Sculpted for strength

Want more powerful biceps, triceps and shoulders without looking "bulky"? Get the right sculpted look you've always wished for, without having to lift weights.

Many muscles, large and small, help you curl your fingers, move your hands, flex your wrists, extend your elbows and lift your arms.

Three of the most important muscles that come into play every day are the biceps, the triceps and the deltoids.

The biceps run along the front of the upper arms and are responsible for bending the elbows. The triceps run along the back of the upper arms, extend the elbows to straighten the arms. The deltoids, which form the outer layer of the upper arms, where they meet the shoulders, lift the arms to the sides; they also help lift the arms to the front, extend the arms behind and rotate them inwards and outwards.

Although yoga might not be the first fitness pursuit that comes to mind when you think of strong arms, it can tone and sculpt the arms as effectively as traditional weight-training.

But yoga takes a somewhat different approach than weightlifting towards building arm strength.

When you curl a barbell or a dumb-bell, the biceps contract and shorten. That's what physiologists call a concentric (or isotonic) contraction.

If you do "negative reps" — ie if you resist the pull of the weight strongly, even as the arm lowers back to its original position — you're doing an eccentric contraction, in which the muscle works even as it's lengthening.

When you hold postures in yoga, you strengthen muscles mostly through what's known as isometric work; that means the muscle is activated but its length remains the same.

Caution: Those with tennis elbow and those with wrist, elbow and shoulder problems should avoid these postures.

Plank

• Lie on stomach, elbows bent and close to body, hands beside chest, toes tucked in.

• Raise body by straightening arms and doing a push-up.

• Keep body straight, move it forward, shifting weight to upper body. Keep toes in a fixed position.

• Hold for 10-30 seconds while breathing normally.

• Place knees on floor, relax hands and sit back on heels.

Elbow Plank

• Lie on stomach, toes tucked in.

• Raise head and upper back, bend elbows and place level with shoulders, interlock hands and place below face.

• Looking down, lift body off the ground. Make sure body is straight.

• Hold for 10-30 seconds and return to start position.

Parbatasana

• Go down on hands and knees, palms below shoulders, back parallel to floor, feet tucked in.

• Exhale, lift knees off the ground, push back on arms and raise hips, straighten legs and look inwards.

• Hold for 10-30 seconds and return to start position.

Tolasana

• Sit with back straight, legs outstretched.

• Bend one leg and place ankle on opposite thigh, close to groin. Repeat with other leg.

• Place hands beside hips, palms facing downwards, fingers pointing forward.

• Press down on palms and lift body off floor.

• Hold for 10-30 seconds. Gently lower body and return to start position.

Reverse Plank

• Sit with legs outstretched, feet together.

• Place palms behind and on either side of body, fingers pointing away from body.

• Lift hips and body, keeping legs and arms straight, soles flat and chin pointing upwards.

• Hold for 10-30 seconds while breathing normally.

• Lower hips and return to start position.