Trek Grade
Easy to Moderate
Highest Altitude
12,250 ft
Base Camp
Sankari
Best Time
April,May,June,Sept,Oct,Nov
Phulara Ridge Trek
The Phulara Ridge Trek is an adventurous trek that takes you along a narrow pathway formed by the convergence of two mountainsides, with steep drops on either side. Walking along the ridge is akin to traversing an axe edge, with completely vertical on both sides. This trek, perched at a lofty altitude of 12,250 feet, offers a breathtaking 250-degree vista of snow-draped mountains, creating an illusion of the mountains moving in tandem with your traverse along the ridge.
Located in the northeastern part of Sankari, Uttarakhand, just 25 km from the Himachal Pradesh border, the Phulara Ridge finds its home within the Govind Pashu Vihar National Park, near renowned treks like Kedarkantha and Har Ki Dun Trek. The trek begins and ends at Sankari, and its unique geographic location means that the direct rays of the sun don’t reach the area, allowing the snow on the trails to linger longer, sometimes even into spring. This intriguing aspect of the trek is sure to captivate your senses.
Trek Cost
- Stay will be on a twin-sharing basis in tents
- + 210 Trek Insurance (Optionla)
- Discount Policy
- Transport Optional ( INR - 1,500 extra )
Pickup time 6.30 A.M from Prince Chowk, Near Dehradun Railway Station
Fix Diparture Dates
Phulara Ridge Trek Videos
Videos by experts watch these videos to prepare well for a Successful Tre
Want To Trek Like Pro?
Check out the following videos if you want to trek like a pro trekker and improve your skills. These videos contain helpful tips, tricks, and techniques to help you trek like a pro. Whether you’re a beginner or an experienced trekker, these videos can provide valuable insights to enhance your trekking experience. So, watch the videos below by Trekup India experts to take your trekking skills to the next level.
Know Everything About Acute Mountain Sickness
Acute Mountain Sickness is a medical condition that can occur when individuals travel to high altitudes, typically above 8,000 feet. It is caused by the decrease in air pressure and oxygen levels in the air as altitude increases. Symptoms of Acute Mountain Sickness may include headache, nausea, vomiting, dizziness, and difficulty sleeping. To avoid Acute Mountain Sickness, it is important to gradually adjust to high altitudes and seek medical attention if symptoms worsen. To learn more about this condition, check out the videos by Trekup India.
Day Wise Detailed Itinerary of Phulara Ridge Trek
Day 1: Pickup From Dehradun to Sankri
- Pickup location: Prince Chowk, just 400 meters from Dehradun Railway Station.
- The pickup time will be 6:30 AM.
- It’s a 210 km drive from Dehradun to Sankari base camp.
- Dinner will be at our Hotel.
- Tonight, you will be staying at an altitude of 1930 meters.
Sankari, the base camp for the trek, is a tiny but beautiful village with 250 homes. It has a handful of restaurants and shops. During peak times, the village is bustling with trekking activity as it serves as the basecamp for numerous treks like Kedarkantha, Bali Pass, and Borasu Pass. The village offers stunning views of the setting sun behind the higher Himalayas, with the Swargarohini mountains sparkling in the evening sunlight. The route to Sankari passes through Nainbagh, Naugaon, Purola, Jarmola, Mori, and Naitwar. A left-hand turn from Naitwar will take you to Dhaula, which is the base camp for the Rupin Pass and Bharadsar Lake trek, and then on to Sankari.
Day 2: Sankari to Sikolta By Trek
- Altitude: The trek begins at an elevation of 6,397 ft (1,950 m) and ascends to a height of 9,300 ft (2,835 m).
- Time taken: It typically takes around 5 hours to complete the trek.
- Trek gradient: The trail features a moderate gradient, steadily ascending throughout the trek.
- Water sources: There is a small stream located near a broken bridge, which can be found approximately 3.5-4 hours into the trek.
The first part of the trail takes you through a beautiful pine forest. It is well-marked and wide, making it easy to navigate. Keep an eye out for various bird species along the way, such as drongos, barbets, treepies, and woodpeckers. After about 1.5 hours of climbing, you will encounter a small concrete bridge. As you continue, you will pass a broken Dhaba and reach the first “Jainol Thatch” clearing. After climbing for another 10 minutes, you’ll get to the second clearing called “Marikoda”, where you can see Dhunda’s peak and the Phulara Ridge.
Further along the trail, you will encounter two forks. You can either continue straight to reach Juda Ka Talab or explore the left trail from the fork, passing through beautiful pine forests filled with the fragrant aroma of Himalayan Cedar and Deodhar Cedar. After about 30 minutes, you will reach the main trail leading to JKT. As you follow the forest trail to the left, you will be greeted by the beautiful sight of a ridge in the distance and snow-capped peaks to your left. You will also come across a small bridge and a stream where you can refill your water bottles.
