I would just make sure that all tracks in the sonar project start at "0" in the timeline, with no empty spaces, once this is done you can export the tracks one at a time into a new folder, then the tracks in that folder should import into any other software at the "0" point on the timeline, it should all be in perfect sync, I have done this many times with several programs including Sonar 2.2XL, Guitar Tracks Pro, Cool Edit Pro, and SAWStudio.