By doing Traya bandha exercise one gets the advantages of all the bandhas.
How to do : One has to sit either in Padmasana or Siddhasana pose. He should exhale through the mouth thus emptying the lungs. Then navel is drawn inwards until abdomen joins the spine. Along with this, he has to do Mula Bandha and Jalandhara Bandha as well. Hands should be placed on knees. Now inhale air and release all the locks.