Continuing the climb for 40 minutes, you will notice yellow marsh marigolds and purple lilies along the trail. Eventually, you will reach the Gecko Rock, a large rock that resembles a lizard with its head up. This will lead you to the clearing of Sikolta, a beautiful meadow with broken Gujjar houses where you can pitch your tents. The water source is located to the right, but be mindful of flooding streams after the monsoon.
Day 3: Trek From Sikolta to Bhoj Gadi
- Altitude: The trail starts at 9300 feet (2835 meters) and ascends 11,155 feet (3400 meters).
- Time taken: The hike typically takes around 4 hours to complete.
- Trek gradient: The trail offers an easy to moderate gradient, with a gradual ascent throughout.
- Water sources: A stream conveniently located near the bridge approximately one hour into the hike provides a reliable water source for hikers.
It takes about 30 minutes to ascend from Sikolta through the dense, dark forest. Pay attention to the few fallen trees along the trail. At the end of the trail, you will encounter a bridge. After crossing the bridge, there is a short descent followed by a steep ascent through a narrow section of landslide terrain measuring approximately 100 meters.
You can refill water from the stream underneath the bridge, which separates the valley. Continue climbing for 15 minutes to reach the more extensive Karsu Thatch clearing, where the grass is full of yellow flowers. As you enter the extensive clearing, you will see the Kedarkantha peak. From here, you can see the gradual decline in the tree line. Keep to your left and continue the gradual ascent for another 30 minutes. Along the trail, you can see rhododendrons and some Bhoj trees, and after the monsoon, the flowers begin to bloom. As you continue, the clearings will open up, and you will enter lush green meadows. Walking on the green cover is a treat for your legs and eyes.
The highest point on this hill is the Dhunda Top. After a gentle climb of 15 minutes and another trek for 10 minutes to the left, the trail will lead you into a beautiful meadow, which serves as your campsite. The stream running down the valley is your water source. You can go for an excursion or acclimatization walk to the top of the hill. A long ridge runs up to the top, which can lead you down to Kedarkantha. From this campsite, you can see the Purola region, Swargarohini and Devkyara, Lekha Top, Vijay Top, and other peaks, making it the perfect spot to catch beautiful sunsets and sunrises.
Day 4: Bhoj Gadi to Pushtara via Phulara ridge
- Altitude: The trek starts at 11,115 ft (3,400 m) and reaches a maximum altitude of 12,127 ft (3,696 m) before descending to 9,500 ft (2,896 m).
- Time taken: The trek typically takes around 6 hours to complete.
- Trek gradient: The trek is considered easy-moderate. The trail to the summit involves a gradual incline. After reaching the ridge, the trail flattens out before descending to the Pushtara.
- Water sources: There are no natural water sources along the trail, so carrying at least 2 litres of water from Bhoj Gadi is recommended to ensure an adequate supply for the trek.
From the campsite, you can see the top of the ridge. The climb is pleasant at the beginning of the day. It takes approximately 45 minutes to reach the summit of the hill. This trail is known for spotting many Himalayan Monals, a species of pheasant known for its vibrant colours. On this day, I saw seven Monals as I approached the ridge. The view from the ridge is stunning, offering a 250-degree view of the snow-peaked mountains. The trail ends at the beautiful ridge with slight ascents, and you can feel the snow-capped mountains moving with you as you trek. The ridge is also home to a variety of alpine flowers, adding to the scenic beauty of the trail.
After another hour of hiking, you’ll reach the end of the trail, where it takes a right turn. This marks the beginning of a grand entrance to a truly magnificent view, with a few stones along the way, adding to the natural charm. The peaks of Hanuman Top and Sarutal Top stand tall and proud, commanding your attention from right to left. From this point, continue to the right. At the top, you might catch an intermittent signal from Vodafone, a reminder of the modern world amidst this natural wonder. There are several ascents and descents you can choose from, each offering a unique perspective of the landscape. Cross the base of Sarutal to continue your adventure.
Prepare for a descent followed by a gradual ascent. The drop is to the right, and the valley of Purola unfolds in the distance, framed by majestic pines. It’s important to note that this section is inaccessible during winter due to snow and lack of water sources. Crossing the snow section in April can be a challenging and tricky task, but with the right preparation, it’s a challenge that can be overcome. With snow, it took me approximately an hour and fifty minutes. Without snow, this section would have taken about 30 minutes to complete. Despite the challenges, this section is a haven for Monals and wildflowers, offering a unique and rewarding experience.
