Use any 3 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. Inhale and lift up your head, neck and shoulders. Stretch your arms and legs straight up to the ceiling and hold behind the back of your right leg with both hands. Breathe normally.
If you are flexible you can hold all the way up to your ankle. If you are inflexible you can hold it behind your calf or behind your thigh. Reach up toward your ankle and pull your leg two times two. Pull then switch legs.