BACKUP ERP Next

HI. Please assist me. I am clueless and deep in over my head:
i am running docker desktop on windows 10

is it still possible to SSH into my server?
and then how?
i can use putty, but HOW DO I LOG INTO my “server”
let me get that done firstly?

can i also use windows terminal? and then which 'plugin" runs the “bench”
commands?