Once you have crossed the valley, you will enter the right-hand side of the hill. There are a few big mountains in front of you. Continue to your right as you descend. The vastness of Pushtara meadows will amaze you. It is a great spot to set up your camp.
Taloti is found in the valley if you cross it. The melting glaciers have created a beautiful medium-sized lake. Pushtara is a large lake with much water on its right side. The Gujjars, a local nomadic community, have a small graveyard here, a place of reverence and reflection that adds a touch of solemnity to the landscape. It is a great place to tell stories and spend the night.
Day 5: Pushtara to Taluka. Drive to Sankari
- Altitude: Starting from 9,500 feet (2,896 meters) and descending to 7,953 feet (2,424 meters).
- Time took: The trek will take approximately 5 hours, followed by a 1-hour drive to Sankari.
- Trek gradient: The trek is classified as easy to moderate, with a gradual ascent along the trail leading to Taluka.
- Water sources: A stream can be found approximately 1.5 hours before entering the forest, providing a reliable water source for trekkers.
It would take you to Taluka. You will descend through the meadows for the first 30 minutes. Here, you will see broken Gujjar huts. The trail, which comes from Taloti Valley, is visible to the right. Continue to descend and follow this trail. Keep going towards the right. The tree line begins to rise. The floor is covered with yellow flowers, like a bed where you can lie down.
Continue your descent for 30 minutes, and you will reach the forest. There are good trails that lead into the forest. It is large and easy to lose your way if you wander off-trail. The cover is well-lit, and the trees are spread out. Later, you will be surrounded by giant pine trees. It seems like you are a tiny person trekking through the forest. Crossing trees that have fallen on the ground is necessary. During your trek, a group of curious langurs watches you and follows you as they leap effortlessly from one tree to the next.
You will see a small village to your right. Keep an eye on the right. This will not take you to the town but assures you of following the trail. This forest is a beautiful place to descend for approximately an hour and thirty minutes. You hear very few bells as you reach the last stretch of dense, uncut forest. A herd of goats and cows are grazing in the forest. There is also very little logging activity, indicating you are near civilization.
If you continue on the same trail, you will see a path and a pipe that collects water from the stream. You will see a large water tank and wooden huts with stone roofing. This is Tumrikot. You will reach the end of your trek after walking for about 30 minutes through a beautiful village. A few shops can be found in the small town of Taluka. The Har Ki Dun trail can be marked.
Day 6: Leave Sankari at 7.00 am. The time to return is Dehradun at 6.00 pm.
After the final briefing and certificate ceremony, you will leave for Dehradun.
We’ve prepared a comprehensive Trek Route Map for your upcoming adventure to Phulara Ridge Trek, which outlines the entire journey including all stops and trails. This map provides detailed information on the terrain, distance between points of interest, and estimated travel time to help ensure a safe and enjoyable trek. We’ve carefully curated the map to ensure that you have all the necessary information at your fingertips. Please take a moment to review it thoroughly, and don’t hesitate to reach out if you have any questions or concerns.
The Trek Altitude Chart is a useful tool for Trekkers to monitor their altitude changes during their rides, allowing them to plan their routes more efficiently and track their progress over time. This Phulara Ridge Trek chart is beneficial for both casual and experienced Trekkers, helping them make the most out of their Trek experience.
Trek Cost Inclusions
- Stay: 3 Nights of tented accommodation at individual campsites of Trekup India on twin sharing and 2 nights at Trekup India Luxury Hotel at Sankari on multisharing.
- Meals: Trekup India will provide freshly cooked meals during the trek starting with Dinner on Day 1 to tea, coffee on day 6 (Meals are simple, nutritious, and vegetarian)
- Transport (Optional): Dehradun To Sankari and return. ( 1500 extra )
- Trek Insurance (Optional): Trekup India recommends that all trekkers consider getting trek insurance. This is optional, but highly recommended. Trek insurance covers unexpected events that may occur during your trek. The cost of the insurance starts from INR 210. Please read more about what is included in the coverage and why it is mandatory on treks.
- Trek Equipment: Sleeping bag, Sleeping tents, Kitchen tent, Dining tent, Toilet Tent.
- Amenities: All utensils, sleeping mattresses (Black foam mats), Crampons, and Gaiters for snow.
- Health & Safety: First Aid Box, Oxygen Cylinders, Stretchers, Oxi meters, BP Machines, health.
- Permits: Forest Permits and Camping Permission Fee
- Trek Crew: High Altitude Chef, Helpers, Trek Leader & Guides, and other support teams.
- Potters & Mules: Potters and Mules are to carry all trekking equipment, ration, and vegetables.
