary requirements when booking, not on arrival.
Exchange $300–500 for Nepali rupees in Kathmandu in advance (ATMs in Thamel work, withdrawal limit is usually 35,000 NPR per transaction). On the trek prices rise with altitude: a cup of tea in Chame — 80 NPR, at Thorong Phedi — 350 NPR. Budget $25–40 per day for lunches and dinners. At Panorama Inn meals are included, no expenditure required. Cards are not accepted on the route.
4G from Ncell works in Chame, Manang, and Muktinath. Between these points there is no signal. Lodges often sell Wi-Fi for 200–500 NPR per day; speeds are low. At Panorama Inn in Mustang Wi-Fi is available; reliability depends on the weather. For critical communications we recommend purchasing a Ncell SIM at Kathmandu Airport on arrival ($5–10 for 10 GB).
According to our statistics over recent seasons — approximately 85% of participants complete Thorong La. This is lower than on Kailash (90%), despite the lower maximum altitude: on Annapurna there are more days of walking with a pack, more strain on the knees, and a greater chance of foot injury. Of the 15% who leave the route: half do so due to altitude sickness between Manang and the pass, half due to injury (sprains, blisters, flare-ups of chronic conditions). Everyone who does not cross the pass still reaches the Mustang module via the bypass road.
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