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.
Lie on your back with your head on the Headrest. Bend your knees with ankles crossed in a relaxed position or align your knees over your hips with calves parallel to the Glideboard, legs together and toes pointing up. Grasp one handle in each hand with your palms facing upward and the arms extended overhead. Keeping your arms straight without locking your elbows, slowly pull your arms in an arc-like motion down toward the Glideboard. Your palms will now be facing downward. Pause, then lift your arms back to the starting position.