Release the Hamstring to Shift Weight

In a previous article, I introduced a method I call “Catch the Baby” (see “Catch the Baby: A Natural Way to Learn Tai Chi”). This simple idea offers an intuitive way to find the correct Tai Chi posture in any movement of the form.

When we instinctively catch a falling weight, we all respond the same way: we bend our knees and hips (kuas), release the hamstrings, and position our bodies so the legs—not the arms—absorb the weight. In Tai Chi, the same principle applies. We relax and let go of tension, allowing the body’s weight to sink through the feet and into the floor.

Ultimately, everything in Tai Chi comes back to this essential principle: the body’s weight must be allowed to sink to the feet. This is why relaxation, or song, is emphasized so strongly. Even the smallest trace of tension blocks the natural sinking of weight.

It is a simple concept, but one that often takes years to master. The purpose of these articles is to help students recognize the hidden tensions in their bodies and to offer practical tools for overcoming resistance to letting go.

When we practice the Tai Chi form, we are constantly shifting weight from one leg to the other - loading one leg while emptying the other. As we load the weighted leg, our natural tendency is to tighten the hamstrings to support the body. Yet this instinct is the opposite of what we actually want.

For example, try “Catching the Baby” with tight hamstrings—it is virtually impossible. To catch properly, we must relax and let go of the hamstrings so the legs can bend and soften, absorbing the falling weight. The same principle applies in Tai Chi: whenever we shift our weight, the leg receiving the weight must release its hamstrings.

When we release and soften the hamstrings of the weighted leg, other changes happen naturally. Both kuas open more fully. The weight sinks deeper into the legs, strengthening the root. The hips and tailbone drop, helping us stay grounded without bobbing up and down. Even the “empty” leg connects more firmly with the floor. The hips and upper back broaden and expand slightly. To truly feel this, take any posture in your form and shift your weight while focusing only on letting go of the hamstrings.

This principle applies in every style and every posture—whether moving forward or back. The action is always the same: release the hamstrings of the leg that is receiving the weight. When you do this, the hips drop naturally, the foot settles and roots, and the posture aligns correctly.

It is a simple idea, but it takes repeated practice to make it habitual. Our instinct is to tighten the hamstrings so the leg can “hold” us up. But this is a misconception. By releasing the hamstrings, we allow the skeletal alignment to bear the weight with ease.

Equally important is the sense of the head lifting upward, which counterbalances the sinking of the weight. Without this upward lift, too much pressure falls into the supporting leg, and the hamstrings tighten again.

In summary: whenever you shift weight, do two things—release the hamstrings of the leg receiving the weight, and lift the head.  Do this, and all the other pieces will fall into place.