本研究探究瑜伽練習對正念與自我控制之成效影響。從古瑜伽的歷史與核心目標，直到現代瑜伽的練習焦點，瑜伽都重視對身心靈的療癒力量。其中，正念與自我控制被視為瑜伽練習的主要重點。
研究的主要目的在於探討瑜伽練習、正念與自我控制間的相互關係，正念作為瑜伽練習預測自我控制之中介效果，及推論瑜伽練習如何帶來正念與自我控制上之效益。

本研究以「臺灣五因素正念量表」、「自我控制量表」與自編之「瑜伽練習成效自評」為研究工具，並採用立意取樣法進行網路問卷調查。本研究透過在瑜伽相關社群網絡（如Facebook、Instagram與Line群組等）上宣傳研究參與資訊，招募符合研究條件之瑜伽練習者參與研究，共收回92份有效問卷。研究結果顯示：
（一） 瑜伽練習與正念呈現中度相關，且瑜伽練習可以正向預測正念（總分、「覺察」向度分數、「觀察」向度分數）能力。
（二） 瑜伽練習與自我控制為低度相關，而瑜伽練習可以正向預測自我控制能力。
（三） 正念（總分、「覺察」向度分數、「描述」向度分數、「不反應」向度分數）與自我控制呈現中度相關，而正念（總分、「覺察」向度分數、「不反應」向度分數）可以正向預測自我控制能力。
（四） 正念（總分、「覺察」向度分數）於瑜伽練習預測自我控制之間，具完全中介效果。

針對上述結果，本研究認為瑜伽的自我控制不同於一般的自我控制歷程，而是經由正念的效果所致，特別是正念五向度中的「覺察」。因此，本研究推論瑜伽練習是正念的自我控制，以正念的方式維持內、外在層次的自我控制，而瑜伽練習可被視為一種正念練習的方法。

本研究最後提出本次的研究限制與未來研究建議，分別針對研究對象、研究工具與研究架構進行探討，如：樣本數少，整體代表性有限，無法進行類別比較等，與量表題目多、皆屬回溯性自評，影響填答動機及無法確切瞭解其中之因果關係等。未來研究建議可針對此問題進行擴展探究，增加樣本人數、單一群體進行控制分析。此外，長期追蹤研究也值得考慮，可對瑜伽練習時進行即時評估和訪談，以在瑜伽練習、正念與自我控制的領域增加更多的見解。

This study focused on the effectiveness of yoga practice on mindfulness and self-control. Yoga’s emphasis on the healing power of the body, mind, and spirit can be observed in the history and primary purpose of ancient yoga as well as the focus of practice in modern yoga; mindfulness and self-control are regarded as integral components in yoga practice. The aim of the study is to examine the interdependence between yoga practice, mindfulness, and self-control, analyze the mediation of mindfulness in yoga practice to predict self-control, and infer how yoga practice may bring benefits of mindfulness and self-control.

The study utilized the Taiwan version of the Five Facet Mindfulness Questionnaire (T-FFMQ), the Self-Control Scale (SCS), and a self-designed Self Effectiveness Evaluation of Yoga Practice as research tools and conducted an online survey based on purposive sampling. Yoga practitioners that met the research criteria were recruited through yoga-related social media networks (such as Facebook, Instagram, and Line groups) and 92 valid copies of the questionnaire were collected. The results show that:
(1) Yoga practice and mindfulness were moderately correlated, and yoga practice positively predicted mindfulness (according to the total score and the scores in the Acting with Awareness facet and the Observing facet).
(2) While yoga practice and self-control were in low correlation, yoga practice positively predicted self-control.
(3) Mindfulness (according to the total score and the scores in the Acting with Awareness facet, the Describing facet, and the Non-Reacting facet) and self-control were moderately correlated, and mindfulness (according to the total score and the scores in the Acting with Awareness facet and the Non-Reacting facet) positively predicted self-control.
(4) Mindfulness (according to the total score and the score in the Acting with Awareness facet) had a complete mediating effect in the prediction of self-control from yoga practice.

Based on the aforementioned research results, the current study suggests that the self-control through yoga practice differs from the conventional process of self-control. The former is influenced by mindfulness, specifically in the Acting with Awareness facet among the five facets of mindfulness. It can be inferred that yoga practice represents a form of self-control through mindfulness, which enables the maintenance of internal and external self-control. Consequently, yoga practice can be viewed as a method of mindfulness practice.

The final section of the study proposes the limits of this current research and makes suggestions for future studies in terms of the research subjects, research tools, and research framework. For instance, due to the small sample size leads to little representativeness, a comprehensive comparison is rather unlikely. Additionally, since the questions in the scales used are mostly or even all retrospective self-evaluation by participants, participants’ motivation for responding to the surveys might be affected and the causal relationship cannot be attained accurately. Future research could expand on these limitations by increasing the sample size and conducting controlled analyses within a single group. Moreover, long-term follow-up studies are also worthy of consideration. Real-time evaluations and interviews during yoga practice could provide more insights into the fields of yoga, mindfulness, and self-control.

第一章 緒論 1
第二章 文獻探討 5
第一節 瑜伽史、哲學與練習 5
第二節 瑜伽、正念與自我控制 8
一、「正念」之相關研究 8
二、瑜伽與正念 11
三、「自我控制」之相關研究 13
四、瑜伽與自我控制 14
五、正念與自我控制 15
六、瑜伽、正念與自我控制 17
第三節 研究目的與假設 20
第三章 研究方法 21
第一節 研究架構 21
第二節 研究對象 22
第三節 研究工具 22
一、臺灣五因素正念量表 22
二、自我控制量表 23
三、瑜伽練習成效自評 24
四、參與者基本資料 24
第四節 研究程序 25
第五節 資料處理與分析 26
第四章 研究結果 27
第一節 參與者背景變項之現況與差異性 27
第二節 信度分析 38
第三節 瑜伽練習、正念及自我控制間的相關 39
第四節 正念在瑜伽練習與自我控制間之中介效果 41
第五章 研究討論與建議 45
第一節 主要變項間的預測力與中介關係 45
第二節 研究結果與討論 46
第三節 研究貢獻、研究限制與未來研究建議 48
參考文獻 51
附錄一 量表使用同意許可 67
附錄二 研究參與招募廣告 69
附錄三 瑜伽練習相關研究之知情同意書 71
附錄四 瑜伽成效量表 72

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