The MAP Yoga Path to Relieve Stress and Anxiety
5.0 (15 ratings)
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The MAP Yoga Path to Relieve Stress and Anxiety

Learn How to Use Mindfulness, Acceptance and Presence to Enhance Joy, Wellbeing & Inner Peace
5.0 (15 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
103 students enrolled
Created by Evita Ochel
Last updated 1/2017
English
Current price: $10 Original price: $60 Discount: 83% off
5 hours left at this price!
30-Day Money-Back Guarantee
Includes:
  • 6.5 hours on-demand video
  • 1 Article
  • 22 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Know how to use the MAP Yoga Path components to reduce stress and anxiety for any situation.
  • Experience a calmer state of mental and emotional wellbeing.
  • Use yoga in a traditional way for personal and life transformation.
  • Know how to meditate using mindfulness meditation techniques.
  • Perform 12 yoga postures that help to alleviate stress and anxiety, and enhance wellbeing.
  • Improve your physical health, mobility and flexibility.
  • Identify energy draining mental habits and know how to improve your energy.
  • Know the importance and role of perception in creating negative or positive states of being.
  • Know the importance and role of mindfulness, acceptance and presence to transform suffering, stress and anxiety.
  • Use the power of presence to heal and release past wounds.
  • Gain insight into how you can increase your resilience and confidence.
  • Gain an understanding of how to become a conscious life creator.
  • Live in a more liberated and authentic way with the self and others.
  • Engage in a higher degree of heart-centered living.
  • Experience life with a greater sense of ease, joy and wellbeing.
View Curriculum
Requirements
  • A yoga mat and/or a safe and comfortable area to do yoga and meditation is required for this course.
  • No prior experience in yoga or meditation is required.
Description

Are you fed up with stress and anxiety consuming your life? Are you ready to take charge of your mind, and your life? Are you ready to take responsibility for your personal life potential? Are you ready to receive a MAP that will guide you in the direction of joy, inner peace and wellbeing? If you answered yes to any of these questions then I invite you to step onto the MAP Yoga Path, and empower yourself to experience a better state of being and higher quality of living.

Tap into the ancient science and wisdom of yoga and meditation for effective personal transformation via mindfulness, acceptance and presence.

Take this course to:

  • Reduce your worry, anxiety and stress
  • Increase your joy, inner peace and satisfaction
  • Live with a greater degree of stillness and ease
  • Improve your confidence and resilience
  • Improve your energy levels and wellbeing
  • Improve physical, mental and emotional health
  • Heal and let go of past wounds
  • Become a conscious life creator
  • Cultivate mindfulness, acceptance and presence in your life
  • Engage in a higher degree of heart-centered living


Liberate yourself to live in an authentic way that is aligned with the truth of who you are!

The MAP Yoga Path course was created to help you learn how to work effectively with your mind in order to bring about less stress and more positive states of being. Its intention is to empower you to know that you have a choice with respect to how you create and experience your life. Whether you are on a journey of personal development, self-growth or spiritual evolution and are seeking to understand yourself and your life better, this course will enrich you and your life.

By taking the MAP Yoga Path you are on your way to positive life transformation. 

The course will provide you with over 5 hours of video content, divided into 6 parts and 37 lectures. There are 12 yoga poses, 4 meditations, 5 quizzes, an ebook, as well as numerous reading, writing and reflection exercises for ample practice and application of what you are learning.

Begin your journey on the MAP Yoga Path today!

Who is the target audience?
  • This course is meant for anyone who is interested in learning how they can improve their wellbeing by reducing suffering related to stress and anxiety.
  • This course is best suited for those who are ready to take personal accountability and action to bring about effective change.
  • This course is best suited for those who are open to some spiritual topics, as they pertain to yoga and meditation.
  • This course is NOT for you if you are strictly looking for a physical yoga program.
  • This course may NOT be suitable for those who require medical intervention for serious depression or severe anxiety.
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Curriculum For This Course
42 Lectures
06:31:17
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The MAP Foundations
8 Lectures 01:12:00

This lecture provides an overview of what students will get out of this course and an overview of the curriculum.