Trek Cost Exclusions
- GST 5% (it is Mandatory)
- Any Meals/accommodation beside the itinerary or not mentioned in the program.
- Any Bus / Airfare to/from trek start/end point
- Personal Medical expenses do carry your medication.
- Any personal services such as Laundry, phone calls, liquors, mineral water, etc.
- Any still / video camera fee
- Any Entrance fee Monuments, Monasteries, Museums, Temples – Pay directly on the spot.
- Mules or porter charges to carry private baggage (Offload Charges for bag 365 per day, per bag if paid online (at base camp 2,550). Note: Bag weight should not be more than 10 kg.
- Any emergency evacuation charges
- Any services that are not mentioned in the cost inclusion section.
What should you pack for the Phulara Ridge Trek
Phulara Ridge Trek is a high-altitude trek. The trekking gear you have to have for this particular trek differs from normal treks. Thus, read this whole segment. There is an important question that the trekker who is doing trek asks, like what all things to carry while trekking. Below, we have provided the details on everything you should take; an easy way to remember is by Head to foot or foot to head. We have prepared from Head to foot.
Head Gears
When trekking it's important to carry headgear to protect your head and face.
Heading out for a trek? Don’t forget to carry headgear to protect your beautiful face and head from the sun, wind, and dust! It’s an essential accessory that keeps you safe and comfortable throughout your adventurous journey. So, make sure you pack it before you step out into nature!
- Head Lamps – When trekking at night, headlamps are essential to illuminate your path while keeping your hands free. Headlamps come in different sizes and lumens, so it is essential to choose one that suits your needs.
- Hats or Cap – Caps or hats are also necessary when trekking in different weather conditions. Caps protect your head from the wind and freezing temperatures at night, while hats provide shade and protection from the sun during the day. It’s essential to ensure that your hat has a strap to prevent it from being blown away by the wind.
- Sunglasses – Sunglasses are also essential for trekking. Your sunglasses should protect your eyes from harmful UV rays and fit your face perfectly to avoid falling off while climbing, jumping, or crossing obstacles. The glass of your sunglasses should also be designed for different weather conditions to provide optimal visibility.
- Buff / Balaclava – Lastly, a buff or balaclava is a must-have to protect your mouth or neck from extreme temperatures and keep them warm. Buffs and balaclavas come in different materials, thicknesses, and designs, so it’s important to choose one that suits your needs and preferences. Depending on the weather conditions and your activities, you can wear them as neck warmers, face masks, or headbands.
Clothes
When trekking in high altitudes, prepare for cold weather by wearing layers. Layering traps heat, keeps you warm, and allows you to easily adjust your clothing as temperatures fluctuate.
Layering is important for different seasons when trekking. When planning a high-altitude trek, it is important to prepare for the cold weather. Wearing layers is the best approach as it provides both protection and flexibility when the weather changes frequently in the mountains. Layering helps to trap heat and keep your body warm, while at the same time allowing you to easily adjust your clothing as the temperature fluctuates. By wearing layers, you can enjoy your trek comfortably and stay safe in the unpredictable mountain weather
- For spring, summer, and monsoon treks, consider wearing three layers: a woollen sweater, a fleece, and a padded jacket.
- For autumn treks, add one more fleece layer to make it four layers.
- For winter treks, you may need five layers with thermals, a woollen sweater, two fleeces, and a padded jacket.
- T-shirt/sleeve shirt– Bring three T-shirts and two quick-dry trek pants, wearing one and carrying the others. Long sleeve shirts help to protect from sun UV rays. We recommend synthetic T-shirts as they get dry quickly when they get wet.
- Hiking / Trekking Jacket– down jackets (-5 to-10 C) or two-three-layer jackets.
- Thermals– at least two pairs of thermals help keep the body warm during cold weather.
- Undergarments– you can carry them according to your habitual and hygiene requirements.
- Gloves– 1 pair of gloves will keep your hand warm and nice.
- Trek Pants– Bring 2 to 3 comfortable trekking pants. Trekking pants play a significant role, as they are designed for comfort and mobility, making trekking easier. It should be Synthetic so that it gets dry quickly when wet.
- Rain Wear– you can carry a raincoat or Poncho. During long rains and snowfalls, the waterproof jackets start leaking. Still, the Poncho and raincoats keep you dry, so choose accordingly.
Tip: If you choose a raincoat on your trek, carry a small waterproof cover so things inside your backpack can’t get wet. If you carry a Poncho, you don’t need to worry. It protects both you and your backpack.
Foot Gears
When it comes to planning a trek, one of the most important aspects is to ensure that you have the right kind of foot gear.
