瑜珈的寶塔式與拜日別針式為簡易的靜態柔軟度訓練，可放鬆肌肉、紓解下背痛及肩頸酸痛，可避免肌肉拉傷。本研究採前、後測的實驗設計為主要方式，並設置對照組，對比實施瑜珈寶塔式與拜日別針式訓練的效果。實驗對象徵求國立台北護理健康大學女性大學生共96 名進行15 週瑜珈介入，並分別在第1 週及第15 週進行柔軟度前測及後測，柔軟度的評定則以教育部體適能測驗項目之坐姿體前彎為依據。結果顯示，寶塔式與拜日別針式瑜珈訓練成果實驗組與對照組在前測與後測上達顯著差異。建議讀者可透過每日十分鐘簡單的瑜珈姿勢，達到促進柔軟度的效果。

Adho Mukha Svanasana and Surya Namaskar Uttanasana of yoga is an simple exercise of static flexibility to relax muscle, to alleviate back and neck pain, and to avoid muscle strain. A pre-test and past-test experiential design was to compare with experimental and control groups which recruited 96 female students to apply intervening trains within 15 weeks from the Nation Taipei University Health and Science. The results revealed that there was a significant difference between experiential and control groups. A suggestion is that to apply 10 minutes yoga everyday could accelerate body flexibility.