Preview 08:40

In this lesson you will learn:

  • what is stress
  • the different types of stress (constructive, destructive, acute, chronic)
  • the effects of chronic stress
  • why you want to eliminate or reduce chronic stress
What is Stress?
08:48

In this lesson you will learn:

  • what is wellbeing from a holistic perspective
  • the many components that make up wellbeing
  • how living from a state of wellbeing decreases stress and increases the quality of our life
What is Wellbeing?
08:05

In this lesson you will learn:

  • a holistic definition of yoga
  • a summary of the 8 limbs of yoga
  • a summary of the purpose and potential of yoga
  • how traditional yoga varies from modern yoga
  • how yoga will be used in this course
What is Yoga?
08:03

In this lesson you will learn:

  • how to understand presence and present-moment living
  • the role of presence in relieving stress and anxiety
  • the pitfalls of past and future focused living
  • the power and potential of presence
  • how to factor in the past and future effectively
What is Presence?
10:33

In this lesson you will learn:

  • an explanation of the Tree of Presence
  • the 3 main components of the MAP yoga path
The Tree of Presence
04:55

In this lesson you will:

  • gain an understanding of what mindfulness is
  • how mindfulness leads to presence and wellbeing
  • how a lack of mindfulness can generate negative states of stress and anxiety
  • experience a short mindfulness exercise
Mindfulness as the Root
10:53

In this lesson you will learn:

  • how acceptance ties mindfulness and presence together
  • what acceptance is and how to use it effectively
  • what acceptance is not, and how to know if you are in a state of resistance
  • the ultimate question to ask for effective life transformation
Acceptance as the Core
12:03

This quiz will help you apply what you learned in lectures 1 through 8.

The MAP Foundations
8 questions
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MAP Enhancing Asana Practice
7 Lectures 54:58

This lesson provides a short introduction and overview of what to expect in this section and how to prepare for this series of lessons.

Introduction to the Yoga Asanas
03:22

This lesson provides an explanation, demonstration and practice of the Sukhasana posture.

Posture 1 - Sukhasana
09:37

This lesson provides an explanation, demonstration and practice of the Balasana posture.

Posture 2 - Balasana
06:59

This lesson provides an explanation, demonstration and practice of the Tadasana posture.

Preview 09:37

This lesson provides an explanation, demonstration and practice of the Vrksasana posture.

Posture 4 - Vrksasana
09:49

This lesson provides an explanation, demonstration and practice of the Utkatasana posture.

Posture 5 - Utkatasana
05:50

This lesson provides an explanation, demonstration and practice of the Savasana posture.

Posture 6 - Savasana
09:44

This quiz will help you apply what you learned in lectures 9 through 15.

MAP Enhancing Asana Practice
7 questions
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Applying MAP in Your Everyday Life
6 Lectures 59:33

This lesson is designed to help you apply the idea of "seeing things as they are" and uses practical examples from everyday living situations.

See Things as They Are
07:20

This lesson is designed to help you know what the 3 main choices are that apply to any situation and help you apply the idea of "exercising your choices" based on practical examples from everyday living situations.

Exercise Your Choices
10:26

This lesson is designed to help you apply the idea of "releasing your resistance" based on practical examples from everyday living situations.

Release Your Resistance
09:18

This lesson is designed to help you apply the idea of "transforming your attachments" based on practical examples from everyday living situations.

Transform Your Attachment
10:54

This lesson is designed to help you apply the idea of "neutralizing your reactivity" based on practical examples from everyday living situations.

Neutralize Your Reactivity
11:41

This lesson is designed to help you apply the idea of "heart-centered living" based on practical examples from everyday living situations.

Live from the Heart
09:54

This quiz will help you apply what you learned in lectures 16 through 21.

Applying MAP in Your Everyday Life
6 questions
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Heart-Centered Enhancing Asana Practice
8 Lectures 58:37

This lesson provides a short introduction and overview of what to expect in this section and how to prepare for this series of lessons.

Introduction to Heart-Enhancing Asanas
02:57

This lesson provides an explanation, demonstration and practice of the Anjali Mudra, along with its benefits and applications.

Anjali Mudra
08:17

This lesson provides an explanation, demonstration and practice of the Parsvottanasana posture.

Posture 7 - Parsvottanasana
06:59

This lesson provides an explanation, demonstration and practice of the Virabhadrasana 1 posture.

Posture 8 - Virabhadrasana I
07:42

This lesson provides an explanation, demonstration and practice of the Virabhadrasana II posture.

Posture 9 - Virabhadrasana II
07:49

This lesson provides an explanation, demonstration and practice of the Viparita Virabhadrasana posture.

