Preheat oven to 425 degrees.
In a large bowl, combine flour, sugar and yogurt. Mix with a spoon until dough is sticking together.
Set out on a clean surface and knead dough for about 3-4 minutes, until completely sticking together and dough like. Divide into 4 pieces.
Roll each piece out into worm shapes, about 1 inch thick and 15 inches long. Then cut each worm into 15 pieces.
Boil water in a medium sized pot.
Grease a baking tray with cooking spray, thoroughly
Meanwhile, gather the toppings in a small bowl. If doing the cinnamon sugar then mix together.
Once water is boiling, add baking soda, 1 tablespoon at a time. Be very slow so it does not boil over.
Add pretzel bites, about 10 at a time, to the water and cook, while stirring, for 20 seconds. Once the bites float to the surface, remove them with a slotted spoon and set out on the greased baking tray. Be careful not to let them touch.
Once all pretzel bites are on the tray, spray with cooking spray then sprinkle with your topping choice, the salt or the cinnamon sugar mixture.
Bake for about 17-20 minutes, until desired wellness, flipping halfway.