- Trekking shoes which are waterproof and have ankle support. Walking / Hiking sandals which can be used off the trek, i.e., in the morning and evening hours when you reach the campsite, basically to get your feet rest from heavy boots, sometimes used for crossing streams and rivers, it’s more comfortable and safer than crossing barefoot or wetting your shoes. Sneakers (Optional) can be worn for normal driving days or used around the camp.
- Socks– you should at least carry 3 to 4 pairs.
- Microspikes & Gaitorswill be provided by Trekup India when required. You don’t have to carry them.
Personal First Aid Kit
Don't forget to pack your personal first aid kit! It's always better to be safe. So, make sure you're prepared for any unforeseen circumstances.
Below are some common medicines generally required/used during your adventure trip; however, please consult your doctors prior.
- Antiseptic towel or water syringe (to clean the wound)
- Butterfly bandage for a small cut
- Cotton and elastic bandages and sterile gauze pad for larger wounds
- Latex gloves are used when the wound bleeds.
- Medicine for Diarrhea (Upset stomach)
- Medicine for cold, flue/fever, headache
- Some pain killers
- ORS pouches
- Quick pain relief spray (External use)
- Any personal medicine prescribed by your doctor
- Dimox / Similar for high altitude sickness
- Bug Repellent
- Carry some nutria/energy bars and drinks (non-alcoholic)
- Note: Kindly consult your doctor before purchasing or taking any medicine.
Gadgets and Other Items
You might also consider bringing a camera, binoculars, portable charger, and snacks. Be well-prepared and tackle any trail with confidence.
- Trekking Poles
- Mobile phone
- Camera
- Spare batteries for phone and camera, power bank
- Lightweight flashlight or headlight
- A waterproof bag made of plastic is used for the camera.
- Plug/converter for electrical items
- 1-litre water bottle
- A journal with a pen would be a good idea to keep your notes.
- Some book of your interest for the ideal time
- Get into the habit of maintaining a Map and guidebook of the region.
Hygiene & Personal toiletry
Remember to pack hygiene and personal toiletry items such as soap, shampoo, toothbrush, toothpaste, deodorant, and toilet paper.
- Sunscreen with UV protection to shield your skin from harmful rays
- 1 or 2 small quick-drying towels to help you dry off quickly in case of rain or sweat
- Toilet paper, tissues or wet wipes for maintaining hygiene while on the trek
- Toothbrush, toothpaste, and mouth freshener to keep your mouth clean and fresh throughout the journey
- Deodorant or talcum powder to help you stay fresh and odor-free, especially during hot and humid climates
- Shampoo to keep your hair clean and healthy
- Sanitary pads or tampons (for female trekkers) to manage menstrual cycles
- Lip-gloss or salve to protect your lips from dryness and chapping
- Bio-degradable soap to keep yourself clean and hygienic while on the trek
- Nail clipper and other personal items that you use daily
Compulsory Documents to Carry
There are certain documents that you should always carry with you. These documents are not only necessary for your safety and security, but they may also be required by local authorities.
These files must be submitted to the Forest Department before your trek. With none of these, you will not be permitted to trek—original and photocopy of government photo identity card. Carry IDs like Aadhaar, voter ID, etc.
How To Plan Your Trek & Reach Sankari?
By Air:- Most air carriers such as Air Indian Airlines, Jet Airways (www.jetairways.com ) have regular flights to Srinagar. Getting to Srinagar by flight from New Delhi is considered the most conceivable.
By Train:- Jammu may be the closest railway station to Srinagar, which is at a distance of 290 km. Jammu railway station is nicely attached to other main towns in India by rail. Direct Rails are available from Delhi, Trivandrum, Bangalore and also Chennai.
By Bus:-Srinagar is connected through the National Highway 1A to all over the country. J & K transportation has regular comfy buses from Jammu. The Journey captures approximately ten hrs to arrive at Srinagar.
Fitness Required & Preparation Guide For Phulara Ridge Trek
If you’re preparing for a Phulara Ridge Trek, Trekup India recommends jogging as part of your fitness routine. Jogging helps work out the same muscle groups that you’ll use during trekking and can help you build endurance. You don’t need any special equipment to get started.
Fitness Target
Trekup India has put the Phulara Ridge Trek into an easy-to-moderate-grade-level trek.
For Easy – Moderate Treks – In order to be well-prepared for your upcoming trek, it is recommended that you focus on building your endurance by aiming to cover a distance of 4.5 kilometers in less than 45 minutes. This will help you to develop the necessary stamina and strength required to successfully complete your journey.
How to Achieve This Fitness Target?
To start preparing for your trek:
- Try jogging for at least five days every week.