Posture 10 - Viparita Virabhadrasana
06:44

This lesson provides an explanation, demonstration and practice of the Prasarita Padottanasana posture.

Posture 11 - Prasarita Padottanasana
07:57

This lesson provides an explanation, demonstration and practice of the Janusirsasana posture.

Posture 12 - Janusirsasana
10:12

This quiz will help you apply what you learned in lectures 22 through 29.

The Practice of Heart-Centered Asanas
8 questions
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Meditations
6 Lectures 01:01:15

This lesson provides an introduction to meditation, including guidance for where to do it and how, and the type of meditation this course will teach via this section for decreased stress and increased wellbeing.

Introduction to Meditation
05:34

This lesson sheds light on some common challenges that prevent people from meditating and offers guidance, inspiration and motivation for incorporating this habit into your daily lifestyle.

Overcoming Meditation Challenges
04:33

This quiz will help you apply what you learned in lesson 30 and 31.

Meditations for the MAP Yoga Path
4 questions

This lecture provides you with a mindfulness meditation that is focused on breath awareness to help you cultivate a greater sense of mindfulness, acceptance and presence for inner peace and wellbeing.

Mindfulness Meditation (breath awareness)
14:48

This lecture provides you with a mindfulness meditation that is focused on body awareness to help you cultivate a greater sense of mindfulness, acceptance and presence for inner peace and wellbeing.

Mindfulness Meditation (body awareness)
13:48

This lecture provides you with a mindfulness meditation that is focused on heart-space awareness for living in alignment with yourself and cultivating a deep sense of wellbeing.

Heart-Centered Meditation
10:45

This lecture provides you with a guided meditation that includes some mindfulness and visualization exercises for deep relaxation and wellbeing.

Wholeness of Being Meditation
11:47
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Conclusion
2 Lectures 07:05

This lecture provides concluding thoughts for the MAP Yoga Path course and offers ideas for further support and guidance.

Summary & Resources
07:01

This lecture provides a link to download your free ebook, "Nature-Inspired Presence Reflections", which provide 21 reflections to help you apply and cultivate a greater sense of presence in your life.

E-Book: Nature-Inspired Presence Reflections
00:04
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BONUS — Weekday Morning 15 Minute Yoga Asana Exercises
5 Lectures 01:17:49

A 15 minute yoga asana practice that you can incorporate on Mondays, as part of a weekly yoga routine or use anytime you like.

Monday Morning 15 Minute Yoga Asana Practice
15:32

A 15 minute yoga asana practice that you can incorporate on Tuesdays, as part of a weekly yoga routine or use anytime you like.

Tuesday Morning 15 Minute Yoga Asana Practice
15:35

A 15 minute yoga asana practice that you can incorporate on Wednesdays, as part of a weekly yoga routine or use anytime you like.

Wednesday Morning 15 Minute Yoga Asana Practice
15:35

A 15 minute yoga asana practice that you can incorporate on Thursdays, as part of a weekly yoga routine or use anytime you like.

Thursday Morning 15 Minute Yoga Asana Practice
15:33

A 15 minute yoga asana practice that you can incorporate on Fridays, as part of a weekly yoga routine or use anytime you like.

Friday Morning 15 Minute Yoga Asana Practice
15:34
About the Instructor
Evita Ochel
4.8 Average rating
324 Reviews
4,027 Students
8 Courses
Optimal Wellness Teacher, Author

Evita Ochel is a consciousness expansion teacher who helps people optimize their wellbeing on all levels of the body, mind, and spirit. She is an expert in the areas of holistic health, optimal nutrition, sustainable living, personal evolution, metaphysics, and spirituality. She is a public speaker, web TV host, and writer who has authored hundreds of articles and several books, including "Healing & Prevention Through Nutrition." Evita is also the founder of the Healthytarian Lifestyle, based on fresh thinking, smart eating and mindful living.

Evita holds an Honors Bachelor of Science degree in the areas of Biology and Psychology, a Bachelor of Education degree specializing in Science, and is a certified Holistic Nutritionist and Yoga and Meditation teacher. Her work includes teaching, writing and researching all areas of holistic wellness. Her health-oriented teaching focuses on whole-food, plant-based nutrition, elimination of toxins, and the mind-body connection for optimal health and longevity. Her spirit-oriented teaching focuses on consciousness expansion and heart-centered living for optimal joy and inner peace. She lives by being the change she wishes to see, and helps others rise to their highest potential on every level of their being.