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Questions - export, import, and backup questions

I am new to ERPNext so please bear with me. To run the ERPNext you have to have it appears several other pieces of software … python, JavaScript, html, etc. So downloading and using a VM saves a lot of time. It also helps in keeping all products up-to-date and for testing a new release before giving to the clients.

So how do you export the data from lets says version 11 into version 12?
I can shut down the entire VM and copy it to back it up. Is this built in feature so
we don’t have to use OS scripts?

first of all Welcome to 100% open-source product and community, coming back to your question
So how do you export the data from lets says version 11 into version 12?
Std practice don’t take data from 11 and imported in new version 12, rather a system is updated
from 11 to 12 with

bench update command(Assuming Remotes are correctly set to apps)

where the system(Framework) takes care for new patches and schema changes that has happened in 12 version.

Hope the answer is satisfiable.