We were 3 women and the teacher. The bandhas were the focus today. All asanas are better with bandhas, but it is almost not possible to do asanas like bakasana without bandhas, especially when I want to jump into this asana.
I had the glimpse that I can jump into bakasana, when I use the bandhas. That's something.
To go up and down into headstand while using the bandhas is easier, too. It gives stability. Conclusion: Bandhas are very important.
The 3 bandhas are moola bandha, uddiyana bandha and jalandhara bandha (last one is not that important).
With the help of the teacher I got up and down in urdhva dhanurasana. It was another try. I was again confronted with my fears, but at least I did it.
The hour at the studio were also theory. I was not at all exhausted at the end, and this was good due to my sore throat.
Book recommendation: Moola Bandha - The master key by Swami Buddhananda