- If you find 5 km too difficult at first, begin with 2 km and gradually increase over 2-3 weeks.
- Once you feel more comfortable running 5 km, focus on improving your speed gradually on a daily basis.
It is important to ensure that you can consistently complete 4.5 km in under 40 minutes for at least two weeks before your planned trek. Allow yourself 6-8 weeks to prepare physically for the journey.
Strength Training exercises that benefit Trekking
Trekking is an activity that demands a good level of strength.
Trekking is a demanding activity that requires good cardiovascular endurance, muscular strength, and overall fitness. To help you prepare for your trek, incorporating bodyweight exercises into your training routine can be an effective way to build strength, improve stability, and enhance endurance, all of which are crucial for a successful trek. In this regard, here’s a breakdown of body weight exercises categorized by the specific body parts they target and the benefits they offer during trekking.
1. Lower Body Exercises
Lower body exercises like squats and lunges are great for building lower body strength, essential for trekking.
a. Squats
Squats are an excellent exercise for building lower body strength, essential for trekking. They target the quadriceps, hamstrings, glutes, and calves. Solid quadriceps and glutes provide power for ascending and tackling uphill climbs, while vital hamstrings aid stability during descents. This is particularly helpful in navigating uneven terrain during trekking.
How to perform Squats Exercises:
- Stand with feet shoulder-width apart, toes pointing slightly outward.
- Lower your body by bending your knees and hips, keeping your back straight.
- Lower until your thighs are parallel to the ground or as low as comfortable.
- Push through your heels to return to the starting position.
b. Lunges
Lunges target the quadriceps, hamstrings, glutes, and calves. They improve lower body strength, balance, and stability, crucial for maintaining control on rocky trails and steep slopes. Additionally, they enhance flexibility, reducing the risk of injury while trekking.
How to Perform Lunge Exercises:
- Stand with feet hip-width apart, hands on hips or sides.
- Take a step forward with one foot, lowering your body until both knees are bent at 90-degree angles.
- Push through the heel of your front foot to return to the starting position.
- Repeat on the other side, alternating legs.
2. Upper Body Exercises
Upper body exercises such as push-ups and pull-ups effectively strengthen the upper body, especially the chest and shoulders, which are essential for carrying a backpack during treks.
a. Push-Ups
Targets: Chest, shoulders, triceps, and core.
Benefits for Trekking: Push-ups are an effective exercise to strengthen the upper body, especially the chest and shoulders, essential for carrying a backpack during treks. Improved upper body strength will also help maintain posture and stability while traversing challenging terrain.
How to Perform Push-Ups Exercises:
- Start in a plank position with hands shoulder-width apart and body in a straight line from head to heels.
- Lower your body by bending your elbows until your chest nearly touches the ground.
- Push through your palms to return to the starting position.
- Keep your core engaged throughout the movement.
b. Pull-Ups/Bodyweight Rows:
Targeting the back, biceps, and shoulders can significantly benefit trekking. You can strengthen these muscle groups by performing pull-ups or bodyweight rows and improve your posture and balance while carrying a backpack. Additionally, more muscular back muscles can help reduce the risk of back strain and fatigue during long treks, making your journey safer and more comfortable.
3. Core Exercises
Core exercises like planks and Russian twists can help strengthen the core muscles, which are crucial for maintaining stability and balance while trekking on uneven terrain.
a. Planks
Targets: Abdominals, obliques, and lower back.
Benefits for Trekking: Planks are an effective exercise that helps strengthen the core muscles. These muscles are crucial for maintaining stability and balance while trekking on uneven terrain. A strong core also helps improve posture, reducing the risk of back pain and fatigue during extended hikes.
How to Perform Planks Exercises:
- Start in a plank position with elbows directly under shoulders and body in a straight line from head to heels.
- Engage your core and hold the position, avoiding sagging or arching the back.
- Keep breathing steadily and hold for the desired duration.
b. Russian Twists
Targets: Obliques, abdominals, and lower back.
Benefits for Trekking: Russian twists engage the core muscles, particularly the obliques, improving rotational stability and balance. Enhanced core strength helps prevent injuries and improves overall performance during trekking.
How to Perform Russian Twist Exercises:
- Sit on the ground with knees bent and feet flat, leaning back slightly to engage the core.
- Clasp hands together and twist the torso to one side, bringing the hands towards the ground beside the hip.
- Return to the centre, then twist to the other side.
- Continue alternating sides for the desired number of repetitions.
4. Full Body/Cardiovascular Exercises
Full-body/cardiovascular exercises like burpees and mountain climbers are excellent for improving cardiovascular endurance, strength, and agility.
a.Burpees
Burpees are an excellent full-body exercise that targets your legs, chest, arms, and core. This exercise dramatically benefits trekking enthusiasts, improving cardiovascular endurance, strength, and agility. Regularly incorporating burpees into your workout routine can enhance your overall fitness level, which can help you endure long hikes and rugged terrains with ease.
