Yes, it is correct that the Nafilah prayers can be performed while
sitting or walking. It can be done simply by reciting Surah Al Hamd
and optionally another Surah after it, which is not compulsory. Then
in the position of sitting, to bend for Ruku ; and then to bow for
Sujood. If it is being performed while walking, there is no
condition to face the Qiblah and the Rukoo' and the Sujood can be
performed by a slight bending of the head for Ruku and a little bit
more bending of the head for Sujood or even by bending the head or the eyes.
Yes. Every Nafilah Prayer is usually two Rak'ats like Fajr Prayer, but Nafilah Prayer can be performed with reciting Sura Al-Hamd only with out other Sura, although it is better to recite another Sura in Nafilah, while it is obligatory in Fajr Prayers to recite another Sura after Sura Al-Hamd.
Nafilah Prayer can be recited while sitting with out illness and even while walking intentionally, and when it is recited while walking, no need to face Qibla. There are other facilities in Nafilah Prayers.
If the time of congregational prayers does not allow you to perform Nafilah of Zohr or/ and Nafilah of Asr, then you can perform the Nafilah after the Jama'at prayers is over, with the Niyyah of Qadha.
You will then get the reward of Jama'at and the reward of performing the Nafilah.
If you have little time which will kot be enough to perform the whole eight Rak'ats of the Nafilah, you can perform few Rak'ats like 2 or 4 Rak'ats.
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