The three reasons are an increase in the prayer, a decrease in the prayer, or doubt. The timing of the prostration (before or after the salutation) depends on which of these three reasons applies.
If the forgetfulness involves a decrease in the prayer, the prostration is done before the salutation. If it involves an increase, or if there is doubt and a preference for one side, the prostration is done after the salutation. If there is doubt with no preference, one takes the lesser number and prostrates before the salutation.
One should say the same supplications as in the regular prostrations of the prayer. This includes phrases like 'Subhana Rabbiyal A'la' (Glory be to my Lord, the Most High) and 'Subhanaka Allahumma Rabbana wa bihamdika Allahumma ighfir li' (Glory be to You, O Allah, our Lord, and with Your praise, O Allah, forgive me).
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