How to Perform Burpees Exercises:
- Start in a standing position.
- Squat down and place hands on the ground.
- Jump feet back into a plank position.
- Perform a push-up.
- Jump feet back to the squat position.
- Explosively jump up into the air, reaching overhead.
- Land softly and repeat the sequence.
b. Mountain Climbers
Mountain climbers target the core, shoulders, chest, and legs. This dynamic, full-body exercise can significantly improve cardiovascular endurance and agility. It is an excellent functional workout for trekking preparation as it engages both the upper and lower body muscles while strengthening the core muscles.
How to Perform Mountain Climbers Exercises:
- Start in a plank position with hands shoulder-width apart and body in a straight line from head to heels.
- Drive one knee towards the chest, then quickly switch legs, alternating in a running motion.
- Keep the core engaged and the hips stable throughout the movement.
- Continue at a moderate to fast pace for the desired duration.
Incorporating bodyweight exercises into your training routine can help you build strength and endurance and prepare your body for the physical demands of trekking. Consistency and proper form are crucial to maximizing the benefits of these exercises and ensuring a safe and enjoyable trekking experience. Engaging your core muscles, including obliques, abdominals, and lower back, with Russian twists can improve your rotational stability and balance, preventing injuries and enhancing overall performance during trekking.
When incorporating strength training exercises into your workout routine, it’s essential to maintain proper form and technique to avoid injury. Start with lighter weights and gradually increase the intensity as you progress, focusing on compound exercises targeting multiple muscle groups simultaneously. Some examples of practical strength training exercises for trekking include squats, lunges, deadlifts, and pull-ups.
Remember to give your muscles time to recover between workouts, and remember to stretch before and after your workouts to prevent injury and improve flexibility. Combining strength training with jogging and proper stretching allows you to take your fitness to the next level and confidently tackle even the most challenging treks.
Our Trekkers Reviews And Expreinces
We provide only Indian vegetarian food, and your meal will mainly consist of Indian bread, vegetables, lentils, rice, and a delicious dessert. During your trek, we will serve three meals a day, including breakfast, lunch, and dinner. You will also be served tea, snacks, and lip-smacking soup in the evening before dinner. If it is a long day of trekking, you will be given a packed snack.
After extensive research on the trekkers’ nutritional requirements, we prepare the menu. Before putting all the meals together, we also consider the altitude and the weather.
The meal we serve during the trek is perfectly balanced with calories, carbohydrates, vitamins, protein, fibre, and minerals. You need to know that all our cooks have great expertise in cooking and have undergone thorough training. So, get ready to enjoy delectable and lip-smacking dishes during your trek. You will be served with lemon tea in the tent to start your day with a refreshed feeling. Before leaving the campsite for trekking, you will be given a hot finger-licking breakfast like upma, Aallu Prantha, Besan Chilla, Poha, Daliya, Corn flakes, and Maggie, along with tea or coffee.
If your trek is longer, we also offer some fresh local fruits such as apples and healthy drinks like Frootie or Maaza. In the afternoon, you will be served a simple & healthy lunch, while at around 04:00 pm, you will be given tea and a light evening breakfast. After you reach your campsite at night, you will be served a hot and delightful dinner.
After reading this, you must have understood the food we provided on the trek; you don’t need to worry about food. Many trekkers repeatedly trek with us because of the food we provide. Thus, we will give you unforgettable experiences.
Trekking with us for the Phulara Ridge Trek is entirely safe because we have a team of trek leaders qualified in Wilderness first-aid and complete information about the high-altitude glitches. During the trek, we carry a full first-aid kit that contains all the essential medicines. Before trekking with us, you must ensure that you are medically fit for the trek; for us, your medical fitness is more important than anything else.
Right from our establishment, we at Trekup India have been continuously introducing new safety practices into Indian trekking to ensure the safety of voyagers. Trekup India introduced microspikes and made emergency bottled oxygen mandatory for all treks. Our trek leaders take your daily Pulse oximeter reading. We at Trekup India introduced the radio walkie-talkie as a safety communication device.
How can we ensure that your trek is safe with us?
We have noticed that most trek-organizing organizations do not follow these systems, but with time, they are following us; several competing companies are adopting these practices and organizing great, safe treks.
We ensure complete technical safety in the mountain. Our company has a vast team of more than 100 guides and trek leaders who serve on Himalayan treks. One of the best things about our team is that all the members are trained professionally by the Nehru Institute of Mountaineering, Indian Mountaineering Foundation Delhi, and Hanifle Center Outdoor Education Mussoorie.
