Use any 2 power cords to begin with to see which tension you like best. It should be on the lighter side as a beginner.
Start by sitting cross legged on the Glideboard. Reach behind you and grab the handle of the shoulder rest furthest away from you with the hand that is closest to the shoulder rests. Lift both hands up to the middle of your chest and slowly twist your torso toward the foot rest. Turn your head as far as you can, trying to get your chin over your shoulder. Keep your chest lifted and really feel each vertebrae twist, keep your core activated and stomach pulled in. Slowly release bringing your hands and head back to center. Repeat 5 times. Turn around, sit cross-legged facing the opposite direction and repeat.