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The triggers at the front are used to select menu items
The O button on the right hand controller will bring up the main menu shown below (& if you press & hold will always move it in front of the direction you are looking).
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The First Steps app has a tutorial on how to use the control & give you objects to play with
If you want to quit an app either press the O button or press the front right trigger.
Play Area Boundaries
There are 2 options to select - stationary & roomscale
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When you enable this it will show you how to select items using your hands & how to get the Oculus menu
The Elixir app is a good one to try out hand tracking
The site below has some more info
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