Explore our New Safety Protocols
To ensure a perfect Trek, we have introduced some new safety checks to ensure excellent safety for our trekkers.
Our On-trek safety checks include:
- Daily oxygen saturation, along with pulse readings
- Stretchers team appointed on every trek
- Radios
- Trained mountain staff and complete safety
- Additional oxygen cylinders
- Special medical kit for high-altitude treks
- Microspikes on all types of snow treks
- Experienced Trek leaders, as well as safety
- Technical team on all snowy slopes
For Us, Your Safety Is the Top Priority
At Trekup India, you will find a team with local knowledge and fluency in English and Hindi. This helps ensure that you have a fantastic trek. Not only this, but we also pay attention to your health and safety because this is something we cannot ignore. All the team leaders involved in trekking have already undergone several professional courses in first aid, portable altitude chamber training, CPR, environmental awareness training, and advanced wilderness emergency medicine.
We also carry a complete first aid medical kit on every trek and trip we organize. Apart from the medical kit, we take a portable altitude chamber (if needed) and medical oxygen for all high-altitude treks. Our company has significant expertise in organizing all sorts of group adventure holidays for family groups, school and college groups, and friend groups. We have many travel options that suit different fitness levels and travelling styles.
Regardless of the group size, we value each and every member of our trekking groups. Our commitment to personal attention ensures that your needs and safety are always our top priority.
Who we are?
Trekup India has been a stalwart in the Adventure Tourism industry for 30 years. Since our inception, we have been dedicated to providing top-notch treks, voyages, trekking programs, and high-altitude expeditions. Our extensive experience is a testament to our commitment to your adventure and safety.
We organize treks in Uttarakhand, Kashmir, Sikkim, and Himachal while being part of the trekking community; we feature more than 75 documented Himalayan treks. In addition to other outdoor activities, our company also organizes trips for schools, colleges, and families.
Therefore, we maintain the quality of services offered to our valuable customers.
Must Read These Information Of Phulara Ridge Trek
Why You Should Do Phulara Ridge Trek?
You’ll be awed by their sheer size when you reach the Pushtara meadows after walking down the ridge. The carpeted green hills extend as far as the eye can see, with abundant wildflowers blooming. You’ll have a 360-degree view of snow-covered mountains and realize that this is where you’ll be camping. It’s like our campsite all year round.
If you’re only taking a short walk, the forest on Phulara Ridge is incredibly dense. Streams of light illuminate the dark forest, and you may find unmarked areas due to the lack of frequent visitors. The silence amplifies the sounds of birds and rustling trees, making the forest walks a delightful experience. Phulara is the most remote and offers a variety of trees, including pines, oaks, silver birches, dwarf rhododendrons, and maples.
In the dense forest of Phulara, you’ll be amazed by the abundance of wildlife and birds. Our explorers spotted 11 Himalayan monals, among Uttarakhand’s most colourful birds. They also saw barbets, woodpeckers, Himalayan whistling thrushes, and drongos.
Best time to do Phulara Ridge Trek
The best time to take the Phulara Ridge trek would be during the summer months, between June and August. The gradual transformation of the path from snow to green is a sight to behold. The combination of the blossoming Rhododendrons, the chance to see the unique alpenglow phenomenon, and the colourful meadows of Pushtara make it one of the ideal occasions to go on a trek.
Another good time to take on Phulara Ridge is during the monsoon season. Phulara Ridge trek is during the monsoon postponement season from September through November. The trails are lush green in September, freshly spruced up from monsoon rains. As you progress towards autumn, the landscape shifts hues, transforming into stunning shades of oranges and yellows. You’ll also get some of the most spectacular views of mountains during this time of year.
How Difficult is the Phulara Ridge Trek
The Phulara Ridge trek, a moderately difficult yet rewarding journey, is ideal for beginners in good physical condition. Over the course of four days, you’ll be trekking for an average of 5 hours per day, with longer durations on the subsequent days. The ridge’s unique location brings cooler temperatures than the surrounding areas, often resulting in snow even in spring at elevations as low as 12,500 ft. These snowy sections, while challenging, offer a breathtakingly beautiful landscape that will fill you with wonder and excitement. Rest assured, microspikes will be provided to ensure your safe passage through these sections.
Frequently Asked Questions About Phulara Ridge Trek
Is Phulara Ridge Trek Suitable for my child?
Is Phulara Ridge Trek Suitable for my child?
Children 9 years old and above are invited to participate in the Phulara trek. It is essential that your child is in good physical health and prepared for the trekking experience.
