As a rough guide we suggest that you spend at least one month practising each stage, preferably more. Over the next few lessons we will progressively introduce and describe each stage of antar mouna in turn1. Therefore, follow the instructions carefully and spend an adequate amount of time on each stage, developing it fully before proceeding to the next stage. One month, however, is the minimum time. If possible, try to spend more time doing each stage, especially stages 2, 3 and 4.
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