Poker Tracker Question....Hand Downloads

I recently purchased Pokertracker and have a few questions on how I can download hand histories:

- I need to find out how I can download hand histories for poker sites such as paradise, pokerstars, full tilt, etc..

I have tried following the directions but it asks to download from my POP or email. I use yahoo mail and dont know how to set this up?

Can someone please advise where I can find a forum that can assit or can someone provide some detail info on how I can get this done?

Also, looking at some data I need to find out how I can interpret this to become a better player.

I welcome any comments....

Thanks