i forgot my password for my iphone what do i do to get my password back and now i have to connect to itunes but i dont know how

What password are you referring to? To recover the password for your Apple ID use this Apple support page:

https://iforgot.apple.com/password/verify/appleid

If it is some other password let us know.

If you are being told to connect to iTunes your device is probably locked or disabled and needs to be restored. Start iTunes on your computer and use the cable that came with the iPhone to connect it to the computer. Normally iTunes will detect a device in Recovery Mode and prompt you through the recovery steps.